So Where Have I Been?

I have been really busy!

So here is an update.  My running has been progressing very slowly.  But I’m still up and at it!

I haven’t been running as much as I wanted too, but my lungs are still in pretty good shape and my heart rate drops really quick.

I’m at the beach.  So I was sitting in the beach today looking at the waves break over the shore.  Now I live on the East coast and even these waves, just amaze me.  How can triathletes jump in the water and swim through the surf like that; especially in a place like Kona!  I have the utmost respect for anyone that can even start a triathlon; maybe some day!

Oh Well, now its off to eat dinner; hey I gotta eat!  I’ll watch it and only eat a little fried food!  ;)

God bless and take care!

- The Hog Jog Commander

Jell-O Pudding

Not what your thinking…

This is what my legs felt like this morning after working out!

Warm-up	2 sets x	5 minutes
Leg Extensions	3 sets x	20 reps
Leg Curls	3 sets x	20 reps
Leg Extension Bounces	3 sets x	40 reps last set until failure
Squats	3 sets x	10

 

OK, now to push a new website I found to monitor your food intake:

www.fitday.com

Its really nice once you setup your goals and such.  It even has many, many pre-populated foods already configured for you, all you have to do is enter the portion size.

I would also like to mention another website if you are interested in how many calories you should be burning for your given exercise and lifestyle:

http://www.stevenscreek.com/goodies/calories.shtml

It will give you an idea, based on the amount of exercise you do a day how many calories you are actually burning.  Now what about how many calories you should be eating a day?  Have a look at:

http://www.freedieting.com/tools/calorie_calculator.htm

I hope you enjoy these and God Bless!

--The Hog Jog Commander

Philippians 4:6-7“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Brought to you by BibleGateway.com. Copyright (C) NIV. All Rights Reserved.

So Where In the World Have I Been?

I am sure that's what you have been asking yourself since no one reads this blog!

I have been running and I have come to the conclusion that running, and possibly any endurance sport is purely a test of ones will and is purely mental.

In one of my earlier posts this year, I mentioned joining a gym.  Let me tell you…trying to start a training program in the gym as far as distance is concerned is very difficult.  More than anything, you feel like a hamster in a wheel; at least I do.  My last post I mentioned that I was starting a 5K training program… that fell through and I opted for a 10K training program by Hal Higdon.

Hal Higdon is a well known running coach and trainer.  Have a look at his website, http://www.halhigdon.com.  He has training programs for everybody; from the long distance runner to the walker.

I am doing the 10K training plan right now.  It has days set aside for strength training only, cross training with strength and distance.  It has been really fun.

So I got the notion last Thursday that I was going to go into the cardio-cinema room last week and do my run.  While stretching there was a tremendous amount of noise coming from the room and what sounded like monsters and guns.  “Monsters and guns?,” I thought to myself, “It doesn’t get much better than that.”

Entering the room, The Ghost and the Darkness was playing, great movie!  I ran for 30 minutes straight and didn’t think twice about it other than to check my heart rate a few times.  Before I knew it, I had run the entire 30 minutes and the treadmill was hitting the cool-down phase, I thought something was wrong with the treadmill.

I had run 2.13 miles in 30 minutes which is not bad for this beginning runner.  So what’s the moral of this story?  Run while watching, The Ghost in the Darkness; I’m kidding!!!

Running is 100% mental and if you feel you are in good health and your runs are just not going well, get outside and out of the box.  Don’t let monotony slow your times down!

God bless!

The Hog Jog Commander

Psalm 139:23-24“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.” Brought to you by BibleGateway.com. Copyright (C) NIV. All Rights Reserved.

Feeling Better

Greetings and Salutations,

OK, I'm feeling much better. Z-Pack is a good thing...sinus infection? Not so much.

Skipping the gym one more morning, why? I;m too lazy to get clothes together this late and I'm still coughing a bit!

I will be starting a Runner's World 5K workout since I have lost most of my endurance after Christmas and the sinus infection!

I will post the workout tomorrow!

---The Hog Jog Commander

Can't breathe

I can't breath today. I keep thinking I can make it to the gym and just walk.

So this brings up a great topic; should you exercise when you are sick?

This is from:

http://coldflu.about.com/od/coldandflufaqs/f/Exercising.htm?terms=exercise+sick

Can I Exercise With A Cold ?

By Kristina Duda, R.N., About.com

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

A. The rule of thumb for exercising while sick is called the above/below the neck rule. If your symptoms appear above the neck (runny nose, sneezing, sore throat) then yes, you can continue with a low-intensity workout.
If your symptoms are below the neck (diahrrea, intense coughing, vomiting, fever), then the American College of Sports Medicine and CDC suggest you let your illness run its course before resuming physical activity

So, with that being said, I think I will lay out again in the morning.

Blogger Buddy

Greetings and Salutations,

Found a new gadget that will help me get the blogs out!

Its called Blogger Buddy. It allows you to publish right out of the Vista sidebar.

This way everyone can read my blog posts quicker since this bog is soooo popular!

Enjoy!

--- Hog Jog Commander

Triathlon Workout

So here is what I am doing as far as weightlifting is concerned.

This is all done with moderate weight

	Exercise	Sets and Reps
1	Single Leg Leg-Press	3x10
2	Standing Lat Pull	3x10
3	Bent-Knee Dead Lift	3x10
4	Swiss Ball Dumbbell Chest Press	3x10
5	Single Leg Hamstring Curl	3x10
6	Seated Row	3x10
7	Tricep Extension / Kickback	3x10
8	Single Leg Quadricep Extension	3x10
9	Rotator Cuff / Standing Shoulder Rotations	3x10 w/ resistance bands
10	Triple Dumbbell Deltoid (Front/Side/Bent)	3x10
11	Calf Extensions	3x10

 

As I stated, you do all of these with moderate weight.  Be careful with the rotator cuff exercise.  granted this exercise is done with bands but it scares me none the less.

These exercises are done with single legs or arms Except for the obvious ones.  The purpose is to train each piece individually instead of letting a strong component help the other.  It feels very different and you will be doing much less weight than normal

Why these exercises?  I found this plan in Triathlete magazine and it was recommended for off-season and during season strength training.  Since I was then training for a triathlon it only made sense.

Tri it out and see if you like it!

---Hog Jog Commander

Isaiah 1:16-17“wash and make yourselves clean. Take your evil deeds out of my sight! Stop doing wrong, learn to do right! Seek justice, encourage the oppressed. Defend the cause of the fatherless, plead the case of the widow.” Brought to you by BibleGateway.com. Copyright (C) NIV. All Rights Reserved.