Sean's Training Blog

3 Mile Run + Shoulder Workout

2009-06-06T12:02:00.000-04:00

3 Mile Run + Shoulder Workout

Nice little workout this morning at the BSC Westborough today. After getting to the gym I hit the treadmill for a nice 3 mile run. I started at 7.5 and quickly upped it so that the bulk of the running was over 8.0 . I ended up finishing the 3 mile run in 20:59 for an average pace of 6:59/mile with 419 calories burned.

After the run I hit the free weight area for some shoulder exercises. I did standing shoulder shrugs with dumbbells, standing shoulder raises, sitting long bar pulldowns, and finished with 150 abs.

2 Mile Run + Bicep/Tricep Workout

2009-06-04T21:07:00.001-04:00

2 Mile Run + Bicep/Tricep Workout

Sara and I got to the gym tonight for a nice workout at the BSC Westborough. I started off with a 2 mile run though I had intentions of running a bit further. I just didn't feel all that great and count myself as lucky to have finished the 2 mile run in 14:10 for an average pace of 7:04/mile with 280 calories burned.

After running I lifted biceps and triceps. I did standing hammer curls, cable curls, cable rope pulldowns, cable v bar pulldowns and cable machine curls.

In waiting for Sara I ended up jumping on the bike machine and doing a 4.02 mile ride in 15:37.

3 More Ship Miles + Shoulders

2009-05-29T20:25:00.001-04:00

3 More Ship Miles + Shoulders

Sara and I made it back to the gym on the ship again today for another terrific workout. I got on the treadmill again today and ran 3 miles in 22:57. I then did a variety of shoulder exercises before finishing up with 300 great abs.

3 Mile Run + Bicep & Tricep Workout

2009-05-23T21:22:00.002-04:00

3 Mile Run + Bicep & Tricep Workout

Workout #1 from the middle of the Mediterranean Sea! Sara and I set sail yesterday and I ended up getting to the gym today for the first workout. I started out with 3 miles on the treadmill in 23:37 and then finished with some biceps and triceps in the free weight area. What a nice workout area for a cruise ship!

1.54 Mile Run + Bicep/Tricep Workout

2009-05-21T21:13:00.000-04:00

1.54 Mile Run + Bicep/Tricep Workout

Sara and I made it to the gym today for one last decent workout before our vacation to Europe. We got to the BSC Westborough and I started out right away on the treadmill. We were a bit a pressed for time so I ran just 1.54 miles in 14:53 for an average pace of 9:40/mile. I made the unfortunate mistake of not ending the run properly, so yes the pace did end up being that slow.

After the workout I lifted bi's and tri's then finished with 200 abs.

3 Mile Run + Bi's & Tri's

2009-05-18T22:59:00.002-04:00

3 Mile Run + Bi's & Tri's

Wow, lucky to get through the workout. Felt like absolute garbage on the treadmill tonight but was able to fight my way through 3 miles. I ended up finishing the 3 mile run in 21:46 for an average pace of 7:13/mile or more than 20 seconds per mile slower than my pace for the same distance yesterday. I was able to burn 421 calories.

After I finished the dissapointing run I did put in about 30 minutes on bi and tri exercises before finishing with 100 abs. These are the tough days that you need to be happy for just getting through a workout and sticking with it.

3.03 Mile Run + Chest Workout

2009-05-17T16:49:00.002-04:00

3.03 Mile Run + Chest Workout

Decided to hit up the crappy BSC Natick since I wanted to get in a workout, yet the Westborough gym was not too close. I jumped on the treadmill once I got there and proceeded to run 3.03 miles in 20:42 for an average pace of 6:49/mile. I ended up burning 424 calories.

3 Mile Run + Bicep/Tricep Workout

2009-05-16T11:52:00.000-04:00

3 Mile Run + Bicep/Tricep Workout

Started off my Saturday with a solid workout at the BSC in Westborough. I ran 3 miles on the treadmill in 22:04 for an average pace of 7:20/mile with 420 calories burned. After finishing up the run I headed over to the free weights area and worked on 2 bicep and 3 tricep exercises before finally finishing with 50 abs. Solid.

