Kaizen - Continuous Improvement

[Shamie]

Good point. Very good point.

Thanks Leftyx.


Running today: (miles): 7.52; m-t-d: 87.65

Sat: 11/19/11: back training; 65 minutes dreadmill. I ran 7 miles per hour today, the fastest in a while. I was flying today. I had a super back session today also. I was going to do legs, and back tomorrow, but I thought after running maybe it is better to switch. I think I can credit the fast run on one of three things: the coffee I drank beforehand, or the fact that I only lifted yesterday and had a days rest before running again, or the extra calories I ate yesterday (or a combination of all or some or none). I was able to do 13 pull ups today, not all at once. 1x4, and 3x3. I am on the fence about using the assisted pull up machine. Might be better to eek out a small gain each week, then to use the assisted machine as a crutch. I would be extemely happy with a gain of one pull up every week. Today was my weigh in day, and I was thinking I feel light, I was going to lose 2 pounds. I gained 3 pounds. To me, weight fluctuation is not that important. As long as it is not a trend of gaining weight. Hydration is a big factor, and yesterday I had about 25% more carbs then usual.

Nutrition: Friday - 11/18/11

Calories: 3,617

Carbs: 517 57%
Protein: 184 20%
Fat: 103 26%

[Shamie]

Running (miles) today: 3.03; m-t-d November 90.68

Sun: 11/20/11; leg training; 30 minutes dreadmill (running incline 20 minutes .50 % incline to 6.50%, 10 miinutes running flat); 30 minutes arctrainer. Running is a lot hard running up hills, but the treadmill excels for hill training. This was the 2nd leg training I had after stopping for a few months. It was an improvement over last week. I had excellent form for the squats (I know because somebody told me today). To be honest, the weight was not heavy, so it was pretty easy to have good form. I hope to eventually get up to 180 for squats. But I want to move slowly on my legs, my foremost priority is no injuries to my back.

Leg training:

squats:
2 x 10 115
2 x 10 125
1 x 10 135

hack slide:

2x10 160
2x8 170

leg extension:

2x10 90
2x8 95

kneeling leg curl:

2x10 90
1x10 95
1x10 100

leg curl:

2x8 140
2x8 150

slanted calf raise:

2x10 200
2x10 220

leg press:

2x10 270
2x10 320

I had to skip seated leg curls, since the machine was taken everytime I wanted to use it, and I decided to skip it since I was running out of time.


Nutrition: Sat 11/19/11

Calories: 3,202

Carbs: 356 44%
Protein: 156 19%
Fat: 132 37%

[Seltzer]

Good luck reacing your squat goal of 180. You're right to keep injury avoidance a high priority.

Have you given any consideration to negative pullups? I think they would be more effective in helping you increase your volume than machine assisted ones.

[Shamie]

Paul,
Thanks for the suggestion. I have to research negative pull ups, since I am not sure exactly what they are. I think I know, but not sure.

running (miles) today: 7.42; m-t-d: 98.10

Mon: 11/21/11: arm training; 65 minutes treadmill (flat). I am off from work today, so I had more time then usual at the gym. I had planned on taking a rest day today, but ate a lot of food yesterday, and wanted to put the calories to good use. Actually I might skip taking a rest day this week, since I probably will eat a lot on Thanksgiving also, and also plan on losing weight this week. I am going to weigh myself on Sunday, so that the extra calories from Thursday have a chance to dissapate. Two days ago, I bought one of those wrist bands that are supposed to improve your balance. Someone I work with as part of his job flys to Asia about once a month. He said while it doesn't help him with balance, it does help him with something else, I don't exactly recall with what (maybe jet lag). To make a long story (shorter), before I took a shower at the gym I took it off, so not to get it wet. I forgot all about it, and since it is black (the same color as the inside of the lockers), I didn't notice it and now it is lost.

