Growing-up’s BodyBlog

Today while doing one of the last runs for 16 km I run out of fuel in the sense I had to stop run stop run for the last leg of the route.  Could be the temperature 27C, could be the humidity 58% but I did felt not that well for next Sunday’s 22 km run of the Powerade Challenge on the 23rd
I’m starting to question if the nutrition I followed was the correct one or not.
Also I’m considering that I will need to carry my own hydration in a runner’s camelback.
Too many questions for a run, that I feel I need to resolve before this next week is over.

After Sol y Arena in the province of Puntarenas I have started training as hard for the coming of the Reto Jaco Extremo, something like the Jaco (beach) Extreme Challenge.
Training is happening with good results, I’m feeling as strong as I was ready for the Sol y Arena, running every other day in the morning for 10.1 km in a circuit near my home, and in the afternoon for one hour in the track located in San Antonio of Belén, Heredia.

Part of a good training is the good food you need to consume in order to keep training!  I’m getting that from the Holy Week food.  As Christians - Catholic that I’m the tradition at least in Costa Rica is to eat a lot of sea food.  All the Omega group present, raw proteins, and yesturday for Good Friday I ready a Paella that the rest of the family enjoyed.

After eating clean for the whole week, the only thing I will like to add is that we should celebrate Holy Week every other week

I think that in the end that is what matter, after 11.5 km (7,15 miles) I think we enjoy the challenge of climbing for more than 40 minutes with small recoveries and then more climbing.  The final time was around the 01:13:03 (waiting for the official time), not bad since she does not like the sun or going out for a run.

My GF. like the fact that she was just 3 minutes behind of her neighbour and we finish before the time I set for the race to finish considering her endurance level 01:15:00.  Not bad for her first race.

This year I got my clean bill of health specially my knee is now rehabilitated to run.  I started early in Dec. 08 and I have felt again the power of long distance running.
My GF. called me early this week (Tuesday) and told me she will like to run the UNED sin límites (UNED Unlimited) road race 11.5 km.
I asked her if she has been training since every time I told her that I’m going to her place to go out training she kindly says that she is doing something else.

Well I told her that since I don’t know how she is (what is her current state shape) I told her that I will help her through the race as a recreational run, she agreed, yesturday she called me saying that she will like to finish the run in a better possition than 01:20:00 which is aprox what I think we might end it.  Oh well, she is opening a nice challenge, I will let you know how it ended.

Well

It has began, meaning that I’m running, I’m doing my Karate, and my Jiu Jitsu.  After the first month of running my weight has come down from 80.2 kg to 78.6 kg and there is only one way: DOWN!

Day one!

• Leg Workout

1. Leg extension: 3 x 10 x 15 kg (individual kick)
2. Leg curl: 3 x 10 x 15 kg (individual curl)
3. Leg horizontal press 3 x 10 x 105 kg
4. Lunges 3 x 10 x 90 kg
5. Abductors 3 x 10 x 90 kg

• Shoulders

1. Lateral raise,
2. Military press,
3. Front elevation,
4. Rear delts

Day two

• Chest

1. Flat press 3 x 10 x 75 jug
2. Inclined apertures 3 x 10 x 50 kg
3. Declined press 3 x 10  75 kg
4. Cross cable 3 x 15 x 15 kg

• Triceps

1. Push-down 3 x 10 x 15 kg
2. French curl 3 x 10 x 25 kg
3. Triceps kick backs 3 x 10 x 25 kg
4. Deeps using the ball 3 x 10 x 78.4 kg

Third Day

• Back

1. TRAPZ for warming up; Escapula elevation 3 x 10
1. Escapular depression 3 x 10
2. Pull-ups 3 x 10 own weight
3. Rowing 3 x 10 x 45 kg
4. Lat. pull down individual 3 x 10 x 50 kg

• Biceps

1. Curl Hammer 3 x 10 x 25 kg
2. Scott 3 x 10 x 25 kg
3. Lat Flex 3 x 10 x 15 kg
4. Focus 3 x 10 x 15 kg
5. Forearm extension 3 x 20 x 5 kg
6. supin. pron. 3 x 25 x 5 kg

Started the day at the gym:

Shoulder work-out!

• Dumb bell Military press 4 x 12 x 15 kg,
• Dumb bell Front raises 4 x 12 x 15 kg,
• Dumb bell Lateral raises 4 x 8 x 20 kg,
• Dumb bell Kickbacks 4 x 12 x 15 kg,

Move to chest work-out!

• Warm up with dumb bell fly 5 x 15 x 15 kg,

Ready

• Flat Bench press 4 x 8 x 35 kg
• Incline bench press 4 x 8 x 35 a partner help me adding negative force for the first 5 reps Alternating with inclined fly with dumb bells 5 x 15 x 15 kg.
• Pull overs 4 x 12 x 40 kg dumb bell.

Back:

• Back extensions 4 x 20 x 20 kg
• Dead lifts 4 x 12 x 60 kg
• TRAPZ (after all your traps are part of your back right?)!  Barbel shrugs: 4 x 12 x 60 kg
• Upright rows: 4 x 20 x 30 kg
• Pull-ups 4 x 10 x 81 kg (I know I’m in overweight)
• Bend over barbell rows 4 x 12 x 40 kg

Tomorrow, light work out on my biceps and triceps, and go out running for 1 hour

Is it possible?
I will try to get started tomorrow with the early run.  I will do it slow, and will go out with two 5" wrap weights.  Finally one week of vacations.
I will go too with my girl friend to run around the university, a relaxing run waiting for new year.
Tomorrow I will fulfill the challenge of SensID, I have been practicing, this is going to be fun.

Sensei D invited me to do some interesting excersies:
200 + pushups, 100 bodyweight squats, and 100 crunches.
My Gym is closing this Wednesday and opening back on Monday.
I think that the push-ups and the crunches will help me in this time.
I will be running my usual 5.7 km tomorrow morning, I think that after that I can do the additional training.
It feels very nice to be invited and challenged to do something extra for this time of the year.

Thank you Sensei-D

Well, it is over!
started with a light run and stretching, after that:
24C (75.2F) when I started, 9:30 am.
Run time: 01:06:24
Calories: 963 kcal, 20% BF.
Heart rate:
Max: 172 ppm, 97%
Avg: 157 ppm, 89%
27C (80.6) when I finished.

today I was able to hit the iron.
Nice 1/2 hour warm-up.
Hard shoulder work out,
Move to chest and traps,
End with Legs
Enough, I’m starting to feel the effect of the alergies, in the afternoon we will have some more rain, not good, but I could not stand another week without working out.  Sorry Doc.