2.55 Mile Run & Shoulder Workout

2009-05-12T21:55:00.000-04:00

2.55 Mile Run & Shoulder Workout

Another day, another solid workout. Made it to the gym tonight with Sara. While she headed for the eliptical I went for a 2.55 mile run in 17:27 for an average pace of 6:55/mile with 352 calories burned.

After the run I did 4 shoulder exercises before finishing up with 100 abs.

3 Mile Run + Bi's & Tri's

2009-05-11T20:59:00.000-04:00

3 Mile Run + Bi's & Tri's

Sara and I got to the gym again this evening. I went for a 3 mile run that I finished in 21:42 for an average pace of 7:13/mile with 419 calories burned. After finishing the run I worked on a little bi's and tri's before finishing with 100 abs.

3 Mile Run + Chest Workout

2009-05-09T11:05:00.000-04:00

3 Mile Run + Chest Workout

Got to the gym this morning for an early Saturday morning workout prior to the long drive out to the Berkshires. Wanted to make sure I got some good calorie burnage so I jumped on the treadmill and proceeded to bang out 3 miles. While not at a real quick pace, I ran between 7.6 -- 8.3 and ended up finishing the 3 mile run in about 23:50 to stay under an 8 minute per mile pace. After finishing up I went over to free weights and worked on chest for about 30 minutes. I finally finished with 50 abs.

3 Mile Bike Ride, 2 Mile Run, Bi & Tri Workout

2009-05-05T20:59:00.001-04:00

3 Mile Bike Ride, 2 Mile Run, Bi & Tri Workout

Sara and I made it to the gym tonight for a Cinco de Mayo workout. Unfortunately I was still feeling the effects of a graduation party weekend and feeling less than great. Regardless I started off with a 2.92 mile expresso bike ride that I finished in 9:33 with 133 calories burned. Aftwards I strolled over to the free weight area and worked on bi's and tri's for just about a half hour. I then finished up with 2 miles on the treadmill, though I didn't have my nikeplus to be able to track the run! Urgh.

12.19 Mile Bike Ride + 100 Abs

2009-04-26T13:37:00.003-04:00

12.19 Mile Bike Ride + 100 Abs

Back at it again this morning for the another weekend workout. Sara and I got to the gym by 9:30 with a plan to do some serious cardio. I jumped on the expresso bike, selected an "extreme" course called "Vindicator" and got to work. By about mile 9 the mountains were killing me, including one with a 40% gradient. I was able to finish the 12.19 mile bike ride in 46:20 with 574 calories burned.

After biking Sara and I hit up the ab area and I did 100 abs on the exercise ball.

7.88 Mile Bike Ride + Shoulder Workout

2009-04-25T13:34:00.000-04:00

7.88 Mile Bike Ride + Shoulder Workout

Got to the gym this morning for a good start to the weekend. I jumped on the expresso bike, selected a "challengin" course named "Wicked Workout" and got started. It was definitely though, but I was able to complete the mountainous 7.88 mile course in 30:18 with 400 calories burned.

After the bike I headed over to the free weight area and proceeded to do 3 shoulder exercises. Good stuff!

3.25 Mile Run in 23:42

2009-04-24T17:44:00.000-04:00

3.25 Mile Run in 23:42

No time for the gym tonight, so I took advantage of our treadmill in the basement for a Friday afternoon run. I started the speed at 7.5 and slowly worked the treadmill up to about 8.2 where I held it steady. I was able to finish the 3.25 mile run in 23:42 for an average pace of 7:16 with 455 calories burned. Solid.

