Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > Exercise Forums: Active Low-Carbers > Gym Logs
User Name
Password
Register FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Reply
 
Thread Tools Display Modes
  #241   ^
Old Mon, Jan-28-19, 07:58
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Sunday was a sunny and seasonably warm day for January in Virginia. I decided to do an outdoor practice 10K. All I can say is... dang that was hard. I learned a valuable lesson. I need to do more training outdoors. The flat indoor track at the Y is a great way to workout, but it is not representative of the real world outside. The real world has hills and running up even the slightest grade is a totally different experience. My overall time was OK -- it was faster than I ran last year's 10K. But unlike the runs at the Y I was total spent by the end. I had nothing left for a "sprint" to the finish.

Mile 1 pace: 11:21 min/mile
Mile 2 pace: 11:07 min/mile
Mile 3 pace: 11:19 min/mile
Mile 4 pace: 11:13 min/mile
Mile 5 pace: 11:10 min/mile
Mile 6 pace: 11:07 min/mile
.2 mile "sprint" to the finish: 10:43 min/mile
Total time: 69:27
Overall average pace: 11:12

I walked for 1.5 miles to warm up, then jogged the first mile around the flat surface of the school track. I then set out to jog around the school complex which includes an elementary school, middle school, and HS. Most of the 2nd mile was flat or slightly downhill. Up to that point the workout was much the same as my indoor Y workouts. Then I hit the long slow uphill grade. It was notably harder to keep up the pace. The muscles started to burn on mile 3 and that didn't let up until the run was done. After looping the school grounds twice - up and down those hills twice - I returned to the track with a mile to go. On my indoor runs I could find another gear on the last mile -- picking up the pace. But on this outdoor run it was all I could do to maintain the pace I'd been running and even that was tough. When I checked my splits at the end I was amazed at how each and every mile was nearly identical.

Our neighborhood has some good hills. It is now staying light until about 6pm and the days are getting longer everyday. I would be wise to start opting out of going to the gym, instead pounding the pavement in the real world outside my door. The 10K that I will be running in 2 1/2 months is not on an indoor track.

Last edited by khrussva : Mon, Jan-28-19 at 08:29.
Reply With Quote
Sponsored Links
  #242   ^
Old Wed, Jan-30-19, 08:48
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

The intent in last night's workout at the Y was to run another 5K. The legs were rubbery and sluggish - still feeling the effects of the outdoor 10K run two days earlier. I did set out faster at the start and achieved a good time compared to my typical first mile. The 2nd mile was taxing, though and not much faster. I stopped when the 2nd mile was done and then walked a mile to cool down.

Mile 1 pace: 11:01 min/mile
Mile 2 pace: 10:37 min/mile
Total time: 21:44
Overall average pace: 10:49

Besides the 'need more hills in my workouts' thing, what I learned from the outdoor, GPS tracked run is that my fitness tracker appears to do a fairly good job at estimating distance indoors. My pace & time per mile was comparable both indoors and out. I'd say that it is more likely that the Y's indoor track is 17 laps per mile (as my Garmin says) - not the 16 laps per mile claimed by the Y.

Last edited by khrussva : Wed, Jan-30-19 at 08:53.
Reply With Quote
  #243   ^
Old Fri, Feb-01-19, 07:04
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Quote:
Originally Posted by khrussva
Jan 01 - 14,442 - 7.5 mile bike ride - Avg HR 125
Jan 02 - 12,134
Jan 03 - 19,235 - 5K indoor run - Avg HR 160 - Time: 34:00
Jan 04 - 11,124
Jan 05 - 13,676 - 5K indoor run - Avg HR 157 - Time: 33:04
Jan 06 - 13,933 - 7.5 mile bike ride - HR 129 - 8 120 yd sprints
Jan 07 - 19,351
Jan 08 - 17,652 - 5K indoor run - Avg HR 154 - Time: 30:37
Jan 09 - 18,216
Jan 10 - 18,330 - 2 mile indoor run (hamstring cramps) HR 154
Jan 11 - 20,708
Jan 12 - 19,314 - 5K indoor run - HR 161 - Time: 31:13
Jan 13 - 14,529
Jan 14 - 21,400 - 4.1 mile run - HR 156 - Time: 45:11
Jan 15 - 17,000 - 2.1 mile run - HR 153 - Time: 22.46
Jan 16 - 13,309
Jan 17 - 13,221 - 5K indoor run - HR 155 - Time 31:58
Jan 18 - 19,004
Jan 19 - 17,090
Jan 20 - 20,047 - 10K indoor run - HR 168 (?) - Time: 68:01
Jan 21 - 15,201
Jan 22 - 18,792 - 5K indoor run - HR 153 - Time: 31:54
Jan 23 - 17,479
Jan 24 - 13,081 - 5K indoor run - HR 161 - Time: 33:28
Jan 25 - 16,272
Jan 26 - 16,070
Jan 27 - 23,225 - 10K outdoor run - HR 159 - Time: 69:29
Jan 28 - 18,281
Jan 29 - 18,904 - 2 mile indoor run - HR 158 - Time 21:44
Jan 30 - 19,031
Jan 31 - 20,175 - 5K indoor run - HR 160 - Time 31:07

