Lunchtime Chest Workout

Lunchtime Chest Workout

Got to the gym at lunchtime today for a good chest workout with Stephen. We started off with 12 minutes on the elliptical, then did bench, incline bench with dumbbells, row machine, flys, and a bit of abs. It was good to get in a chest workout.

2.01 Mile Run in 13:00

2.01 Mile Run in 13:00

Got in a 2 mile run on the treadmill this afternoon as the premature darkness was setting in during our beautiful New England winter. I decided to get in a little speed work after my long distance training of the past several days. I started the treadmill off hard (8.8) and continued to work it up by about 2/10ths at every half mile interval until I was hitting 10.0 during my last half mile. Besides taking one quick break to stretch, it was an honest 2.01 mile run in 13:00 for an average pace of about 6:28/mile. Definitely my fastest couple of miles in a really long time. After the run Tiger Woods congratulated me on my fastest mile split to date via the Nike + celeb personalities. Not sure if this was my fastest mile ever, or just with the new chip - I'll have to do a little digging.

5 Mile Treadmill Run in 35:35

5 Mile Treadmill Run in 35:35

Got on the treadmill today for the start of the Patriots game with the intention of getting in a nice 5 mile run. I always seem to push it a little too hard, and not pace myself too well, so sure enough I quickly had the treadmill speed above 8, then finished the last mie between 9 and 10. This resulted in finishing the 5.0 mile run in 35:35 for an average pace of about 7:06/mile.

5K Run in 21:39

5K Run in 21:39

Got on the treadmill early this morning for a nice birthday run. Nothing better than starting out a holiday or a birthday with a good morning run. Makes you feel like a million bucks the rest of the day and no guilt about what you end up eating. I cranked the treadmill up from the get-go this morning and proceeded to run at speeds ranging from 8.5 to 10.0 for the duration of the run. Good to get a little speed work in and finish the 5K run in 21:39 for a pace under 7 minutes per mile.

2.0 Mile Run with New IPOD Nano & Nike +

2.0 Mile Run with New IPOD Nano & Nike +

Got my new 16GB IPOD Nano and a new Nikeplus running chip/receiver for Christmas yesterday, so I couldn't wait to hook it up and get in my first Nikeplus run since March! Hard to believe I've lived this long without Nike +. Anyways, I went for a 2 mile run on the treadmill and quickly realized that my failure to calibrate the nike + sensor prior to my run resulted in me having to crank the treadmill up to 9.0 just to equate to a 8 minute per mile pace on the nike plus. Thus, my first run below looks awfully slow paced, even though reality would show I was sprinting for the last mile. After the run Icalibrated the nikeplus, so it should be good moving forward.

3 Mile Treadmill Run in 25:58

3 Mile Treadmill Run

Got on the treadmill this afternoon as the snow continued to accumulate outside. I started the treadmill off at 7.6, then gradually moved it up to 8.1 where I finished the 3 mile run. Watching the Patriots while running certainly helped, especially since they throttled the Arizona Cardinals. I finished the 3.0 mile run in 25:58, then walked for a 1/2 mile before stopping.

2 Mile Run in 15:45

2 Mile Treadmill Run

The snow started coming down hard this afternoon, which provided me with the perfect opportunity to get on the treadmill and put in a couple of miles. I ended up running 2.0 miles in 15:45, before calling it quits.

Bicep & Back Workout

Bicep & Back Workout

Hit the BSC gym in Waltham for a good bicep and back workout. I started with standing hammer curls with dumbbells, then then sitting overhead dumbbell raises to work on back, then did curls on the cable machine, then curls with a long bar attachment to cable machine, then some sitting rows to work on back.

Chest Workout at BSC

Chest Workout at BSC

Got to BSC at lunchtime today and decided to work on chest exercises. I started with dumbbell press on the flat bench, then kneeling dumbbell raises, cable crossovers on all 3 heights, then finished with lat pulldowns. Feeling pretty good about the routine.

5 Mile Treadmill Run in 39:31

5 Mile Treadmill Run in 39:31

While watching the Patriots dismantle the Raiders this afternoon, I figured it would be a good idea to get on the treadmill and watch the game. I wanted to get in at least 4 miles, so I started it on 7.2 and slowly worked my way up to 9.5 for the last 1/4 mile. I felt great for the duration of the run, though I've had an insatiable thirst since I finished.