1 Mile Run + Bi's & Tri's

2009-04-22T21:47:00.000-04:00

1 Mile Run + Bi's & Tri's

Sara and I have kept up our momentum with our trips to the gym and tonight was no different. After picking her up from the Southborough train station we headed to the gym and I jumped on the treadmill. The idea was to put together a very quick 1 mile run, which I was able to keep to. I ended up finishing the 1.00 mile run in 6:34 with 140 calories burned.

After finishing the run I headed over to the weight area and then worked on bi's and tri's for about 25 minutes before calling it quits.

3 Mile Run + 10.02 Mile Bike Ride

2009-04-19T19:24:00.004-04:00

3.01 Mile Run + 10.02 Mile Bike Ride

Sara and I made it to the gym for a mid-day workout at BSC Westborough earlier today. While she headed for the pool, I went straight for the treadmill. I finished a 3.01 mile run in 21:59 minutes, then got off and headed straight for the expresso bike. I decided to pick the challenging course called "Outlaw Rock" and proceeded to complete the 10.02 mile hilly bike ride in 40:13. I burned 482 calories from the bike ride and 350 from the run. Good stuff!

3.04 Mile Run in 22:53

2009-04-18T10:38:00.001-04:00

3.04 Mile Run in 22:53

Got on the treadmill this morning for a hungover run. Decided it was worth it to get in the mileage and work off a little bit of the beer consumption from the previous evening. Didn't necessarily feel great, but as I've said before, it is key to work through those days of subliminal discouragement. I ended up finishing the 3.04 mile run in 22:53 for an average pace of 7:31/mile.

10.18 Mile Bike Ride + Shoulder Workout

2009-04-14T21:32:00.001-04:00

10.18 Mile Bike Ride + Shoulder Workout

Made it to the BSC Westborough for a second consecutive evening workout. As opposed to last night's "sprint workout", my aim was to go longer and slower on the cardio side tonight. So, I started out on the expresso bike by picking an "extreme" course called Drifter's Peak. It was a pretty nutty ride with a massive climb that you don't hit the apex of until about mile 6, then it's a mild downhill all the way to the finish. At the steepest portion of the climb, the incline grade was 42%! Needless to say my hamstrings were burning by the finish. After finishing and stumbling over to the free weights area I did a few shoulder exercises, before finally doing 50 abs to put the finishing touches on another solid workout.

1 Mile Run, Bicep & Tricep Workout, 2.38 Mile Bike Ride

2009-04-13T20:54:00.000-04:00

1 Mile Run, Bicep & Tricep Workout, 2.38 Mile Bike Ride

Got to the Westborough BSC, and started right up with a fast 1 mile run. Finished the 1.01 mile sprint (for me), in 6:03 for an average pace of 6:02/mile. I then cooled down, then headed to the free weights for a bicep and tricep workout. After spending about 20 minutes there, I then jumped on the expresso bike and completed a 2.38 mile loop on the "Evening Bliss" course in 8:17 with 99 calories burned.

Quick intense workout.

7.46 Mile Bike Ride + Shoulder Workout

2009-04-10T21:49:00.001-04:00

7.46 Mile Bike Ride + Shoulder Workout

Sara and I got to the BSC Westborough gym tonight for a rare Friday workout. Being the friday prior to a holiday weekend, the gym was incredibly empty. We were 2 of about 12 people in a huge gym, which was nice for a change. I went straight for the expresso bike with the intention of getting in a 25+ minute workout. I went to the "extreme" categories of courses and chose "Stormy Hollow" a tough 7.46 ride with 2 tough mountains to ascend. I felt great and ended up finishing the course in 27:36 with 356 calories burned. I also achieved a new medal for having biked a total of 26 miels, thus getting me the "marathon medal".

After the workout I went over to the free weights area and did dummbell raises, shrugs, lat pull downs, and finally 200 abs.

Was a great workout.

2.03 Mile Run in 13:29

2009-04-09T22:01:00.002-04:00

2.03 Mile Run in 13:29

Well, we didn't make it to the gym tonight due to both of us working late - so instead we hit the home treadmill. I wanted to bang out a couple of quick miles so I ended up doing just over 2 miles in 13:29 for an average pace of 6:37/mile. I am definitely rounding into shape since I didn't have too many problems putting together a couple of quick back to back miles. Definitely feeling pretty good these days.

