dukowitz@gmail.com's blog

Wed 11/19/08 - - 3.1 miles, 4 days off

Thu, 20 Nov 2008 01:17:39 -0600

Wed, Nov 19, 2008

Treadmill 3.1 miles, 49:46, 507 kcal, 100' vertical

Four days off with zero workouts - I think that's the longest I've been off since starting back w/ the lifting and Wii Fit sometime back in June. oh well, back at it today w/ a simple 5K.

I'm ready for some decompression time from school. Ochem is a killer - we covered 40 sections in the first five days of class, just got our first test back today and have already covered 20 sections of new material and have a quiz tomorrow. Organic Chemistry is a heck of a class to be taking in an accelerated format. Only 4 more weeks to knock out this semester. I'll also be done w/ the Phase 1 general fitness 12 week lifting program by the end of next week.

Fri 11/14/08 - - Lifting

Fri, 14 Nov 2008 11:34:20 -0600

Fri, Nov 14, 2008

Lifting
Ab Lounge BWx35, BWx35, BWx25
Bench Press 135x15, 205x12, 255x15
Incline Flys 35x15, 35x15
Shrugs 135x15, 205x15, 205x12
Kickbacks 25x10, 25x12, 25x10
Triceps Pressdowns 40x15, 60x15, 80x15
Crunches BWx15, BWx15, BWx12

I'm just going to take it easy today and let my workout suffice for today's training. I've got a 5K tomorrow. Mainly I just need to keep studying for an upcoming test scheduled for this Tuesday.

===== Current Training Above, Future Visions & Planning Below =====

274 days or 39 weeks away

Upcoming Events

Thur 11/13/08 - - 3.45 miles

Thu, 13 Nov 2008 22:40:20 -0600

Thur, Nov 13, 2008

Treadmill 3.45 miles, 54 min, about 717 kcal, 984' vertical

I recently read an article in WebMd that mentioned drinking at least 16 ounces of chilled water as soon as you wake up in the morning boost metabolism by 24 percent for 90 minutes afterward. I've been trying this and have noticed some differences. I do seem to have more energy and there seems to be an increased propensity for "car karaoke" on the way to school. Also, I did notice less smoking on the way to school and I'm figuring water is a lot cheaper (and probably healthier) than cigarettes so I'm going to try to keep this morning water habit in place.

Wed 11/12/08 - - 7.0 miles

Thu, 13 Nov 2008 01:53:56 -0600

Wed, Nov 12, 2008

Treadmill 7 miles, 99 min, about 1,100 kcal, 505 vertical

The treadmill actually broke down on me today with about 20 seconds to go until 99 minutes and I only had about 6/100ths of a mile to go to hit 7 miles. I had cranked up the speed to 6.5 mph to make sure I'd hit the 7 miles I was after and the machine had a stroke, slowed to 0.0 mph and flashed a message stating "Check Speed System".

Still, my walking pace has definitely improved, I averaged a bit better than 4.2 mph today and my starting pace back on 9/24 was 2.5 mph :)

===== Current Training Above, Future Visions & Planning Below =====

Tue 11/11/08 - - 4.18 miles

Tue, 11 Nov 2008 23:58:56 -0600

Tuesday, Nov 11, 2008

Treadmill 4.18 miles, 62 min, 761 kcal, 547 vertical

===== Current Training Above, Future Visions & Planning Below =====

277 days or 39 weeks away

Upcoming Events
- 2008 -
Saturday, Nov 15 - Fleet Feet McNair 5k - Registered! :)
Sunday, Nov 23 - Jingle Bell 5K - Registered! :)

Mon 11/10/08 - - Bench 355 x 6

Tue, 11 Nov 2008 01:23:28 -0600

Monday, Nov 10, 2008

Lifting
Bench Press 135x12, 225x10, 315x6, 355x6
DB Flys 55x12, 70x12
DB Shrugs 85x15, 115x15, 100x15
Kickbacks 27.5x10, 27.5x10, 27.5x10
Rope Tri Pressdowns 70x10, 70x10, 70x10
Crunches BWx15, BWx15, BWx15

Treadmill 1.79 miles, 31 min, 263 kcal, 165' vertical

I had a full day off from training yesterday and hadn't hit the weights in a while so I thought I'd knock my last set of bench up a little bit to see how I could do and ended up with a very solid set of 6 reps with 355 pounds. Slowly but surely things are coming back.

Sat 11/8/08 - 5K & 2+ miles Non-Stop

Sat, 08 Nov 2008 11:22:44 -0600

Saturday, Nov 8, 2008

Race to Cure Lymphoma 3.12 miles, 43:16, 26 vertical Garmin Data Link

This was a really nice run. I wasn't sure if I was going to break 8 minutes of non-stop jogging but I surprised the heck out of myself and made it over 2 miles (about 27 minutes) before switching over to a fast walking mode. I was also able to jog in the last 0.25 miles.

I've noticed some nice improvements since September 24th - for one thing, my resting heart rate keeps going down. While driving to my first 5K a few weeks ago I noticed my heart rate in the 70s and today while driving to the race I saw my heart rate in the 60s. Prior to getting my treadmill work in my rate was generally in the 80s.

Thur 11/6/08 - - 3.22 miles

Thu, 06 Nov 2008 20:50:57 -0600

Thursday, Nov 6, 2008

Treadmill 3.22 miles, 49:52, 580kcal, 411 vertical

I still have two workouts to get in this week. I could probably do chest tomorrow and legs Sat after the 5K. I guess I'm prone to slacking w/o my partner.