I finished the 5.0 mile run in 39:31.

1 Mile Treadmill Run + Shoulder Workout

1 Mile Treadmill Run + Shoulder Workout

Went back to the crappy BSC Natick gym since I had some free weekend time to get in a workout. I put in a quick 1 mile run on their terrible treadmill in about 7:40, then I headed to the free weight area. I did standing shoulder raises, sitting shoulder raises, standing plate raises, lat pull downs, and shoulder shrugs.

3 Mile Treadmill Run

3 Mile Treadmill Run

Woke up at 6:15 this morning and headed to work in a downpour - got to work and then found out 30 minutes later that there was no running water and the corporate network was down, thus forcing all workers to go home. So, I was home for the day with no work to do, so I decided to hit my treadmill downstairs for a nice 3 mile workout. I ended up finishing the 3.0 mile run in 24:02 for an 8:00/mile pace.

2 Mile Run + Bicep/Tricep Workout

2 Mile Run + Bicep/Tricep Workout

Went to the gym at lunchtime today to get in a solid workout. I started off with a 2 mile run on the treadmill, then worked on biceps and triceps before finishing off with some abs.

2 Mile Treadmill Run + Chest Workout

2 Mile Treadmill Run + Chest Workout

I hit the gym for a quick 2 mile run on the treadmill before working out. I finished the 2 mile run in 15:40, which was a pretty decent clip. After the run I did dumbbell press on the flat bench, cable crossovers at all 3 levels, and 200 crunches.

2 Mile Treadmill Run + Shoulder Workout

2 Mile Treadmill Run + Shoulder Workout

Went to the crappy Natick BSC today since it was a Sunday and it is much closer to home. I started off with a quick 2 mile run in 15:50, then proceeded to work on shoulders and abs for the remainder of the workout. Feels good to be back in the gym again, though it may take a while to get back into good lifting shape.

5 Mile Treadmill Run in 39:01

5 Mile Treadmill Run in 39:01

I have been working out and running over the past few weeks, but I sort of fell out of the routine of blogging it everytime. But today I got in a nice 5+ mile run on the treadmill, so I decided that it was worthy of a post here on blogger. It has been rainy all weekend, so there hasn't been much to do, so today I got downstairs and decided to go 4+ miles. I must admit that I was feeling really good around the 3.5 mile mark, so I decided to continue until the 5.0 mile mark. I ended up finishing the run in 39:01.

7 Mile Run around Ashland State Park in 1hr20mins

7 Mile Run around Ashland State Park in 80 Minutes

This evening I went around for a long run from the house to Ashland Park, around the perimeter and back home. The estimate of 80 minutes was based on me leaving the house at 6:50, and my arrival back at 7:10. I am not in tremendous shape, but I was pretty happy with myself for accomplishing the 7 miles, even though I had a couple of walks interspersed during the run after a few tough hills. It was good to beat up my body and force a 7 mile run. My schedule has been hectic lately, but you still need to keep your body in decent shape.

Bicep Workout

Bicep Workout

Got to the gym at lunchtime for a quick bicep workout. After starting with standing dumbbell hammer curls, I moved to standing plate raises (a bit of tri work), then did cable bicep pulldowns, then cable bicep pull-ups with the metal bar. I finished the workout with 50 crunches.

3 Treadmill Miles in 25:02

3 Treadmill Miles in 25:02

Finally got a sweet 19 inch flatscreen TV mounted in our finished basement in front of our treadmill. After doing so, I decided to take a test run on it last night. While watching the Red Sox game I ran 3 miles at 7.0, 7.3, and 7.7 speeds, finishing the run in 25:02 for an average pace in the 8:30 and change range. It was actually a pretty tough run trying to get back into the swing of things combined with the warm temperatures in the house. Overall I am glad I got the run in as I try to keep in shape.

Bicep & Tricep Workout + 50 Abs

Bicep & Tricep Workout

With Sara on the road this week I have the opportunity to drive to work early, and thus stop at the gym for a workout each morning. Today being the first opportunity, I made it to the gym at 7:10 this morning for a 50 minute workout. I decided to concentrate on biceps, triceps, and a handfull of abs. I did standing hammer curls at 27.5, 30, 35. I did prone skull crushes at 45, 55, 55. I then machine assisted sitting tricep press of 65, 80, 105. I finished off on the cable machine with rope pulldowns and bar pulldowns. I ended the workout with 50 abs.