Chest Workout at BSC

2009-04-08T10:06:00.000-04:00

Chest Workout at BSC

Sara had to get to work early today, so I figured that I might as well wake up early also and get right to the gym after dropping her off. I made it to the BSC Waltham gym shortly after 7am and ended up getting in just over a 1 hour workout. Instead of doing cardio, I decided to focus the duration of my workout on lifting chest. I did about 6 exercises before petering out. Definitely feelin good.

3 Mile Walk, Bicep & Tricep Workout, & 2.96 Mile Bike

2009-04-07T21:37:00.002-04:00

3 Mile Walk, Bicep & Tricep Workout, & 2.96 Mile Bike

It's a long story, but I started my afternoon out with a long 3 mile+ walk from the MBTA station in Westborough to the Kia dealership in Shrewsbury. It was all in an effort to kill a little time, plus make our trip to the gym more efficient. Anyways, after my 3 mile walk outside, I picked Sara up from the train station, then we headed to the gym. Having already done quite a bit of cardio I went right to work in the free weights area with bi's and tri's. I put in a solid 30 minute plus workout and then finished off with a 2.96 mile expresso bike ride.

5 Hours of Snowboarding

2009-04-04T21:35:00.000-04:00

5 Hours of Snowboarding

Sara and I hit the slopes of Okemo for what was a mixed day of snowboarding and skiing. On the positive side our passes were free and there was nobody on the mountain thus giving us many trails to ourselves. On the negative side there were some icy, slushy, and otherwise unfavorable conditions in certain areas of the mountain. All in all we had a great time and it was certainly a fantastic workout.

5K (3.2 Mile) Run in 22:08

2009-04-02T14:18:00.000-04:00

5K (3.2 Mile) Run in 22:08

Got to the gym at lunchtime with the expectation of getting in a run, then lifting. I started off with a 5K at a pretty good pace. I ended up finishing it in 22:08. Just as I was walking and cooling down a bit of an urgent issue forced me back to the office early, thus eliminating my planned lifting. Oh well, I'll take the run.

5K (3.2 Mile) Run, Chest Workout, 4.45 Mile Bike

2009-03-31T21:27:00.002-04:00

5K (3.2 Mile) Run, Chest Workout, 4.45 Mile Bike

Another crazy evening workout at BSC Westborough tonight. Started out with a 5K run on the treadmill in 22:15. It was a pretty good time, but I honestly felt like garbage. I definitely need to take tomorrow off from running altogether.

After the run I went to the free weight area and did dumbbell chest press of 45-50-55, then did close grip press of 60lbs for 3 sets, then did some lat pulldowns to switch things up a bit.

Finally I moved back to my new found addiction - the expresso upright bike. In the interest of time I went for a shorter 4.45 mile ride called fruitdale. I ended up finishing the 4.45 mile ride in 15:47. Results below.

1.05 Mile Run, 5.4 Mile Bike, & Bicep Workout

2009-03-30T21:26:00.004-04:00

1.05 Mile Run, 5.4 Mile Bike, & Bicep Workout

Got to the gym for a good evening workout at the new BSC Westborough. Started off with a fast 1.05 mile run in 6:43 for an average pace of 6:22/mile.

After getting off the treadmill, I started up the expresso bike on "Billy Goat Falls" a 5.40 mile. It was pretty darn difficult for my first bicycle course outside of the "easies" but I had fun with it since it was challenging. I ended up finishing the course in 24:39.

After both cardio workouts I did a few pretty tough bicep workouts and a quick ab workout.

Got a great routine going.