Nutrition: Sun - 11/20/11

Calories: 5,035

Carbs: 564 45%
Protein: 170 14%
Fat: 226 40%

Yesterday I went out to lunch at a diner. I am estimating that meal at about 3,000 calories. All I had was a chicken & portabello mushroom panini, and french fries. No drinks or dessert. You might think how could that be 3,000 calories, maybe 1,500 at most. The problem was I was seated in front of the bread basket. While I didn't have too much bread, I shoveled breadsticks into my fat face non stop, some buttered. I estimated at 1,200. On the bright side, running 7 & 1/2 miles burns about 900 calories. Also, I am going out shortly to rake leaves. Maybe I am misinformed, but I thought it was supposed to rain today. It is sunny, warmer then normal, and no wind, a perfect day to rake leaves. That should burn a decent amount of calories also.

[Seltzer]

Bummer about the bracelet.

Negative pull ups are when you either step on something or jump up to reach the top position and slowly let yourself descend.

I read about the possible rain forecast also, but while there's some cloud cover I'm seeing some blue sky.

[Shamie]

Negative pull ups are when you either step on something or jump up to reach the top position and slowly let yourself descend.

I guess I didn't know what they were then. Thank you.


running (miles) today: 7.39; m-t-d: 105.49

Tues: 11/22/11: shoulder / tricep training; 65 minutes treadmill (flat). Good workout today. No running, or lite running tomorrow to rest for the 5 mile Turkey Run early Thursday morning. Would like to get in a chest session tomorrow, and maybe the acrtrainer for cardio. I hope to reach 150 miles for this month. I ran 1,233 miles through the end of Oct. With the 150 for November, that will bring the total to 1,383. My goal was 1,460 miles (4 per day x 365), but I think I will increase it to an even 1,500.

Nutrition: Mon - 11/21/11

Calories: 3,267

Carbs: 338 41%
Protein: 184 23%
Fat: 140 39%

I am right at the end of my diet soda supply. 6 more cans. After, I quit. I can't say I will never have diet soda again, but I don't think I will be bringing the 12 packs frequently into my house any time in the forseeable future. I can only speak for the affect it has on me, but I think it stokes my appetite. It may not have any calories itself, but it makes me consume more food.

[ianmez]

Shamie,

I've had some success reducing diet soda intake by replacing it with naturally flavored carbonated water. I think the citrusy ones are great, the others I feel leave something to be desired.

Good luck on Thursday's run.

[leftyx]

Tues: 11/22/11: shoulder / tricep training; 65 minutes treadmill (flat). Good workout today. No running, or lite running tomorrow to rest for the 5 mile Turkey Run early Thursday morning. Would like to get in a chest session tomorrow, and maybe the acrtrainer for cardio. I hope to reach 150 miles for this month. I ran 1,233 miles through the end of Oct. With the 150 for November, that will bring the total to 1,383. My goal was 1,460 miles (4 per day x 365), but I think I will increase it to an even 1,500.

You going cross county Forrest?

[Seltzer]

Originally Posted by leftyx

You going cross county Forrest?

Run Shamie, run.

[Shamie]

I've had some success reducing diet soda intake by replacing it with naturally flavored carbonated water. I think the citrusy ones are great, the others I feel leave something to be desired.

Ianmez,
Thanks for the suggestion. I think I am a more of a cold turkey type person, so for me it is better to break free by just drinking water.

Separately, I think I want to try Tofurky.

You going cross county Forrest?
]Run Shamie, run.

running (miles) today: 5.03; m-t-d: 110.52

Weds: 11/23/11: chest training; 45 minutes treadmill (flat). Good chest workout today. I should stop saying that, since until my muscles are growing, lifting heavier weights (or both), that is a false statement. I might be spinning my wheels, accomplishing nothing. It is true that my lifts are improving, but it is slow going. Yesterday I commented that I want to run 150 miles for November. Tomorrow will bring me to 115, that leaves 35 miles in 6 days. That is a tall order. Happy Thanksgiving.

Nutrition: Tues - 11/22/11

Calories: 3,592

Carbs: 312 35%
Protein: 248 28%
Fat: 155 39%

Yesterday I finished the soda. As it turned out, I only had 2 cans, not 6 as I thought.

