Monday, July 28, 2008
Post #100, Training to Run
Trust me, I am as surprised as you are. Other than my marriage with Mrs P, I have never been this faithful to anything. Six months of exercise. 100 posts. Amazing what the fear of death can make a man do, huh?
New Chapter. Pennsy's second race. In two weeks I am running in the 5K Midsummer Night's Run benefiting Lexington's Central Baptist Hospital. The race is run at 8:30 at night on August 9th, hence the catchy name.
Since my last race, my regimen has focused on strength and building muscles. I have been very successful in moving toward that goal. Now I am shifting gears. My goal for the next 12 weeks is to drop 5 points of my Body Fat Percentage. My lifting will be targeted toward maintaining cardio intensity and muscle mass. And I intend to run and run and run.
I have done well with two-week plans. Now, I'm building an ambitious five-week plan with two milestones. A 5K in two weeks and a 10K on August 31. I will make a decision about that second race after the one on the 9th.
My intention is to work at maximum intensity in three day cycles - two on, one off. Lift Heavy, Run Hard, Rest Well, and Repeat. I'll be lifting to set a new PR every time. I'll be running to build and maintain endurance toward running those 6.2 miles by Labor Day. And everything I do will be done with fat burning in mind.
One reason for a simple exercise plan is that I want to spend a lot of time learning and practicing better nutrition, not fidgeting with workout plans. I have done a fairly good job at getting rid of the things I shouldn't eat. Now I intend to learn more about the things I should.
August around the corner makes me feel a little melancholy. It always has. As a child, I knew that there was still plenty of summer left, but school was coming just the same. The other side of that coin was that while I loved baseball on the brick streets and camping in the Pennsylvania woods, I also really liked school. So along with the sadness there was anticipation. My yearly calender has always been tied to that academic year. Ninteen Septembers of shiny shoes and new pencils can do that to a man. It feels right to make this a time for new beginning. More precisely, a time to continue the good work God has begun.
And a moment for a prayer tonight. An artist I love and admire is giving birth to twins tomorrow. They are going to have a great life, but first their Mom is going to have quite a day. God bless you Gennet. You're going to be a great American mom. Go down that road.
Ok everybody. On your mark...get set...
Groovy Century-mark road sign is from FreeFoto.com
mrs p Cancer running lifting weights LIVESTRONG at the YMCA treadmill weight nutrition depression God Living Strong at the Y injury YMCA dogs mom walking radiation Weight Lifting cardio friends program theatre body fat long slow run love One for the Five aches elliptical race resistance bands stretching 5K Acting Jeff Galloway chemo doctor family mental health Church Pittsburgh Marathon bluegrass fundraising inspiration patience personal trainer recovery Flying Pig Marathon Jesus Johns Striders Race Report Run the Bluegrass Half Marathon bipolar frustration kentucky knees measurements morning promatx yoga Christmas Marathon Pennsy's Greatest Hits cats clothes heart rate hope lance armstrong life molly poetry rest side effects steelers swimming 10K Actors' Guild of Lexington Blog CT Scan Coach Carrie PET Scan cross training exercise fear feeling good groin healing ice cream livestrong nausea powerlifting run/walk/run stair climber surgery Cancer Fighter Cold Gear Hills Iron Horse Half-marathon Job LSR Mum Nike+ Shamrock Shuffle 3K achilles advent arboretum bmi bodyweight exercises changes charity circuit training cycling dad deadlift diabetes encouragement experts give up goals horses interval training jake kettlebells lean body mass new rules of lifting pacing personal best plateau prayer recumbent bike research shoes sleep strength teeth therapist toe video Blood Easter Endurance Funeral Garmin 405 Homecoming House Insurance Juicing Keeneland Legacy Night PR Pennsyltucky Pittsburgh Relapse Run This Town TRX Training Values aflac arnold ben-gay bench press chafing christian compression shorts dentist dreams faith fat fatigue foreclosure good day half marathon hospitality javarunner john's run/walk shop lou schuler new year nurse pains peg tube powercage progressive resistance. racing rain rapture reboot runners world squat sun block supplements team pennsy tired weather will rogers work #3rightThings 9-11 ACSM AIDS Aquaphor Blessings Bluegrass 10K CSN Cancer Boy Cedar Hill Charles Dickens Class of 82 Classes Colby Road College Compassion Courage Crowdrise Cystoscopy Dee Diet EFM Epiphany Fall Fartlek Fat Man Fat Sick and Nearly Dead Frankfort Gadgets Gramma Grampa Gratitude Grete Waitz Guest HITT HIV Hell Holding Hands Holy Saturday Homer Horse Capital Marathon IVP Ice bath Jacuzzi James Taylor Jesus wept Joe Cross John Izzo Joy KY LaDonna Leg Day Lent Lessons Lexington Little Pennsy Mental hospital Midsummer Night's Run Mindfulness MobileFit Negative Splits Old Frankfort Pike Pilates Podrunner Pre-race Priorities RICE Railrunner 10 Miler Random thoughts Resurrection Reunion Run Bob Run Run Report Run Review Run for the Gold 3K Running Form Running for Sabrina STUPID Shakespeare Skip Brown Speed Spinning Summer Of Speed Sunrise Supersets Tao Te Ching Thank You The Wall Three Right Things Toxic Passenger UK UK basketball Urine Urologist Victory Walk of Shame Warrior Westminster Whole Foods Wind Words Zumba ace bandages addicted agony alwyn cosgrove america anger antibiotic anxiety awake back baseball blood clots blood pressure body glide bonhoeffer books brad calories chinup colonoscopy consistency crazy cycles dentures dip dr. google dumbbells elevation facebook failure farts feet fight for life fitness forgiveness frankenpennsy fun getting started glucosamine glutes goal gremlin grenz grumpy hair hamstrings hiccups high school hot ice incarnation indian food jogging john lennon joint legacy trail liniment lunges machines maker's mark mapmyrun.com medicine ball meds mercy motivation motley fool music nature neighborhood new balance nike noah numbers pennsyltuckian periodization persistence phlebitis postmodern prison professional boundaries progress psychiatrist pullups pushups quads ramble rememberance renewal road running ronnie coleman rowing safety sauna scan-ziety sexy shopping shorts shower sick sleepless snow socks spandex star trek statistics steam room steroids stiff strained muscle strap strength training supination support surgeon survive swackett swiss balls table technology tempo terry bradshaw testicular torsion text thai food that's fit the five thighs walk breaks warm up water fitness water jogging weak wedding ring wellness wife winter workout writing yardwork