3 Games of 2v2 BBall, 1 Mile Bike Workout, & Chest Workout

2009-03-29T18:57:00.004-04:00

3 Games of 2v2 BBall, 1 Mile Bike Workout, & Chest Workout

Got to the gym for a rare Sunday night workout. Met Stever at my new favorite gym, the BSC in Westborough. We started off with a little basketball shootaround, then another couple of dudes showed up and asked to play a little 2vs2 to 11, best of 3 games. After losing the first game, we came back and won the second, before falling in the final game 9-11. Sucks, but it was a great cardio workout.

Afterwards we jumped on the awesome upright expresso bikes for a quick 1 mile workout. We ended up biking rolling thunder - results are below.

Finally we jumped off the bikes and finished off with bench press, sitting machine flies, & abs.

6.61 Mile Bike Ride + Shoulder Workout

2009-03-28T13:31:00.002-04:00

6.61 Mile Bike Ride + Shoulder Workout

Wow. Where do I start? Sara and I tried the brand new BSC in Westboro this morning for the first time. Man was I impressed! Besides being less than 6 months old, the gym is nicer than any BSC in the state with the execption of perhaps the Waltham mega BSC. Besides having a full sized pool, the workout area is beautiful with cardio theater on all machines, including 4 brand new crazy bike machines made by Expresso Fitness. If you haven't checked out these machines, go to www.expresso.net.

So anyways, I ended up doing 3 different bike tours. Not only is the virtual aspect of the bike race motivating, the machine gives you the ability to play music already embedded in the machine, or even toggle to the embedded television. With this added motivation my bike workouts were as follows:

- Coastal Run: 3.40 miles in 12:24, 140 calories burned
- Expresso Speedway: 1.02 miles in 3:20, 45 calories burned
- Campus Loop: 2.04 miles in 7:34, 82 calories burned

Best part about the machine was that you enter a unique username and pw and you can then track your results online at their website, log in to any of their 4 machines when you get to the gym, andbike against "ghost riders" such as your best previous performance, the regional leader, etc...

After the intense bike workout I finished with a pretty good shoulder workout and then 100 abs.

1 Mile Run + Bi's & Tri's

2009-03-27T15:21:00.000-04:00

1 Mile Run + Bi's & Tri's

Hit the gym at lunchtime for another really good workout. Wanted to keep up with the running (though mixing in fast and slow work), so I jumped on the treadmill and ran a really quick mile in 6:13. Still hoping to get under 6 minutes for the first time ever in the coming months, but for now I'll take a 6:13. After the run I worked on biceps and triceps for awhile before finally retiring.

4.71 Mile Run in 35:25

2009-03-26T21:52:00.000-04:00

4.71 Mile Run in 35:25

Got on the treadmill tonight for a 4.71 mile run. Was watching Lost while I ran, so it made it a bit more tolerable, but regardless I was pretty tired by the end. Still, I was satisfied with both the overall distance, time, and pace. Still trying to work on that mileage!

1 Mile Treadmill Run + Chest Workout

2009-03-25T16:22:00.002-04:00

1 Mile Treadmill Run + Chest Workout

Well I know I must get getting back into running - especially when I get to the gym and actually have a desire to hammer a 1 mile run before lifting. I got on the treadmill and pumped the treadmill up to 9.0 immediately. I ended up finishing the 1 mile run in 6:17, which was my fastest mile in many months. Afterwards I did a few chest exercises to work on core strength.

4.01 Mile Run in 30:47

2009-03-24T21:02:00.002-04:00

4.01 Mile Run in 30:47

After my final on-campus class last night at Northeastern I celebrated tonight a bit by going for a nice, slow, 4 mile run while watching season 2 of lost on the treadmill. Ended up finishing the 4.01 mile run in 30:47 for an average pace of 7:40. Keeping at it son!

4.92 Mile Run in 36:38

2009-03-22T19:59:00.000-04:00

4.92 Mile Run in 36:38

After fixing the treadmill earlier this weekend I decided it would be a good idea to just go ahead and bang out a nice long run. Though I had hoped for a full 10K (6.3 miles), the reality is I only made it just shy of 5 miles. I ended up finishing the 4.92 mile run in 36:38 for an average pace of 7:26/mile.