3 Mile Treadmill Run

3 Mile Treadmill Run

After getting into a good routine recently I wanted to be sure I got in at least a short run today regardless of the rain all day long. I got on my treadmill shortly before 1pm and started the run at 7.0 I raised the speed to 7.5 at mile 1, 8.0 at mile 1.5, 9.0 at mile 2. Ended up finishing the 3 mile run at 10.0 with a final time of 22 minutes and change. A tough, but good cardio workout in a short period of time.

1.7 Treadmill Miles + Back & Abs

1.8 Treadmill Miles + Back & Abs

Was over at Steve & Ann's this afternoon and went downstairs to do a little circuit work with the big brother. While one of us was running .6 mile intervals, the other did back rows, then lat pulldowns, then abs. It worked well because we were able to alternate cardio work with the lifting and abs as a means to keep the workout fresh. Good music helped too.

Quick Chest Workout + Basketball Shootaround

Quick Chest Workout + Basketball Shootaround

Got to the gym at lunchtime today for a quick chest workout before shooting some hoops. I started with dumbbell chest press of 35,45,55. I then did machine assisted seated chest press at 60-70-80. I finished with bench press of 135. Then, bball. I made a half-court shot on my 10th attempt or so. It wasn't easy given my muscles felt like jello from lifting.

2 Mile Treadmill Run + Shoulder Workout

2 Mile Treadmill Run + Shoulder Workout

Was a bit crunched for time, but still wanted to get in a lunchtime workout today. Made it to the gym and got on the treadmill for a fast 2 mile run. I slowed down towards the end and still finished in just over 16 minutes. Of interesting note, there was a girl two treadmills down from me that had uncontrollable, periodic belches. Quite disgusting. Anyways, after the run I worked out in the free weight area and concentrated on shoulders. Did dumbbell raises, shrugs, and sitting overhead raises before having to head for the shower.

3 Mile Treadmill Run + Back & Ab Workout w/ Stever

3 Mile Treadmill Run + Back & Ab Workout w/ Stever

Met Stephen at his hometown gym, the BSC in Natick for a quick hour-long Sunday morning workout to escape the morning heat. Started off with a 3 mile treadmill run, completed somewhere in the 25 minute range. After the run we did four lower back exercises, then finished off with ten minutes of core work. Good stuff.

7.3 Mile Run to Ashland Park, Around Resevoir, & Back

7.3 Mile Run to Ashland Park, Around Resevoir, & Back

I took advantage of a beautiful Sunday afternoon with temperatures in the high 70s, to get out and kill myself with a nice long distance run. I set off from the house in the early afternoon and ran all the way down to Ashland State Park, and around the entire perimeter of the park, before exiting and running all the way back to the house. The run itself was great besides the one fall I took in the middle of the woods after getting distracted and nailing a protruding tree root. Other than alot of dirt and a little blood, I managed ok. I ended up finishing the 7.3 mile run in just about 70 minutes or so.

http://tinyurl.com/4yxm54

Mid-Day Back Workout

Mid-Day Back Workout

Got to the gym at lunchtime again today with the focus of working on my back muscles. I ended up doing the row machine to work my lower back, did overhead dummbell raises to work the upper back, did plate raises to work lower back, and then finished with kneeling overhead rope pulldowns to work mid-back. I wanted to play bball, but the court was occupied!

Mid-Day Bicep/Tricep Workout + BBall Shootaround

Mid-Day Bicep/Tricep Workout + BBall Shootaround

Got to the gym today with a focus on working on the biceps and triceps. I did standing hammer curls, sitting curls, nosebreakers, standing bicep pulldowns, and tricep pulldowns both with the rope and triangle bar. I finished the workout with about 15 minutes of shooting hoopes.

Mid-Day Chest Workout + BBall Shootaround

Mid-Day Chest Workout + BBall Shootaround

Got in another lunchtime workout today, this time focusing on chest. I did lying dummbell press, lying machine assisted bench, flys, cable crossovers, and then finished with some squats for no particular reason. After the lifting session I shot hoops for about 10 minutes for a bit of cardio.

