Sports Nutrition Etc. Nutritionexpert

Today was my best run ever!! Beautiful day for running- 70 degrees and sunny. This is the farthest and fastest I’ve ever gone and felt great! I know now that I’m not a short distance runner (too slow), but more of a distance runner with a consistiency.

Workout:

• Type: Run
• Date: 09/15/2008
• Time: 12:24:44
• Total Time: 1:17:00.00
• Distance: 8 miles
• Average Pace: 9:37.85/mile

Loaded up the kids and put the buddy bike on for my 5 year old and hit the greenbelt. What an absolutely perfect day weather-wise 83 degrees w/low humidity. I have to take advantage of these nice days because soon it will be so dang cold I can’t stand it! Anyway, didn’t go far or fast this time since the kids were with me.

Workout:

• Type: Cycle
• Date: 09/13/2008
• Time: 21:03:53
• Distance: 11.25 miles

warmup:
400 free
100 pull
100 kick
100 drill
4×100 free rest 20 sec. between each
3×100 free rest 15 sec
2×100 free rest 10 sec
1×100 free rest 5 sec
200 kick
10×50 sprint
100 cooldown

Workout:

• Type: Swim
• Date: 09/12/2008
• Time: 18:51:04
• Total Time: 1:02:00.00
• Distance: 2,250 yd
• Average Pace: 2:44.96/100yd

Bench 3×12 @ 65#
squats 3×12 @ 90#
shoulder press 3×12 12#
upright rows 3×12 20#
curls 3×12 12#
quad machine 3×12 70#
ham machine 3×12 70#
tri lifts 3×10 15#
pulldowns 3×12 50#
abs roman chair 3×10
situps w/6# medicine ball 3×12

Workout:

• Type: Strength Training
• Date: 09/10/2008
• Time: 20:52:52
• Total Time: 00:45:00.00

warmup:
200 free
200 pull
100 kick
100 drill
main set:
4×200 free breathe every 7th stroke (I had to switch to every 5th stroke, too hypoxic for me!)
200 IM
10 x 50 kick
300 cooldown

Workout:

• Type: Swim
• Date: 09/10/2008
• Time: 12:00:00
• Total Time: 1:05:00.00
• Distance: 2,400 yd
• Average Pace: 2:42.34/100yd

Workout:

• Type: Run
• Date: 09/09/2008
• Time: 14:16:59
• Total Time: 00:00:33.00
• Distance: 3.2 miles
• Average Pace: 0:10.31/mile

Went camping with my daughter’s girl scout troop at Cascade Lake and while they went on a hike, I went for a run on a trail near the lake. It is up on a bluff and has beautiful views. During the run, I saw Pelicans, ospreys and a fox. Even though I had the elevation working against me, I had an overall great run!

Workout:

• Type: Run
• Date: 09/06/2008
• Total Time: 00:56:00.00
• Distance: 6.1 miles
• Average Pace: 9:10.46/mile

Tried to go for a 5 miler, but really struggled with it! I just haven’t gotten my pace down yet. I start off way too fast, then get pooped out by mile 2, walk for a bit, then start again. It’s very frustrating!

Workout:

• Type: Run
• Date: 09/05/2008
• Time: 10:55:19
• Total Time: 00:44:00.00
• Distance: 4.34 miles
• Average Pace: 10:08.11/mile

Warmup:
300 free
100 pull
100 kick
100 drill
Main Set:
300 x 4 free, Descending by 10 seconds each (i started at 5:15 only dropped about 5 seconds each set)
10 x 50 kick
10 x 25 sprint
Cool Down:
100 free

Workout:

• Type: Swim
• Date: 09/03/2008
• Time: 12:00:00
• Total Time: 00:01:05.00
• Distance: 2,650 yd
• Average Pace: 0:02.45/100yd

Tried a new weight lifting system today called Strive. It’s circuit training weight lifting with different settings for each set of 3. I didn’t feel like I got a very good workout since I am used to free weights as opposed to machines, but we’ll see how sore I am tomorrow. The nice thing is that it is quick. People swear they get results within 2 weeks, I’ll test it out.

Workout:

• Type: Strength Training
• Date: 09/03/2008
• Time: 09:00:00
• Total Time: 00:30:00.00