===== Current Training Above, Future Visions & Planning Below =====

282 days or 40 weeks away

Upcoming Events
- 2008 -
Saturday, Nov 8 - 5k Race to Cure Lymphoma - 180 Energy Team Sponsored

Wed 11/5/08 - - 3.10 miles

Thu, 06 Nov 2008 07:13:25 -0600

Wednesday, Nov 5, 2008

Treadmill 3.10 miles, 45:43, 549kcal, 269 vertical

Sleep won last night over both late night studying and working out. I'll pick up this morning where I left off last night.

I liked the efficiency of Wednesday's treadmill work, it took almost 20 minutes less time than it did Tuesday yet burned more calories :)

===== Current Training Above, Future Visions & Planning Below =====

282 days (as of 11/6) or 40 weeks away

Upcoming Events

Tue 11/04/08 - - 3.18 miles

Wed, 05 Nov 2008 12:03:00 -0600

Tuesday, Nov 4, 2008

Treadmill 3.18 miles, 64:16, 463kcal, 0 vertical

Normal walking has pretty much resumed. I took Tuesdays run pretty easy but did see how long I could last at 5.5 mph which is the pace needed to break the 11 min/mile mark. I lasted 2.5 minutes.

My training partner (aka Dad) is on vacation again and I did not work out this morning as we would do normally. I can't let the rest of this week slip by without working out. My Current plan is to work out tonight at 10 p.m. after a planned 3 hours study time (from 7-10)

I'll blog tonights cardio and leg, back, biceps workout circa midnight.

Mon 11/3/08 - Lifting

Mon, 03 Nov 2008 10:26:59 -0600

Monday, Nov 3, 2008

Lifting

Ab lounge BWx30x BWx 35, BWx25
Incline Bench Press 135x15, 205x12, 255x11
Lateral Raise 20x12, 25x10, 25x10
Front Shoulder Press 115x10, 115x10
DB Shrugs 85x15, 85x12
one arm triceps pressdowns 20x12, 35x10, 35x9,12
raised leg crunches BWx15, BWx15, BWx15
Seated Leg Lifts BWx25, BWx15

===== Current Training Above, Future Visions & Planning Below =====

285 days or 40 weeks away

Upcoming Events

Sunday 11/2/08 13.1 Miles

Sun, 02 Nov 2008 13:24:35 -0600

Sunday, Nov 2, 2008

St Louis 1/2 Marathon 13.1 Miles, 3:21:43 (201.72 min) 599' Vertical, 1963 kcal

Garmin website stats on run.

The Saturday 5K I had planned never happened. I honestly thought it started at 8:30 but when I got to the track I learned it started at 8 a.m. and missed it by about 11 minutes. It was a somewhat informal run with a timer but no chips so I just headed home. Maybe I subconsciously sabotaged that one knowing about the daunting 1/2 that laid ahead the next day.

It was a pretty decent run but my shoes were a bit loose and I've got a few dandy blood blisters to prove it. I could feel my feet sliding in my shoes at the beginning and stopped to tighten them up the best I could. When I first got the shoes, I was fitted in the evening and I was told feet can swell up to 5% towards the end of the day plus - I realized today that I was wearing socks during the fitting that I don't wear during the runs. Since the run was in the morning and my running socks are thinner the shoes became too large.

Fri 10/31/08

Fri, 31 Oct 2008 11:24:46 -0500

Friday, Oct 31, 2008

October Totals
Miles, 70.03, 19hr 56min 40sec, 8,770' Vertical
Lifting, 100% :) 14 out of 14 workouts completed (3dy/wk program)

Treadmill 0.50 miles, 10:34, 92' vertical

ab lounge BWx40, BWx25, BWx30
standing leg curl 20x15, 25x12, 30z12
leg ext 70x15, 70x12, 70x15
db squat 15x10, 15x10, 15x10
db lunges 15x12, 15x10
standing calf raises (w/ db) 20x20, 20x20
one arm row 45x15, 45x15
back extensions BWx12, BWx12
db biceps curl35x12, 40x12
cable curl 30x12, 40x10
reverse wrist curls 17x15, 40x12, 40x12

Thur 10/30/08 - Four Hours Sleep!

Thu, 30 Oct 2008 22:16:54 -0500

Thursday, Oct 30, 2008

Treadmill 3.20 miles, 56:55, 651 kcal, 859'

Much better -
For Exam 1 - Zero sleep & no Treadmill
For Exam 2 - Zero sleep & no Treadmill
For Exam 3 I got 90 min sleep and 20 min Treadmill
For Final Exam (today) - 4 Hours Sleep & 3.2 miles on the Treadmill! :) Big Improvement! :)

Not bad - 3 semesters of chemistry in a little over four months - one more accelerated semester of chemistry to knock out between next Tuesday and December 18th - then a much anticipated 3+ weeks OFF :D

Nice - I've got 69.53 miles in for the month so, I'm incredibly confident that I'll break the 70 mile mark before the end of the month :)

Wed, 10/29/08

Wed, 29 Oct 2008 10:35:10 -0500

Wednesday, Oct 29, 2008

Treadmill didn't happen

Lifting
DB Bench Press 45x20, 85x12, 85x12
Flys 40x12, 45x12, 45x15
DB Shrugs 85x15, 85x15, 85x15
Triceps Pressdowns 40x10, 50x12, 50x15
DB Triceps Ext 30x10, 40x10
Oblique Crunches BWx20, BWx20, BWx15

===== Current Training Above, Future Visions & Planning Below =====

290 days or 41 weeks away

Upcoming Events
- 2008 -
Saturday, Nov 1 - Lancers Run for Charity 5k - Sponsored