2.06 Mile Run in 14:36

2009-03-21T17:21:00.000-04:00

2.06 Mile Run in 14:36

Still at it! Got to the BSC Natick gym for another workout with L-Train this weekend. While not quite as intense as last weekend, I upped the cardio portion by a mile to 2. I ended up finishing the 2.06 mile run in 14:36 for an average pace of 7:04/mile. Not bad considering that run was after a pretty hard bicep and tricep workout. We'll see how I feel tomorrow!

Good news on the home treadmill front! I fixed it this morning with the help of the kit from "Treadmill Doctor".

2 Mile Run in 14:26

2009-03-20T13:26:00.000-04:00

2 Mile Run in 14:26

Still edging my way back into shape with a broken treadmill sitting in my house. I got to the Waltham BSC at lunchtime today for a decent workout. I started with a 2.02 mile run, which I finished in 14:26 for an average pace of 7:08/mile. I then went and lifted shoulders for the rest of workout.

Still not as sore, but not 100% either!

3 Mile Run in 21:24

2009-03-17T14:02:00.000-04:00

3 Mile Run in 21:24

Had the day off from work today! As a result, I decided to relax a little around the house before heading to the gym for a late morning workout with my brother. I got there a little early, so I started off with a 3 mile run, which I finished in 21:24 for an average pace of 7:07/mile. We then proceeded to lift triceps, though I was still admittedly sore from lifting a few days earlier. We finished up with about 150 abs.

Man, I am sore from the recent workouts.

Crazy Gym Workout at BSC Natick

2009-03-14T17:57:00.000-04:00

Crazy Gym Workout at BSC Natick

My buddy L-Train and I got in a crazy workout today at the BSC in Framingham. Decided to go with supersets with the idea of working out biceps and triceps. We lifted for about 90 minutes, then proceeded to finish up 500 abs. As if that wasn't enough we then decided to do 30 minutes on the stairmasters while watching the Bruins, then both ran 1 mile in under 8 minutes (7:51 for me). I am absolutely spent.

3 Mile Run in 21:51

2009-03-02T20:53:00.000-05:00

3 Mile Run in 21:51

Ran on the home treadmill tonight before it started ominously skipping towards the end of the workout. I'm not sure what is going to happen, but the treadmill will definitely need some fixing after all is said and done. Back to the run... I finished the 3 mile run in 21:51 for an average pace of 7:15/mile.

Wish me luck on fixing the treadmill!

1.89 Mile Treadmill Run in 13:42

2009-02-28T15:49:00.000-05:00

1.89 Mile Treadmill Run in 13:42

Was in a bit of a time crunch for my workout today, which I am never a fan of. It's always better to have time on your side and the ability to concientiously go through a workout - whether it is running, lifting, or doing abs. Today I had just a bit of time, but enough to still get in a 1.89 mile run in 13:42. The average pace came out to 7:13/mile.

1.53 Mile Treadmill Run in 10:23

2009-02-18T11:46:00.001-05:00

1.53 Mile Treadmill Run in 10:23

Didn't feel great today, but having the will to get on the treadmill and still get in a bit of mileage makes a big difference. Just trying to overcome the tiredness on days like these is key. I wanted to go 2 miles, but ended up only making it 1.53 miles. I finished the run in 10:23 for an average pace of 6:46/mile - then lifted biceps and triceps.

2.64 Mile Treadmill Run in 18:15!

2009-02-15T12:43:00.000-05:00

2.64 Mile Treadmill Run in 18:15!

Yowzahs! I banged out a 2.64 mile treadmill run today in 18:15. The average pace comes out to 6:54/mile. Definitely working my way back down. Felt great after the run and decided to lift chest before finishing up with a little basketball. Great workout!