January Stats:

Total Steps: 531,694
Average Daily: 17,151
Approx. Miles: 258
Miles Bicycling: 15


I'm quite happy with my January results... 16 aerobic workouts in 31 days plus plenty of walking. My streak of getting at least 10K steps in is up to 291 consecutive days. At this point I may as well see if I can stretch that to a year. Anyway - here are the details of my 5K run at the Y last night:

Mile 1 pace: 11:13 min/mile
Mile 2 pace: 10:08 min/mile
Mile 3 pace: 9:05 min/mile
.1 mile "sprint" to the finish: 6:50 min/mile
Total time: 31:07
Overall average pace: 10:02

I was still stuffed from dinner when I started so I didn't really feel like going all out at the start. But before long I feeling pretty good and picked up some steam. I think that I might have cracked 30 minutes last night had I pushed the pace from the start.

The plan for February is to work a little harder in my 10K prep. Longer runs, outdoor runs, work in more hills, a day or two of HIIT (sprints), and more fasted workouts. Yep - time to get a little OCD if I want to insure a sub 60 minute 10K. On the diet front I'll be experimenting with a near zero carb plan this month... meat, eggs, and dairy. I'll try to work in plenty of IFs, too. I want weight loss while working out harder. I have not had much success with that combination eating my standard LC diet. Time to mix things up.

Last edited by khrussva : Sat, Feb-02-19 at 10:30.
Reply With Quote
  #244   ^
Old Sat, Feb-02-19, 20:23
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default Finally a sub 30 minute 5K!

It was too cold and icy for an outside workout. I ran at the Y. I felt good, there were few others on the track, so I decided to push hard from the start. It worked.

Mile 1 pace: 9:38 min/mile
Mile 2 pace: 9:42 min/mile
Mile 3 pace: 9:08 min/mile
.1 mile "sprint" to the finish: 7:14 min/mile
Total time: 29:11
Overall average pace: 9:25

The first mile was my fastest by far, however, that got me quite winded going into the 2nd mile. I had a hard time finding my best sustainable pace and ended up getting a slower time. I found my max pace going into the 3rd mile and pushed hard to the end. Now I just have to do this twice back-to-back. That wouldn't have happened today. I have more work to do. Still, I'm quite happy with today's time. I'm getting faster slowly but surely.

Tomorrow's weather is supposed to be nicer. The plan is for some uphill running and perhaps some HIIT sprints at the school track.
Reply With Quote
  #245   ^
Old Mon, Feb-04-19, 08:48
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Sunday was a nice winter day for an outdoor workout. I spent 90 minutes mixing things up by jogging hills and doing high intensity interval training (HIIT) at the school complex.

The workout:
1 mile warm-up walk
1 mile jogging around the elementary school bus loop (5 laps). That loop is not flat - nice uphill and downhill grades.
3 100 yard runs up "murder hill" on the cross country track (very steep)
Jogged .5 miles up the slightly uphill grade between the football field & HS
10 120 yard sprints at the Middle School track
1 mile cool down walk

Distance: 6.2 miles -- HIIT + jogging + lots of walking
Reply With Quote
  #246   ^
Old Wed, Feb-06-19, 13:44
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

After the hard back-to-back workouts last weekend I kept things easy on Tuesday's workout. My legs were not fully recovered, feeling a little rubbery for the entire run. But surprisingly there were no leftover aches & pains. The first half was an easy jogging pace. After I felt warmed up the pace picked up some.

