Author Topic: Be positive, Appreciate, Elevate.  (Read 130372 times)

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1530 on: June 08, 2020, 08:55:22 AM »
May 10th cont.
5.5 km walk

May 11th
3.8 km walk

May 12th
7.28 km walk

May 13th
1.19 km walk
3.31km walk

May 14th
1.76 km walk
5.27 km run (6:06 km/min pace)  :D

May 15th
7.24 km walk

May 16th
5.19 km run (7:08 km/min pace) - blisters, pinch in ribs, tight ankle
1.17 km walk

May 17th
11.16 km run (6:55 km/min pace) - 10k Test run, construction slowdowns, and detours)

May 19th
3.05 km walk

May 20th
4.58 km walk (lunch)
5.16 km run (6:15 min/km)
3.59 km walk (evening walk with Mrs.M)
27.294 Steps
28 Floors

May 21st
5.04 km walk (Lunch)
7.13 km walk (Evening)

May 22nd
2.05 km walk
2.63 km walk

May 24th
1.24 km walk
3.02 km walk

May 25th
4.39 km run (5:13 min/km PR!!!!) BLISTERS!!!

May 26th
4.54 km walk

May 27th
4.40 km walk
5.09 km run (6:31 min/km took it easy)

May 28th
4.08 km walk
1.87 km walk
2.42 km walk

May 29th
3.09 km walk

May 30th
5.09 km run (5:57 min/km pace)

June 1st
2.78 km walk

June 2nd
4.00 km walk
5.13 km Pre-race run (6:16 min/km pace)
1.01 km walk

June 3rd
4.06 km walk
5.17 km Pre-race run (6:17 min/km pace)

June 4th
4 km walk

June 6th - Run 4LH race day #5kAnyWay  :D
5.02 km (6:04 min/km pace)  :D
1.22 km walk

June 7th
1.22 km walk
1.38 km walk

June 8th - Benchmark Run for 10k training
1.42 km (5:57 min/km pace)

Currently 190 lbs.


“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline ShawnJ

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Re: Be positive, Appreciate, Elevate.
« Reply #1531 on: June 08, 2020, 11:13:39 AM »
190!!! Excellent!! Great job buddy
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1532 on: June 09, 2020, 08:29:18 AM »
190!!! Excellent!! Great job buddy

 Thank you :)

 This morning I woke up full of piss and vinegar so I did a small workout.

Pushups ss TRX band bicep curl ss TRX band shoulder press
10,10,10

Squats ss calf raises
10,10,10

 Right now I feel a little shaky and weak sauce (I suppose 3 months of no resistance training will do that) but overall a sense of accomplishment. I've considered doing the "one punch man workout" for 30 days...being realistic I'd have to work my way into that.

The workout consists of; 
100 Push-Ups.
100 Sit-Ups.
100 Squats.
10KM Running (that's 6.2 miles)

 This is done daily.  :o

 So over the next couple of months, I'm going to concentrate on working up to this point and then giving it a shot. I figure if I can do Squatober (which I will be doing again this year) I can do this.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1533 on: June 10, 2020, 07:30:14 AM »
Workout from this morning.

Pushups ss TRX band bicep curl ss TRX band shoulder press
10,10,10

Squats ss calf raises
10,10,10

 Yesterdays walk
 4.50 km
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1534 on: June 11, 2020, 08:04:05 AM »
Workout from this morning.

Pushups ss TRX band bicep curl ss TRX band shoulder press
15,15,15

Squats ss calf raises
15,15,15

Yesterday's walk/run
3.05 km walk
5.21 run (6:55 min/pace) DNF training

 It was over 30C and I wasn't properly prepared for the weather. I had to do  4 rounds of cadence drills, 4 rounds of acceleration/glider drills, Magic Mile, and then 4 rounds of 800m runs at a pace of 5:50 min/km.

 I made it as far as the second round of 800m runs. I got partway through the second round and called it quits. I had nothing left.


« Last Edit: June 11, 2020, 08:45:44 AM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1535 on: June 15, 2020, 08:27:20 AM »
June 11th cont.

3.31 km walk

June 12th

3.12 km walk
5.57 km walk

June 13th

2.80 km run. Hill repeats training
1.18 km walk

June 14th

Pushups ss TRX band bicep curl ss TRX band shoulder press ss squats ss calf raises
15,15,15
13.25 km run. 7:06 min/km pace.   ;D
4.62 km walk

  Yesterday's run wasn't expected to be as long as it was. Basically I ran in a straight line doing my cadence drills, acceleration/glider drills, and then speed repeats. By the time I was done my training I was literally in the next town over.....and had to run back.  (zzz)  Luckily, my legs, feet, and lungs held up really well. The only issue I had was my left foot was getting sore the last 0.5 km. Once I got home I jumped in the tub and relaxed for half an hour. Once I was done my foot felt fine and then we took off to the dog food store to get food for our greyhound. It would seem the store changed their hours and they are now closed on Sundays instead of Mondays. Thankfully it was a nice enough day so walking 4.62 km for nothing wasn't a big deal. We wrapped things up with a picnic out in the back, enjoying the nice weather. With all the running, picnics, and lunch walks I am doing lately I'm going to look like a football soon (I'm getting very tanned...very farmer tanned) :P



« Last Edit: June 15, 2020, 08:52:44 AM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1536 on: June 17, 2020, 07:34:06 AM »
June 15th
Pushups ss TRX band bicep curl ss TRX band shoulder press ss squats ss calf raises
15,15,15
3.67 km walk