Mid-Day Shoulder Workout

Mid-Day Shoulder Workout

Made it to the gym at lunchtime today and got in a pretty nice shoulder workout. I did the usual shrugs, overhead dumbbell press, standing dumbbell raises, and machine assisted press.

800 Meters of Early Morning Swimming

800 Meters of Early Morning Swimming

Got to the gym early this morning because it seems to be about the only time you can find a free swimming lane at the Boston Sports Club in Waltham. Luckily there were a couple of lanes open, so I was able to get in and get started on my swimming workout. I reached my goal of going 200 meters today without having to stop. Also, I was able to do the flipturn quite a few times. The problem for me right now is that the flipturn still seems to expend too much energy, thus leaving my tired for the next 25-50 meters. Anyways, I ended up finishing the 800 meters worth of swimming, then chilled in the steamroom before showering and heading to work.

Bicep & Tricep Workout + Basketball Shootaround

Bicep & Tricep Workout + Basketball Shootaround

Got to the gym at lunchtime today in need of a good upper body workout. I decided to concentrate on biceps and triceps and ended up getting in a pretty solid workout. I started with sitting dumbbell curls, then did a few standing hammer curls, then did tricep rope pull downs, and bicep pulldowns. I finished off the workout doing bicep work on the cable crossover machine. Afterwards I shot the basketball around, but was pretty bad considering I had just lifted upperbody.

Shoulder Workout + Basketball Shootaround

Shoulder Workout + Basketball Shootaround

Made it to the gym today for a lunchtime workout. I did sitting overhead dumbbell press, standing dumbbell raises, machine assisted sitting overhead press, and shrugs.

After lifting shoulders I decided to head to the basketball court for a bit of work on cardio and coordination. After airballing everything I finally started getting in a groove and even hit 4 in a row from 3pt line at one point.

800 Meters of Swimming + Biceps & Triceps

800 Meters of Swimming + Biceps & Triceps

Made it to the gym early this afternoon for both a swim and weight workout. I made it to the gym and started out with working on biceps and triceps. I concentrated on the usual exercises, but started to increase the weight from the past few weeks.

After lifting I headed to the pool for 800 meters of swimming. My goal today was to swim 175 meters without stopping, which I was able to do successfully. The key for me in the coming weeks is to consistently integrate the flip-turn into my swimming. It's been expending too much of my energy to consistently do the flip-turn, which I want to resolve.

800 Meters of Swimming

800 Meters of Swimming

Got to the gym this morning but was a bit crunched for time. I headed straight out to the pool and proceeded to swim 800 meters. The swim featured 3 different instances of 100 meters without stopping, and the remaining 500 meters was a combination of different strokes and also catching my breath after 50 meters or so. Overall it was a good workout as I try to continue my swimming.

90 Minutes of Morning BBall

90 Minutes of Morning BBall

My coworker recently told me that he plays basketball in the early morning hours on Tuesdays & Thursdays at Boston Sports Club. He said there are usually 10-12 guys looking to play pickup from 6:30-8:00am. I decided to join this morning though I have never played any kind of organized basketball in my life. So, I guess it came as no surprised when I went 0-5 in the first few games, including an airball and a missed layup. It wasn't until the final game that I got open behind the arc and made three 3-pointers. It was good to change things up from lifing for a day to play 90 minutes of basketball

Bicep and Tricep Workout

Bicep and Tricep Workout

I got to the gym at lunchtime today with the expectation of working on chest. I started with dumbbell chest press and quickly realized that my pec's are still very sore from yesterday's swimming workout. So, I changed things up and decided to work on Bi's and Tri's. I did standing dumbbell hammer curls, short bar curls on the cable crossover machine, tricep bar pull downs, tricep rope pull downs, and handle bicep curls. Pretty good, but short workout.

Shoulder Workout + Basketball Shootaround + 800 Meters of Swimming

Shoulder Workout + Basketball Shootaround + 800 Meters of Swimming

Sara and I went to the Boston Sports Club on a fine Easter afternoon for a nice logn workout. While she swam the entire time, I started out by lifting shoulders for about 35 minutes. I did standing dumbbell raises, sitting overhead dumbbell raises, shrugs, straight arm plate lifts, and machine assisted shoulder press. Afterwards I decided to try and keep my coordination with a bit of basketball. My shoulders and arms were fairly tired from lifting, so the shooting was not a pretty sight. I then decided to head to the pool to meet up with Sara.