2 Mile Treadmill Run in 14:30

2009-02-11T14:39:00.000-05:00

2 Mile Treadmill Run in 14:30

Got to the BSC gym at lunchtime for a solid workout. Besides lifting shoulders I threw together a fairly pacey 2 mile run in 14:30. Nikeplus indicates thay my pace per mile was 7:13 - though if you do the math it doesn't quite make sense as it would be off by a few seconds.

4.02 Mile Treadmill Run in 29:04

2009-01-31T15:55:00.000-05:00

4.02 Mile Treadmill Run in 29:04

Jumped on the treadmill this afternoon while to get in a good run while watching Louisville bball win another game and also catching a little bit of EPL soccer. I wanted to run 5 miles, but felt like crap once I reached 4, so I figured, why push it? I ended up finishing the 4.02 mile run in 29:04 for an average pace of 7:13/mile.

5K Treadmill Run in 20:49

2009-01-28T20:28:00.002-05:00

5K Treadmill Run in 20:49

Got back to my sub 7 minute mile ways with a strong 5K run on the home treadmill this afternoon. Although I had eaten lunch about 1 hour earlier, I still decided to give it a shot and get in a good run. I ended up finishing the 5k (3.11 miles) in 20:49 for an average pace of 6:41/mile.

BSC Chest Workout + 2 Mile Run

2009-01-27T14:24:00.000-05:00

BSC Chest Workout + 2 Mile Run

I don't konw what it is about the BSC in Waltham, but the air quality is terrible. I can run for days on my home treadmill, but the BSC treadmills suck and the air quality in the building is terrible. Luckily I was able to tough out a 2 mile warmup run before heading to the free weights area to lift chest.

I ended up finishing the 2.01 mile run in 14:17.

5.39 Mile Run in 40:05

2009-01-24T22:38:00.000-05:00

5.39 Mile Run in 40:05

Got on the treadmill tonight so that I could watch the US soccer game and get in about 45 minutes of running. I was feeling pretty good, but at the 40:05 mark, Sara broke into the basement with the news that we had a leak upstairs in our bedroom. Being the good husband, I ended my workout prematurely to go upstairs and assess the situation. I ended up finishing the 5.39 mile run in 40:05 for an average pace of 7:25/mile.

Lifting & Running at BSC

2009-01-19T18:42:00.000-05:00

Lifting & Running at BSC

Nice little lunchtime workout at BSC today. Started off working shoulders (sitting overhead press, standing dummbell raises), then worked chest (sitting flies, cable crossovers), then finished with a little tri's (standing plate raises). Afterwards, I went upstairs to the running track and did a couple of pacey sprints. Unfortunately the air quality is horrible and reminds me of indoor tracks - so I couldn't last too long.

Bicep & Tricep Workout at BSC

2009-01-14T15:03:00.002-05:00

Bicep & Tricep Workout at BSC

Got in a great workout at BSC. Got right to work with standing hammer curls, then did nosebreakers with bench press finish, then did rope pulldowns, bicep pulldowns, tricep pulldowns with curved bar, bicep curls, machine assisted tricep press, and about 200 abs to finish things off.

Chest Workout at BSC

2009-01-13T14:01:00.000-05:00

Chest Workout at BSC

Got in a pretty decent chest workout at the Healthpoint BSC at lunchtime today. Started with dumbbell press on bench, then did cable crossovers at high, med, and low heights, did sitting rows, and did about 250 abs.

4 Mile Treadmill run in 26:36

2009-01-11T16:20:00.002-05:00

4 Mile Treadmill run in 26:36

I continued the momentum of my recent runs to hammer out a pretty fast 4 mile run on the treadmill this afternoon. Knowing that I have grad class tomorrow night, I had the desire to get in a run today with a definite day off to follow. I started the treadmill at 8.0 and raised the speed every half mile or so until I had the final mile on 10.0. I ended up finishing the 4.01 mile run in 26:36 for an average pace of 6:37/Mile.