[Shamie]

running (miles) today: 10.03; m-t-d: 120.55

Thurs: 11/24/11: 5 mile turkey trot; 5.03 on treadmill (flat) in 45 minutes. I ran in the race (the time is still not posted on their website), I am guessing in 50 minutes. The race probably had about 2,000 runners. I ran the race about 7-10 years ago, and forgot that parts were hilly. After the race, I went to the gym, and ran another 5 miles. It was open until 1:00 pm, and was surprised it was fairly crowded. I guess I am not the only one who wanted to burn some calories to be able to eat more on Thanksgiving. I didn't calculate the calories. I truly have no idea. I am going with a guesstimate of 5,000 for Thanksgiving. Usually I am pretty conservative in my calorie count, but maybe not this time.

Nutrition: Weds - 11/23/11

Calories: 3,965

Carbs: 451 45%
Protein: 170 17%
Fat: 169 38%

When I typed this earlier this morning, I wrote Thursday's calories, instead of Wednesdays,

[Seltzer]

Kudos for going to the gym and running five miles after the race.

[Shamie]

Kudos for going to the gym and running five miles after the race.

Thanks.

running (miles) today: 7.23; m-t-d: 127.78

Friday: 11/25/11: back training; 65 minutes treadmill (flat). m-t-d workouts: 22/25. I woke up with a cold, my nose wouldn't stop running. But after working out, it disappeared. Now running 150 miles for the month is within reach, since I just have 23 miles and 5 days to do it in. Probably I will run 5-7 miles tomorrow and Sunday, so that will leave about 10 for the final 3 days of the month. I skipped pull ups today, since I could only manage 3. I might try again tomorrow, on my leg day. The gym was pretty empty today, you would think there would be more people trying to work off some of yesterday's calories. Maybe they were doing some black Friday shopping. I went to Best Buy just before it opened at 7:00 am (over here, there is a law that stores can't open before 7:00 am). I got just what I intended, a touch screen i-pod (8 gigabytes). With the advent of the I-Phone, I think I-Pods are much less popular, since many stores had them on sale today. Formerly it was hard to get I-Pods on sale. The ad said they had a minimum of 10 per store (they must have had plenty more), there were about 300 people ahead of me, and surely more then 10 people wanted them. The whole thing took about 15 minutes from the time I went on line, until I left the store. All the good sale stuff must have been sold quickly after the store opened, since there were people on line who must have been waiting hours, since some brought tents.

Nutrition: Thurs - 11/24/11

Calories: 5,000

Carbs: 625 50%
Protein: 250 20%
Fat: 167 30%

[Seltzer]

Feel better soon.

I went to my inlaws today and passed the new MB dealership on 17 that you mentioned a week or two ago. No, we did not stop in and there was no new car discussion with dear son. Thank goodness; that kid has great ways to spend my money. Do you know what the plans are for the old dealership location?

I had a similar experience at my gym this morning; it was much less crowded than I thought it would be. Good for us.

[Shamie]

went to my inlaws today and passed the new MB dealership on 17 that you mentioned a week or two ago. No, we did not stop in and there was no new car discussion with dear son. Thank goodness; that kid has great ways to spend my money. Do you know what the plans are for the old dealership location?

I don't know what the plans are for the old dealership. I have never been inside either, since there will be no Mercedes in my future. I think the new dealership has more space, but I liked the looks of the old one better.

running (miles) today: 7.32; m-t-d: 135.10

Sat: 11/26/11: leg training; 65 minutes treadmill (flat). m-t-d workouts: 23/26. Skipped the pull ups today, since felt weak. Tomorrow I have just cardio planned (possibly arms), so might try again tomorrow. Yesterday I spent about an hour raking the leaves, and today after writing this, will need to do the same. After today, I will have about 70% done, and hopefully tomorrow can tackle the rest. Perfect weather for raking the leaves, no wind, and warm. Tomorrow should be the same. Tomorrow is my weigh in day. I don't know what to expect, I ate a lot, but I also ran a lot. At the gym, before I took a shower I weighed myself (with a towel around me). I weighed the same as last week. After the shower, I weighed myself without the towel, and was 4 pounds less (Yes, I am that obsessive). The towel was dry the first time, and at the most it can weigh 1 pound. So I wasn't kidding when I said I don't know what to expect tomorrow.