I ended up swimming at 800 meters, including 2 different instances of swimming 100 meters without stopping (a first for me!). I mostly stuck with freestyle as Sara was teaching me the proper technique for a flipturn, but I also learned quite a bit about the form in backstroke from her as well. After all was said and done I headed back to the locker room for the steam room and shower.

35 Minutes of Indoor Soccer: 3-0 Win

35 Minutes of Indoor Soccer: 3-0 Win

Stephen invited to play soccer on his Men's Indoor Team this afternoon out in Revere. The soccer complex out there is in need of a major renovation, but I guess it is still functional as an indoor soccer arena so the owners are in no hurry. I ended up playing about 35 out of the 50 total minutes and with Stephen's help we preserved a shutout and happened to find the back of the net three different times. It was a great workout since indoor soccer works completely different muscles than typical running, lifting, or swimming. Particularly my hamstrings and quads really took a beating.

500 Meter Swim + Basketball

500 Meter Swim + Basketball

Got to the BSC - Waltham gym this morning after being delayed for about 30 minutes on my commute because of an overturned vehicle near my exit. The good new is I only needed about 45 minutes to get in the workout I had planned this morning. I jumped in the pool and swam 500 meters. It was mostly freestyle with a few laps of backstroke and breastroke thrown in for good measure. After the swim I changed and shot hoops for about 15 minutes. I would love to be swimming longer distances, but as a person new to the sport I just haven't built up the muscles and stamina needed to go longer distances yet. Hopefully it will come with time.

Leg Workout + Basketball Shootaround

Leg Workout + Basketball Shootaround

Got go the gym this morning with very sore arms from the last few days of lifting and swimming. I wanted to take another day to let my upper body recuperate so I worked on legs today. Ended up doing machine assisted squats, leg curls, seated leg press, and horizontal leg press. Finished the workout by shooting hoops for about 15 minutes.

1000 Meters of Swimming + 1 Mile Run

1000 Meters of Swimming + 1 Mile Run

So I've been really trying to start swimming for the first time in my life as a means to keep myself in shape. Although I was pretty sore from two consecutive days of lifting I decided to hit the gym today to get in some swimming and work different muscle groups. The pool is 25 meters from end to end, and I estimate that I did about 20 round-trip laps, thus the estimation of about 1000 meters of swimming. I primarily did freestyle with a little bit of breaststroke, backstroke, water jogging, and legs only swimming. While it didn't hurt at the time, I am starting to feel sore tonight as I type this entry. After running and drying off, I changed and went up to the sky track for another 1 mile run. I finished today's 1.01 mile run in 7:04. Nikplus claims I burned 139 calories

Tricep & Back Workout + 1 Mile Run on Sky Track

Tricep & Back Workout + 1 Mile Run on Sky Track

Got back to BSC today for a tricep and back workout and also threw in a 1 mile run to finish things off. It's never easy to finish off a weight lifting session with a hard run, especially after lifting the prior day, but I wanted to make sure I wasn't ignoring the cardio portion of my workouts. On triceps I did rope & bar pull downs on the cable machine, nosebreakers on bench, amd then I did back row machine to finish things off.

I then proceeded up 2 floors to the sky track at BSC, which consists of a 2 lane running track going around the perimeter of the building. 8.6 laps on the outer lane is a mile whereas 9 laps on the inside lane is a mile. In any event I didn't need those calculations since nikeplus was doing the pedometer work for me. I ran 1 hard mile in 7:15 to finish the day. I then spent some time in the steam room before showering it up.

Biceps & Chest Workout + 500 Meters Swimming at BSC - Waltham

Biceps & Chest Workout + 500 Meters Swimming at BSC - Waltham

Since joining my new company last month I was in need of finding a convenient gym that met my needs of having facilities close to work and my house. I ended up joining Boston Sports Club (BSC) of Waltham. The facility was formerly known as Healthpoint and is where the Boston Celtics practice. The actual gym facility is unbelievable. The only gym in the entire Boston area that can match it is the LA Sports Club above the Ritz off of Tremont. The BSC in Waltham has in excess of 100,000 square feet, offers a 6 lane olympic sized pool, 2 full size basketball courts, steam room, sauna, whirpools, and tons of free weights and machines.