June 16th
Pushups ss TRX band bicep curl ss TRX band shoulder press ss squats ss calf raises
15,15,15
4.00 km walk



“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1537 on: June 22, 2020, 09:44:24 AM »
June 17th
Pushups ss TRX band bicep curl ss TRX band shoulder press ss squats ss calf raises
15,15,15
2.80 km walk
12.71 km run 6:48 min/km

June 18th
1.45 km walk

June 20th
Pushups ss 20 lbs D-bell curl ss 20 lbs D-bell shoulder press ss  D-bell squats ss calf raises
20x3,15x3,15x3,20x3
1.16 km walk
1.02 km walk
2.27 Cadence drills, acceleration/glider drills, hill repeats

June 21st
1.07 km walk
9.69 km Cadence drills, acceleration/glider drills, speed repeats (8 rds @ 5:40 min/km for 800 m) 30C/86F weather....ufff.

June 22nd
3.00 km walk

June 23rd
Pushups ss 20 lbs D-bell curl ss 20 lbs D-bell shoulder press ss  D-bell squats ss calf raises
20x3,15x3,15x3,20x3

« Last Edit: June 23, 2020, 07:26:30 AM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1538 on: June 23, 2020, 10:19:37 AM »
Interesting tidbit of news.

When I started taking this weight loss thing seriously back in Jan I was 225-228 lbs and somewhere around the 28-30% BF.

Currently, I'm 188 lbs and roughly 20% BF.

40 lbs...holy shit. Ideally, I'd like to drop another 25-30 lbs. (158-160 lbs).

 I've been keeping track of my BF by using the U.S. Navy Method. Like all BF measurement types, it isn't 100% but it gives me a ballpark idea. Also, I use the handheld OMRON BF thinger doodle and it shows similar readings.

 It's nice to be wearing 34 waist pants with a little room in them vs 40 waist pants and the 40's barely being ok. I sleep better, snore less, no acid reflux issues, BP is that of a 15-year-old, and the knee issues I was having are virtually gone.

Overall I feel fucking fantastic!

 It could take very well until next summer to get there but I'm ok with that.

Also, it'll be nice to finally get hernia surgery (which I have put off for 10 years because I haven't been the ideal weight for the surgery).

 Anywhoodles, just thought I would make mention. :)

 

« Last Edit: June 23, 2020, 11:26:52 AM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1539 on: June 24, 2020, 07:51:32 AM »
June 23rd cont.
3.01 km walk
1.21 km walk
1.21 km walk

Also, I managed to walk over 150,000 steps from June 15th to today (June 24th). I'll take that as a small win. :) Today's weather is supposed to be on the cooler side so I'm very excited about my run. I have a goal pace repeats session. I have cadence drills, acceleration/glider drills, magic mile, and then 6 rounds of goal race pace work (5:47-6:00 min/km) for 800 m.

Anyways, I hope you have a great day!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1540 on: June 25, 2020, 07:35:53 AM »
June 24th
10.36 km 7:26 min/km

 I didn't do my mid-day walk so I had fresh legs for my evening run. I managed to complete my run but man...I was working for it. 6 rds of 5:40 min/km for 800 m AFTER doing a magic mile, wow!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1541 on: June 26, 2020, 07:55:44 AM »
June 25th
2.00 km walk
60 push-ups

 I kept it low key yesterday. I was feeling really beat up and needed a little rest time. I also ate more than I normally would to see if it would help. I'm happy to report I feel a hell of a lot better today.

June 26th
Push-ups ss D-bell Bicep curls ss D-bell shoulder press ss calf raises
20,10,10,20 x 3
Hill repeats (later today)

 I want to mention that there may be an absence of squats for a short time (or possibly a long time). After my 10k run on Wednesday, I was sitting and felt this hot, ripping, pain followed by what I can only describe as a "nose bleed" feeling in my groin area (close to where I have a hernia). It's safe to assume I may have made the hernia worse. Although I cannot say for sure but considering this isn't my first rodeo with having a hernia, it seems to be a safe bet.

 I'll be testing things out tonight with the hill repeats. If it causes me discomfort I may have to take a little time off, restructure my training, or put my running on hold until I can get the hernia repaired. *sigh* If this turns into a worst-case scenario, meaning putting my run training aside, I may start using more drastic measures to get this remaining 30 lbs off so I can get surgery.

 On a more positive note, Happy Friday! I hope you have a great day.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1542 on: June 29, 2020, 08:54:31 AM »
I had a post all setup...then exited the screen before hitting send.

  >:(

 So this will be the short, short, version.


 I moved Friday's Hill repeats to Saturday to give myself more rest time. After lots and lots of cautious stretching and mobility work, I made the decision to go for my run. I changed the hill repeats to a 5k. I'm happy to report the run went REALLY well! I PR'd on my 5k with a time of 29:46 putting me at a pace of 5:55 min/km. For me this is huge! I have been wanting a sub 3 5k run for awhile. Now I'm setting my sites on a PR that will be closer to low 29 to high 28. I'd like to find a track to do this, see if it makes a difference. I will be making a push for a new PR in the next 3 weeks.

 So,

 June 27th
5.02 km 5:55min/km

June 28th
9.79 km 7.02 min/km - Cadence drills, Acceleration/Glider drills, speed repeats. 8 rds of 5:45 min/km for 800m

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1543 on: July 02, 2020, 07:49:35 AM »
July 1st
15.25 km easy run 7:07min/km pace
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1544 on: July 03, 2020, 11:25:19 AM »
July 2nd
3.00 km walk
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger