Tag Archives: exercise

Pounding the Pavement

Broad Street Run

It’s that time of year! The time to sign up for a lottery in hopes of being able to do my favorite run.I don’t like that it now has a lottery system but now that running is the new fad it can’t be helped. The popularity of this run has grown so much over the years and why not, it is a fun course.

Now it’s time to start training even though the weather isn’t cooperating. For a few weeks I’ll be on the treadmill logging miles but then come mid to late February, I’ll be back outside.

I’ve had a few people ask for tips on how to train for a long run or even how many miles I log a week.  When I tell them they are often shocked at how much I run. Below is a link to the training schedule I used when coming back from my injury a few years ago. It’s formatted to be imported into Outlook and Google Calendar or viewing in Excel or any other spreadsheet program you may use. Sorry Apple users, no idea how to help you.

If you look at the miles you may notices it’s a bit short for where I am but I’m working on speed this year so I’m pulling back and increasing my effort. You should run at your own pace if you plan to follow my regimen. Also don’t be afraid to change up the mileage to fit your abilities but keep the ratios the same.

Don’t let the desk keep you stationary


Not everyone sits at a desk for work but I do. Sometimes I havre long meetings on the phone so rather than just sit there I whip out my balance board and work my legs.


It’s a pretty simple workout, either work it in a semi-circle, full circle, back and forth or just hold your balance for as long as you can.

Just make sure you have something to hold onto in case you can’t keep yourself up. Many coworkers have tried and not many can keep from falling over.

Don’t leave home without it


First I have to get this out of the way…I haven’t given up on this site.  I’ve just been posting on my twitter account and not here but I won’t do that any more.

Second to bring you up too speed quickly, I’ve joined a running group to train for the upcoming Broad Street Run. I have a schedule of 4 runs a week with 2 of them being a group run on Wednesday evenings and Saturday mornings.

Now to the topic at hand. Tonight out my run I short group run which is 6 miles. This run has been hit or miss for various reasons but tonight it was because I forgot to use my inhaler prior to my run. I don’t always have to use it but when the weather shifts as it has in the past couple days I have trouble with my allergies and asthma.

Lesson re-learned, always listen to your body and know how it behaves in certain conditions. It could be the difference between a failed run and a good run.

The Moving Exercise

house_move[1]I hope I never become one of those people who count calories in and calculate calories out (what you burn). I do however pay attention from time to time at the gym while on the machines but they are just rough estimates based on an average formula created by the manufacturer.

Yesterday I helped my mother move from a 3rd floor 2-bedroom apartment to another 3rd floor 2-bedroom apartment. If you’ve ever moved someone from the 3rd floor without the help of elevators you already know the fun I had. By the end of the day I was exhausted, covered in sweat and my muscles were sore.

This morning I thought to myself that this had to have been a great workout. The soreness I had this morning said so. But then I wondered how many calories I burned which was funny given how I began this post. I fired up my browser and a few clicks later I discovered the good folks at SparkPeople.com were on the job. They have a calculator to figure out roughly how much I burned.

The most work I had to do was figure out how many minutes the move took. With some simple math I estimated that it took me 360 minutes or 6 hours. After adding my weight into the mix, they told me that I burned a whopping 5,166 calories. I had to double-check my figures there again after seeing that number.

Granted it’s only an estimate, under normal circumstances I would think the number is lower but with the many trips up and down steps with heavy objects, sometimes twisting them to fit through doorways, I can see that as very accurate.

Before you start to wonder about my time or activity, the actual move took 8 hours including travel time. I took out 2 hours to account for travel (about 30 minutes each way with 2 trips) and rest time. I’m constantly in motion during a move and my rests usually consist of carrying a lighter object to get the move done but there are times when activity must fully stop so I can take a full break.

Better late than never

crunches[1]He makes it look so simple doesn’t he? I almost did as well. Coming back for this challenge I surprised myself. I got 61 crunches in a minute. Based on the chart that’s an excellent rating. Even better than that is that I did 55 on my initial assessment 1 year ago and 57 at the end of the month!

That’s one hell of an improvement and I’m not sure how I can do better but of course I’ll try. And in the process I’ll be strengthen my core which as they say will help benefit everything else.

Since I didn’t record myself doing it, here’s a girl that looks much at it than I do demonstrating proper technique.

[youtube http://www.youtube.com/watch?v=KK1eTLViYXI]

Do Over

Last year was not good for the plan. In the early part of the year I broke my toe which derailed some of the challenges. Once I recovered, I lost my motivation from the lack of activity and my slow bounce back from the injury.

Those are a bunch of excuses and I’m tired of hearing them myself. So I’m calling last year a loss and calling for a do over. So in 2012, I’m starting the activity year over again. Every challenge will be repeated as if they never existed. Look forward to new posts and hopefully no repeats from last year.


That had to be the worst spinning class I’ve ever had and it had nothing to do with my performance:

* How can I concentrate on my heavy breathing if the guy next to me is coughing the whole time? If you’re sick, don’t come to the gym!

* I’m a 31 year old black male from the city. Classic 80’s rock isn’t that motivating to me. It doesn’t have to be current but it should have more energy and less guitar.

* The equipment is well below par. LA Fitness, it’s time to put some money into new bikes and I don’t want to hear that rate hike talk.

* The instructor felt like she was more there with us than inspiring us. Make me feel like I want to do the exercise but not because you told me to!

OK, I feel better. Rant over.

Starting from the middle

Now that I’m back in the full swing of exercising it feels great.  My active heart rate is starting to drop, I feel my self getting stronger and soon enough, the pounds will start dropping. But it took a huge ego check to get back on the right path again.

Two months ago after getting medical clearance to exercise again I resumed my normal workout. I hadn’t taken into account that I had a three month lull so when I worked out, it wasn’t as fulfilling as I remember. Matter of fact, it was discouraging.  I wasn’t perfoming where I thoughtt I should be.

Before the injury, I was running a 8 minute mile on the treadmill for 3 miles. I was a great accomplishment on my part. When I returned I knew there would be some loss but I thought I could just keep the same pace and force my body to catch up to the old routine but my body wasn’t having that. I fell well short of my goals.

After a couple weeks I decided to step down my efforts. I immediately noticed an improvement. It was then I realized my error. Now, I’m taking things a little easier than before. I know I will get back to where I was eventually. I just have to work at it.