Mile 1 pace: 11:38 min/mile
Mile 2 pace: 11:15 min/mile
Mile 3 pace: 10:12 min/mile
.1 mile "sprint" to the finish: 7:38 min/mile
Total time: 33:51
Overall average pace: 10:55

If this run is any indication, my standard jogging pace is around 11 minutes per mile. I can sustain that with relative ease. I want to get to where I can do comfortable 10 minute miles. I don't know if that is possible to do in the next 8 weeks -- but I'll keep working at it.
Reply With Quote
  #247   ^
Old Fri, Feb-08-19, 07:41
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Last night's workout was another 4.1 mile indoor run. The last time I did this distance was Jan 15th and I improved upon that time by 3 1/2 minutes. I'm pleased. My legs felt fresh for the first 3 miles. I ran at a much better pace that Tuesday's workout. The last mile was work, though. I had to push a little harder just to try to maintain the same pace. I didn't quite succeed.

Mile 1 pace: 10:36 min/mile
Mile 2 pace: 9:56 min/mile
Mile 3 pace: 10:07 min/mile
Mile 4 pace: 10:15 min/mile
.1 mile "sprint" to the finish: 8:26 min/mile
Total time: 41:44
Overall average pace: 10:11

Looks like I need to up the frequency of the longer runs. A 5K is normal. More than that is a workout.
Reply With Quote
  #248   ^
Old Mon, Feb-11-19, 08:23
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Saturday's workout was an 8 mile walk/jog through my neighborhood on a very chilly Virginia morning. Where there was a gently sloping uphill grade I jogged up it. The short, steep hills I ran up with some pace. I walked the downhill slopes. The workout was just over 2 hours long - slightly more walking than jogging.

On Sunday my wife wanted to go to the Y, so I made it another back-to-back workout day. My legs were a little sluggish from Saturday's workout, so I set out to jog at whatever pace felt comfortable. I wasn't as slow and I thought I'd be. The easier pace left gas in the tank to keep on going past what I'd intended to do at the start.

Mile 1 pace: 11:09 min/mile
Mile 2 pace: 11:13 min/mile
Mile 3 pace: 11:07 min/mile
Mile 4 pace: 11:02 min/mile
Mile 5 pace: 10:55 min/mile
.5 mile push to the finish: 10:33 min/mile
Total time: 60:48
Overall average pace: 11:02

5.5 miles! I'm happy to have another longer distance run under my belt. I'm surprised that it came on the heels of longer HIIT type workout. Getting one run longer than 5K each week should be my goal moving forward. And apparently I don't need to worry so much about working out on back-to-back days. I've been doing cardio 3X per week. Perhaps it time to up that to 4 or even 5 times a week. No pain, no gain.

It was a great workout weekend.

Last edited by khrussva : Mon, Feb-11-19 at 08:29.
Reply With Quote
  #249   ^
Old Wed, Feb-13-19, 10:03
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Another 5K at the Y last night. Legs were still a little sluggish from the weekend workout. I still managed a decent steady pace without working too hard.

Mile 1 pace: 10:40 min/mile
Mile 2 pace: 10:32 min/mile
Mile 3 pace: 10:36 min/mile
.1 mile "sprint" to the finish: 8:08 min/mile
Total time: 32:35
Overall average pace: 10:31
Reply With Quote
  #250   ^
Old Fri, Feb-15-19, 07:34
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

The plan last night was to run a 5K at the Y in under 30 minutes. I worked hard, but it didn't happen. I had a strange combination of tired & sore legs plus plenty of energy. I've been doing every other day with a few back-to-back workouts for several weeks. I think it is time for a two day break in the running to let the leg muscles fully recoup. Next run will be on Sunday.