I started on Sunday with a bicep and chest workout. I did standing bicep curls, sitting bicep curls, cable crossover machine curl pulldowns, cable crossover machine bar curls, cable crossover machine chest, machine flys, and dumbbell press.

After all the lifting I decided to hit the pool for my first actual swim workout of my life. I have to start somewhere, and while I can barely make it a pool length and back without running out of breath, the idea is to progress and get better. I ended up swimming about 500 meters or about 10 round-trip laps on the 25 meter pool. It was a pretty long, massive workout and I'm sure to feel sore, but a good sore.

4 Mile Treadmill Run in 33:52

4 Mile Treadmill Run in 33:52

I am starting to come down with quite a bit of a cold, but I decided to jump on the treadmill this afternoon and go for a 4 mile run in hopes of clearing the congestion. I purposely ran slow today, having not put in a run of any distance in quite some time. I ran casually and ended up finishing the 4 mile trek in 33:52, good for an average pace of 8:26/mile. Nikeplus says I burned 553 calories.

5 Mile Treadmill Run in 39:47

5 Mile Treadmill Run in 39:47

I had not run since last Tuesday because of a pretty rough 36 hour stomach bug that I came down with on Wednesday afternoon. I am now fully over the bug, so I went for a 5 mile run after waking up this morning. I started the treadmill off slow (7.0), but then realized after about 2 miles that I wanted to finish the 5 mile run under 40 minutes. To do this, I upped the speed up quickly and barely made it under th 40 minute mark. I ended up finishing the 5 mile run in 39:47 for an average pace of 7:57/mile. According to nikeplus I burned 690 calories.

Slow 5k (3.11 mile) Treadmill Run in 27:05

Slow 5k (3.11 mile) Treadmill Run in 27:05

I went downstairs tonight with no other goal except getting in a slow 5K run on the treadmill. I started slow, paced it slow, and finished slow. The idea behind the slower workout was to give my muscles a bit of recovery (I was incredibly tired this morning waking up after 11 miles in 2 days), and also to work the slow-twitch muscles. Slower runs like the one I did tonight help to keep your legs and mind fresh and ready to tackle the next hard run.

I ended up finishing the 3.11 mile run in 27:05 for an average pace of 8:41/mile. According to nikeplus I burned 430 total calories.

5 Mile Treadmill Run in 38:42

5 Mile Treadmill Run in 38:42

I wanted to get in another nice run today, but didn't really feel all that great or up to doing a full 10K on back-to-back days. So, I decided to run 5 miles. Part of the decision was that Scott and I have an active challenge where we were supposed to run 100 miles by Jan 31st. I was at 89.08, so I wanted to put in a good clip so that I have a shot at breaking the mark over the next couple of days. I started the run off pretty quick and ended up running the last mile at 10.0. Felt pretty darn great by the end. I think that thoughts about a nice shower helped me finish hard. I ended up completing the 5.00 mile run in 38:42 for an average pace of 7:43/mile. The Nike Plus website says that I burned 690 calories.

10K (6.2 mile) Treadmill Run in 47:25

10K (6.2 mile) Treadmill Run in 47:25

Woke up this morning with the intention of getting in a nice long run on the treadmill to get the day started off on the right foot. Ok, well I guess both feet. Anyways, I ramped it up pretty quickly above 7.5 and kept raising the speeds until I finished the last 3/4 mile above 9.5. I was hurting towards the end but pretty pumped that I was completely dying of fatigue. I ended up finishing the 6.21 mile run in 47:25 for an average pace of 7:37/mile. According to nikeplus.com, I burned 860 calories. Wow, that's alot.

Slow 2 Mile Treadmill Run in 17:08

Slow 2 Mile Treadmill Run in 17:08

My goal tonight was to go for a slow two mile treadmill run. Switching up the pace of runs during training helps to avoid injuries as it changes how hard the slow and fast twitch muscles are worked during the course of a workout. I purposely went for an 8:30/mile pace because it is a full one minute per mile slower than I have been working out at recently. The important thing is that I got the mileage in and stayed on a solid routine. I ended up finishing the 2 mile run in 17:08 for an average pace of 8:36/mile. According to nikeplus.com I burned 278 calories.