Nutrition: Fri - 11/25/11

Calories: 3,517

Carbs: 413 47%
Protein: 144 16%
Fat: 154 39%

[ianmez]

You're really racking up the miles.

Are you thinking about doing any speedwork? You probably have a really good base now and could do some of that. (Although it feels hellishly hard...but my best times have always come as a result of incorporating it).

Do you like your ipod? Mine is giving me fits right now (not a touch). I somehow managed to erase all of the music on it and cannot put it back on. My iTunes is giving me fits, too, and will not recognize my account. I'm trying not to let it frustrate me, but it's extremely frustrating.

[Seltzer]

Like you, I haven't been in either dealership and I've only seen them from the highway as I'm passing them at 60 mph. It appears that they've jumped on the trend of having much more visual access to the cars on the inside. I'm staying on the outside.

That's some screwy weight readings. If anything I would think that you would weigh more after the shower since you would have some residual water still on you.

[leftyx]

Originally Posted by ianmez

You're really racking up the miles.

Are you thinking about doing any speedwork? You probably have a really good base now and could do some of that. (Although it feels hellishly hard...but my best times have always come as a result of incorporating it).

Do you like your ipod? Mine is giving me fits right now (not a touch). I somehow managed to erase all of the music on it and cannot put it back on. My iTunes is giving me fits, too, and will not recognize my account. I'm trying not to let it frustrate me, but it's extremely frustrating.

Sent from my SAMSUNG-SGH-I727 using Tapatalk

[leftyx]

sorry, i don't have the hang of this new tapatalk. I'll try to do my forum posts from my computer if there is something complicated like cut and paste.

I did wonder if there is an Apple Store near you Ianmez? I have found they're very good at fixing little problems.

Sent from my SAMSUNG-SGH-I727 using Tapatalk

[Shamie]

Are you thinking about doing any speedwork? You probably have a really good base now and could do some of that. (Although it feels hellishly hard...but my best times have always come as a result of incorporating it).

Actually right now I am not that concerned with speed. But on the treadmill I alternate speeds, I don't run at one speed the whole 65 minutes. I really want to concentrate on hills, since I will need that training for the Tough Mudder. After I reach the 150 miles, that will be my focus going forward. Thanks for the suggestion.

Do you like your ipod?

Didn't open the box yet. I am going to continue to use my I-pod Nano (a few generatons old) for the gym. I like the fact it is smaller. I am going to use the new one for my commute (when I am too tired to read).

Like you, I haven't been in either dealership and I've only seen them from the highway as I'm passing them at 60 mph. It appears that they've jumped on the trend of having much more visual access to the cars on the inside. I'm staying on the outside.

I passed the old dealer today, on my way to Starbucks after the gym. The lot is filled with Land Rovers, or Range Rovers, I get those two mixed up. I am not sure if they are different brands, or the same.

Sent from my SAMSUNG-SGH-I727 using Tapatalk

Don't know what Tapatalk is, but when I was playing around with my Samsung Galaxy S ii this morning, it somehow asked me if I wanted to set up app for Tapatalk. I declined, until I find out what it is.

running (miles) today: 7.42; m-t-d: 142.52

Sun:11/27/11: 5 pull ups; 65 minutes treadmill (flat). m-t-d workouts: 24/27. I just have 7.48 miles to reach the 150 miles for November. I would like to get that done tomorrow, but think it would be better to lift tomorrow and take a days rest from running. I had pretty good results on my weight this morning. Last week I unexpectedly gained 2.20 pounds. This week, I lost 3.40 pounds, for a net loss over the last 2 weeks of 1.20 pounds. I am happy with that, but I think I might be dehydrated since I stopped drinking diet soda after Thurs. All in all, in a week that included Thanksgiving, losing anything is a plus. Next week will be more accurate I would guess, since I will have gotten used to drinking water more. I was drinking sometimes 4-5 cans of diet soda a day, and in only 3 days, I don't miss it at all.

Nutrition: Sat - 11/26/11

Calories: 4,347

Carbs: 556 51%
Protein: 158 15%
Fat: 171 35%

Calories for yesterday are not as high as they appear, since on Friday, I forgot to include a container of rice pudding that I ate (780 cal) which is included here.