2 Mile Treadmill Run in 12:55

2009-01-10T16:18:00.000-05:00

2 Mile Treadmill Run in 12:55

After Wednesday's long run, I wanted to take a few days off to recover, then start back up with a quick, short run. Saturday was the perfect opportunity to get back on the treadmill, listen to some tunes, and try to hammer out a 2 mile run. I ended up finishing the 2 mile run in 12:55.

2009-01-07T14:18:00.000-05:00

11 Mile Treamill Run in 1:21:04

I was working from home today, so in lieu of eating lunch I decided to jump on the treadmill downstairs and go for a really long run. I actually wanted to go further than 11 miles, but I started to cramp up pretty badly at around 10.7 miles. Muscle cramping from long distance running seems to be a chronic problem for me regardless of what I do, eat, or drink to try and combat the problem. I was still satisfied with getting in such a long run and feeling not all that bad from it. This was definitely my longest run since the Boston Marathon last April. I ended up finishing the 11 mile run in 1:21:04 for an average pace of 7:21/mile.

5 Mile Treadmill Run in 37:43

2009-01-01T15:00:00.000-05:00

5 Mile Treadmill Run in 37:43

Didn't feel very well today (perhaps it was the new year's eve celebrating?), but I wanted to get in a nice long run. So I started the treadmill on 7.5 and gradually worked it up to about 8.5 which is where I finished. I ended up finishing the 5 mile run in 37:43 for an average pace of about 7:33/mile. It was definitely tough over the last 2 miles. I'm just glad to have gotten the mileage in and start 2009 on a positive note.

Lunchtime Chest Workout

2008-12-30T15:58:00.000-05:00

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

2008-12-29T16:02:00.003-05:00

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

2008-12-28T14:47:00.002-05:00

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

2008-12-27T09:03:00.002-05:00

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 +

2008-12-26T08:58:00.003-05:00

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

2008-12-21T19:20:00.003-05:00

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

2008-12-19T15:22:00.000-05:00

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

2008-12-17T15:32:00.002-05:00

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

2008-12-16T15:50:00.000-05:00

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

2008-12-14T20:38:00.001-05:00

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

2008-12-13T15:40:00.000-05:00

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

2008-12-12T15:44:00.000-05:00

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

2008-12-11T13:51:00.000-05:00

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

2008-12-08T14:26:00.000-05:00

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

2008-12-07T16:28:00.000-05:00

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

2008-09-28T16:34:00.002-04:00

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

2008-08-17T22:30:00.000-04:00

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

2008-07-08T13:18:00.003-04:00

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

2008-07-07T22:45:00.001-04:00

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

2008-06-16T10:17:00.000-04:00

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

2008-06-15T14:14:00.000-04:00

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

2008-06-14T16:22:00.001-04:00

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

2008-06-13T13:26:00.000-04:00

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

2008-06-09T13:21:00.004-04:00

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

2008-06-08T11:18:00.000-04:00

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

2008-06-01T16:22:00.000-04:00

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

2008-04-15T15:56:00.003-04:00

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

2008-04-14T15:54:00.000-04:00

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

2008-04-11T15:52:00.000-04:00

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

2008-04-08T15:50:00.000-04:00

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

2008-04-08T08:56:00.000-04:00

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

2008-04-07T14:59:00.000-04:00

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

2008-04-01T13:51:00.004-04:00

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

2008-03-29T16:46:00.000-04:00

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

2008-03-27T12:26:00.001-04:00

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

2008-03-25T11:09:00.002-04:00

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

2008-03-24T15:34:00.002-04:00

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

2008-03-23T20:36:00.000-04:00

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

2008-03-22T20:42:00.000-04:00

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

2008-03-21T10:22:00.000-04:00

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

2008-03-20T09:20:00.001-04:00

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

2008-03-18T21:36:00.000-04:00

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

2008-03-17T21:31:00.000-04:00

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

2008-03-16T14:25:00.002-04:00

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

2008-03-08T21:19:00.001-05:00

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.