10K (6.2 mile) Treadmill Run in 48:07

10K (6.2 mile) Treadmill Run in 48:07

Decided to get on the treadmill tonight for a nice long run with our trip to Cancun only a couple of weeks away. It's hard to get pumped up for running any distance over 6 miles on the treadmill, so for the time being 10K has been the limit as far as distance goes. As the graph below indicates, I started the run in the mid 7's, and then upped it slowly during the latter half of the run before edging it up to 9.5 for the last 1000 meters. It was a good run considering I didn't feel all that great. I ended up finishing the 6.2 mile run in 48:07 for an average pace of 7:43/mile. According to nikeplus I burned 861 calories.

5k (3.11 mile) Treadmill Run in 24:19 + Mile Record

5k (3.11 mile) Treadmill Run in 24:19 + Mile Record

I jumped on the treadmill this afternoon with the expectation of running a 5K pretty easy. After starting the treadmill at 7.0, I quickly moved it up to 7.1 for the next 2 miles. Once I was nearing the two mile mark, I decided that I would go ahead and ramp it all the way up to 9.9 on the treadmill and see if I could finish the run hard. I was successful at finishing the run at that speed. I ended up finishing the run in a respectable 24:19 for an average pace of 7:49/mile. This was pretty decent considering I ran the first two miles at 8:30/mile pace. I also lowered my nikeplus mile record from 6:56 to 6:51 because of the strong finish.

35 Minutes of Men's Indoor Soccer

35 Minutes of Men's Indoor Soccer

I had another Men's league game tonight for Spartak FC Framingham up at Acton's Teamworks Indoor Sports Arena. We played against a very rough group of younger guys, but still got the win by a score of 7-5. It was a great workout and my estimate was that I played about 35 minutes of the 50 minute game. Good stuff.

2 Easy Treadmill Miles in 16:45

2 Easy Treadmill Miles in 16:45

Well I must admit I am still sore from the late night of soccer on Thursday. However, I felt compelled to at least get on the treadmill and run a couple easy miles to try and loosen up the tight muscles. I set the speed to 7.0 and started off towards two miles. I stretched around the 1/2 mile mark, and then nudged the speed up to 7.1 and again up to 7.2. I never felt great during the run, but I'm satisfied that I at least got it in. I finished the 2 mile run in 16:45 for an average pace of 8:16/mile.

70 Minutes of Indoor Soccer

70 Minutes of Indoor Soccer

We kicked off our indoor soccer season last night at Teamworks in Acton, MA. The Spartak contingent was forced with a double-header on our first night, which was a bit disturbing considering many of us hadn't touched a soccer ball since October. Unfortunately we lost both games. We had stretches of playing well and all of us got great workouts. We had back-to-back 50 minute games (100 minutes total), of which I played about 70 minutes. Great workout of muscles that hadn't been exercised in a few months.

5K (3.11 mile) Treadmill Run in 24:06

5K Treadmill Run in 24:06

Got on the treadmill tonight with the expectation of running a slower paced 5k. I started the treadmill off at 7.6 (just below an 8 min/mile pace), and proceeded to run at that speed until the 4K mark. With 1K remaining I upped the speed to 10.0 (6 min/mile pace) and finished the run. I ultimately finished the 5K run in 24:06 for an average pace of 7:44/mile. According to nikeplus I burned 431 calories.

5 Mile Treadmill Run in 38:54

5 Mile Treadmill Run in 38:54

Since getting back from Florida earlier in the week things have been hectic with errands, work, and client dinners. While not great excuses, it was tough for me to fit in a run on our treadmill. However, the weekend is here and I was able to get in a 5 mile treadmill run this morning in 38:54 for an average pace of 7:45/mile. I started the treadmill on 7.2 and gradually worked it up to about 8.5 before ending the final 400 meters on 9.0 to 9.5. I still don't feel like I'm in great shape, but I'm happy I'm keeping at it over the tough New England winter. Hopefully I'll be ready to throw down a good 5k or 10k in the April timeframe.