Fat Kid’s Ironman Fitness Blog

2February2010

Run before Lost

Posted by Brad Hefta-Gaub under: Run.

Workout:

• Type: Run
• Date: 02/02/2010
• Time: 20:44:00
• Total Time: 00:17:37.00
• Calories: 205
• Distance: 2 miles
• Average Pace: 8:48.63/mile
• Ascent: 240 ft
• Descent: 240 ft

1February2010

P90X Day 1 - Chest & Back

Posted by Brad Hefta-Gaub under: Strength Training.

Ok, I’ve decided to take on P90X, while maintaining my running streak, and getting to my 5,000 mile cycling goal… This will be tough considering all my other commitments. But you gotta start somewhere.

First day… is a doosey! Chest & Back… this is basically 24 sets of pushups, pullups, and other exercises that simulate pushups and/or pullups! This is a killer workout (and since I’m writing this two days later, I can confirm that it killed me!)

Here’s what I was able to accomplish:

• Warmup - 2:30
• Stretching - 6:30

Set 1:

• Standard Push-ups: 30
• Wide Front Pull-ups: 10
• Military Style Pushups: 22
• Reverse Grip Chin-ups: 5
• Wide Fly Push-ups: 20
• Close Grip Overhand Pull-ups: 7 w/chair
• Decline Push-ups: 10
• Heavy Pants - 18 reps @ 15lbs each arm
• Diamond Push-ups: 14
• Lawnmowers: 20×15lbs each arm
• Dive Bomber Push-ups: 10
• Back Flys: 15 reps @ 15lbs each arm

Set 2:

• Wide Front Pull-ups:5 w/chair
• Standard Push-ups: 8
• Reverse Grip Chin-ups: 5 w/chair
• Military Style Pushups:8
• Close Grip Overhand Pull-ups: 9 w/chair
• Wide Fly Push-ups:8
• Heavy Pants - 15 reps @ 15lbs each arm
• Decline Push-ups:5
• Lawnmowers: 20×15lbs each arm
• Diamond Push-ups:5
• Back Flys: 20 reps @ 15lbs each arm
• Dive Bomber Push-ups:5

Workout:

• Type: Strength Training
• Date: 02/01/2010
• Time: 23:49:00
• Total Time: 00:53:00.00
• Calories: 316

1February2010

Run

Posted by Brad Hefta-Gaub under: Run.

Workout:

• Type: Run
• Date: 02/01/2010
• Time: 23:48:00
• Total Time: 00:17:01.00
• Calories: 207
• Distance: 2 miles
• Average Pace: 8:30.64/mile
• Ascent: 240 ft
• Descent: 240 ft

31January2010

Good Run

Posted by Brad Hefta-Gaub under: Run.

Couple things… first, I am still recovering from my cold. Still congested. Second, I have been having a lot of problems with my feet, calves, ankles, etc… but today’s run, I took my orthotics out of my shoes and ran on an old pair of my Brooks Defyance (which are probably in better condition than my ‘current’ pair, I had been running on…)

It resulted in a pretty good run!

Splits: 8:01, 7:42, 7:37, 7:26, 7:09, 6:47!

Negative splits, each mile faster, last mile fastest, last mile sub-7min, overall sub-7:30.

Great!

Workout:

• Type: Run
• Date: 01/31/2010
• Time: 16:21:00
• Total Time: 00:44:46.00
• Calories: 640
• Distance: 6 miles
• Average Pace: 7:27.76/mile
• Max Pace: 6:46.78/mile

30January2010

More of a Hike - But it Counts for the Streak

Posted by Brad Hefta-Gaub under: Run.

The streak rules are not about speed, but more about moving your body with your feet. Running, Jogging, Walking, even Hiking.

Because my feet have been bothering me, and because I was doing a hike with my Daughter and her friends at Y-Guides anyway, I decided to call this my “streak qualifying run”… I think the rest helped a little!

Workout:

• Type: Run
• Date: 01/30/2010
• Total Time: 1:30:00.00
• Calories: 314
• Distance: 5 miles
• Average Pace: 18:01.08/mile
• Ascent: 500 ft
• Descent: 500 ft

29January2010

Not that late really…

Posted by Brad Hefta-Gaub under: Run.

Went for a quick run near Buck Creek while the kids were watching a Movie at Y-Guides Camp. This is the same place that the White River 50 Miler race starts and finishes at. Just a short run to keep the streak alive.

Workout:

• Type: Run
• Date: 01/29/2010
• Time: 20:50:00
• Total Time: 00:17:21.00
• Calories: 202
• Distance: 2 miles
• Average Pace: 8:40.23/mile
• Ascent: 240 ft
• Descent: 240 ft

29January2010

Bike Commute

Posted by Brad Hefta-Gaub under: Cycle.

Rode downtown for a meeting.

Workout:

• Type: Cycle
• Date: 01/29/2010
• Total Time: 00:45:00.00
• Calories: 381
• Distance: 9 miles
• Average Speed: 12 mph
• Ascent: 500 ft
• Descent: 500 ft

28January2010

Slightly Slower Run

Posted by Brad Hefta-Gaub under: Run.

Not speedy, not too slow… but something.

Workout:

• Type: Run
• Date: 01/28/2010
• Time: 23:00:00
• Total Time: 00:18:30.00
• Calories: 196
• Distance: 2 miles
• Average Pace: 9:14.7/mile
• Ascent: 240 ft
• Descent: 240 ft

27January2010

That wasn’t so bad

Posted by Brad Hefta-Gaub under: Run.

That actually almost seemed fast… the first mile was much faster, I think, but I didn’t have my watch on during the run.

Workout:

• Type: Run
• Date: 01/27/2010
• Time: 23:00:00
• Total Time: 00:16:50.00
• Calories: 205
• Distance: 2 miles
• Average Pace: 8:24.91/mile
• Ascent: 240 ft
• Descent: 240 ft

26January2010

Still Sick

Posted by Brad Hefta-Gaub under: Run.

Workout:

• Type: Run
• Date: 01/26/2010
• Total Time: 00:21:00.00
• Calories: 200
• Distance: 2 miles
• Average Pace: 10:30.47/mile
• Ascent: 240 ft
• Descent: 240 ft