Mile 1 pace: 10:31 min/mile
Mile 2 pace: 10:07 min/mile
Mile 3 pace: 9:48 min/mile
.1 mile "sprint" to the finish: 8:08 min/mile
Total time: 31:15
Overall average pace: 10:05
Reply With Quote
  #251   ^
Old Mon, Feb-18-19, 08:29
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

It was a cold, rainy weekend. No outdoor workout this week. I ran at the Y yesterday after 2 days rest. Here are the results:

Mile 1 pace: 10:27 min/mile
Mile 2 pace: 10:10 min/mile
Mile 3 pace: 9:44 min/mile
.1 mile "sprint" to the finish: 8:13 min/mile
Total time: 31:10
Overall average pace: 10:04

A decent time - almost identical to the prior 5K run on Thursday. On fresh legs I expected to do a little better. On the other hand, I was fighting off a cold virus over the weekend. I felt pretty crummy on Saturday, so I guess that I should be happy with these results.
Reply With Quote
  #252   ^
Old Wed, Feb-20-19, 08:01
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

2 mile run

For last night's workout I accidently left my fitness tracker charging at home. I ran for 25 minutes -- likely a little over 2 miles. The plan was to run longer, but it REALLY bugged me that I didn't know my split times at each mile. So I decided to keep the workout short and be totally fresh for Thursday's workout. I won't forget my Garmin.

DD#2 has been joining me on my Tuesday/Thursday workouts. Courtney is doing the Richmond 10K for the first time this year. We walked for 2 miles after my run. I enjoy the company. And BTW: She is back on the LC bandwagon and has been for several weeks. I'm glad that the mistakes made over the holidays did not derail her completely.
Reply With Quote
  #253   ^
Old Fri, Feb-22-19, 08:36
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Last night's results at the Y

Mile 1 pace: 10:10 min/mile
Mile 2 pace: 9:48 min/mile
Mile 3 pace: 9:22 min/mile
.1 mile "sprint" to the finish: 7:21 min/mile
Total time: 30:05
Overall average pace: 9.42

The run last night was on fresh legs. I was feeling better after a mild cold earlier this week, but not 100%. I didn't set out to push this one to the max, but it soon became apparent that I was ready to run. I ran the first 2.5 miles at a fast yet sustainable pace, then pushed a little harder to the finish. I probably should have run longer, but we got a late start last night. We didn't get home until 10 and I tend to stay wired for a couple of hours after a run. I didn't get to bed until midnight.

I'm pleased with the results, though. It was a good run and a nice pace the whole way through. I felt terrific afterwards. The weekend is expected to be rainy again. It's time for another practice 10K. Looks like it will be indoors.
Reply With Quote
  #254   ^
Old Sat, Feb-23-19, 13:40
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

They report that the weather will be better tomorrow. Maybe I can get an outdoor workout in this weekend after all. It's a soggy, rainy day today, though. I went to the gym this morning to get my steps in for the day and decided to do a short, easy 2 mile run.

Mile 1 pace: 10:14 min/mile
Mile 2 pace: 9:37 min/mile
Total time: 19:58
Overall average pace: 9.55

It was crowded on the track today, but there was a fellow jogger ahead of me running just a tick faster than my usual pace. She busted through the clogs and I snuck through behind her. It worked out pretty well. I had a pacer and ended up with a decent time. I spoke with her after her 4 mile run. She too is practicing for the Richmond 10K.

I kept it short today as I plan a longer, harder workout tomorrow. I'm committed.
Reply With Quote
  #255   ^
Old Mon, Feb-25-19, 08:56
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,382
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

It rained hard Saturday night and well into Sunday morning. The school track floods and the cross country path would have been a muddy mess. I opted for a 90 minute walk/jog/run workout on the hills of our neighborhood.

I jogged 2 legs of just over a mile each. Both included long, slight uphill grades. I walked much of the downhill sections in between.

On the steeper hills I did more of a HIIT workout. I didn't sprint, but I did run up those hills with a decent pace (1 to 2 minutes each interval). I was at maximum effort near the top, that's for sure. I did 9 or 10 of these rapid climbs.

A practice 10K didn't work out this weekend. That is on the agenda for this week. I'm pleased with my effort yesterday. The legs are a little heavy today. It will take a few days to recover.

Observation: Running uphill seemed to get easier over time. The first few uphill sections had my HR and respiration pegged to the max. I really felt the burn in my legs, too. After I was warmed up the uphill treks were not so much work. The legs were more tired as the workout progressed, but they didn't burn so much and my HR & respiration were within reason as I crested the top of the hill.

Last edited by khrussva : Mon, Feb-25-19 at 09:09.
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 02:00.


Copyright © 2000-2019 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.