Kaizen - Continuous Improvement

[Shamie]

Hope everything is all right.

Paul,
Thanks.

My dad works for a naturapathic (sp. ?) doctor. I run stuff by him all the time. Want me to see if he can find out something about this Maca stuff? Or do you want to wait and see what your doctor says?

Leftyx,
Thanks for the offer. I am not one of these people who take crazy supplements, Maca is a root grown in the Andes. People there have been taking it for centuries. I think I should have started with a minisucle amount, and worked up to a teaspoon over time. But I was unaware that this was suggested.


Running today: 7.42; Dec total: 63.63 (miles): y-t-d: 1,450.55 (miles).

Friday: 12/16/11: 65 minutes treadmill (flat); m-t-d workouts: 14/16. No coffee before the run, but had a pretty good run. No problems with the heart beat yesterday or during the run, so I will run in the race tomorrow. I am tempted to cancel the doctors appointment for Monday, but I am not going to. I have an electrical problem with my heart called Left bundle branch block. They don't know what causes it, usually it is from birth. Most people can live a normal life span with it, but it can cause sudden death. So I want to go to the doctor just as a precaution.

Nutrition: Thurs - 12/15/11

Calories: 3,129

Carbs 408 52%
Protein 134 17%
Fat 111 32%

[Shamie]

Running today: 9.30; Dec total: 72.93 (miles): y-t-d: 1,459.85 (miles).

Saturday: 12/17/11: 15K race 95 minutes (10.12 per mile); m-t-d workouts: 15/17. For the race today, perfect running weather. Almost everyone wore tights (not me), I hate tights. I even hate to wear socks (but I do), I don't like clothes that hug my body. But my legs weren't cold anyway. I felt great running the race. I left my house late, then the bus came late, and got to NYC bus terminal at 7:40. Race starts at 8:00, I took a taxi, and just got there before it started. Tomorrow is weigh in day. I felt light today, but I ate a lot of carbs afer the race. Hope I can still pull out a loss for the week.

Nutrition: Friday - 12/16/11

Calories: 3,000

Carbs 404 54%
Protein 145 19%
Fat 95 29%

[Seltzer]

Nice run Shamie!

[Shamie]

Nice run Shamie!

Thank you.

Running today: 5.09; Dec total: 78.02 (miles): y-t-d: 1,464.94 (miles).

Sunday: 12/18/11: leg training; 45 minutes treadmill (flat); m-t-d workouts: 16/18. The 1,500 mile goal seems within reach now. Not my best leg training day, I have been running too much, and my legs were tired before I started. My scale weighs to the 1/10 of a pound, and I weighed exactly the same as last week. I think if I didn't eat so many carbs yesterday, I would have eeked out a loss for the week. I am off from work tomorrow to go to the doctor, so I can workout longer then normal and get in a back training session.

Hack slide:

2x10 150
2x10 160

leg press:

1x10 315
3x10 360

squats:

2x10 135
2x10 145
1x8 155

Leg extension:

1x10 90
2x10 95
1x10 100

kneeling leg curl:

1x10 95
2x10 100
1x10 105

Angled calf raise:

2x12 220
2x10 240

Seated leg curl:

3x9 140
1x8 160

leg curl (lying on stomach)

2x10 140
2x10 50

Nutrition: Sunday - 12/17/11

Calories: 3,110

Carbs 477 61%
Protein 146 19% (Yikes)
Fat 89 26%

[Shamie]

Running today: 5.18; Dec total: 83.20 (miles): y-t-d: 1,470.12 (miles).

Monday: 12/19/11: back training; 45 minutes treadmill (flat); m-t-d workouts: 17/19. Strong back session today. Was able to do 4 sets of 8 pull ups, but form wasn't the best for the 4th set. On the 5th set, could only do 4, again form was lacking. Went to the doctor about my irregular heart beat today. He took an EKG, and found nothing wrong. Thinks it is a combination of too much caffeine, and possibly the "Maca". Said I should limit coffee to 2 cups a day, and stop the Maca. If it happens again, I will have to wear a heart monitor for 24 hours.

pullups:

4 x 8
1 x 4

lat pull down:
2x10 140
2x10 150

seated row:
2x10 150
2x10 160

bent over dumbbell row:

2x9 80
2x8 85

pullover:

4x10 60

Isolateral row:

2x10 180
2x9 190

Low isolateral row:

2x10 120
2x9 130

t-bar row:

2x10 95
2x8 100

pulldown:

2x10 140
2x8 160


Nutrition: Sun - 12/18/11

Calories: 3,189

Carbs 460 58%
Protein 124 16%
Fat 99 28%

[Shamie]

Running today: 0.00; Dec total: 83.20 (miles): y-t-d: 1,470.12 (miles).

Tuesday: 12/20/11: rest day; m-t-d workouts: 17/20. Planned rest day today. It felt great not to wake up so early today.

Nutrition: Mon - 12/19/11

Calories: 3,089

Carbs 423 55%
Protein 125 16%
Fat 102 30%

[Seltzer]

Glad you got a good report from the doctor.

[Shamie]

Running today: 5.10; Dec total: 88.30 (miles): y-t-d: 1,475.22 (miles).

Weds: 12/21/11: arm training; 43 minutes treadmill; m-t-d workouts: 18/21. Fast run today, I was just short of 5 miles in 42 minutes. I saw someone wearing a Toughmudder t-shirt today at the gym. I wanted to ask him about it, but he looked like he didn't want his workout interrupted. But now I know who it is, and this guy is at the gym about as much as me, so I can ask him about it at a later date.

preacher curls:

4x8 70

barbell curls:

4x9 80

skull crushers:

4x9 80

concentration curls:

2x9 40
2x8 45

cable incline tricep extension (not sure if that is the correct name)

2x10 60
2x10 70


Nutrition: Tuesday - 12/20/11

Calories: 3,109

Carbs 394 51%
Protein 127 16%
Fat 125 36%

[Shamie]

Running today: 4.03; Dec total: 92.33 (miles): y-t-d: 1,479.25 (miles).

Thurs: 12/22/11: shoulder / tricep training; 35 minutes treadmill; m-t-d workouts: 19/22. Gym is closed on Christmas, so have to do chest tomorrow, legs Sat, and back Monday. Got a complement this morning at work how thin I look. They asked me what am I doing, they wanted to lose weight in the New Year. I told them I ran 1,500 miles this year. Then they lost interest on following the same plan.


Overhead press:

2x10 95
1x7 100
1x7 105

Tricep Dips: (with 70lbs of weight)

4x30

Machine shrugs:
2x12 270
2x12 290

Barbell Row:

2x10 70
2x8 80

Tricep pull down:

2x10 65
2x10 70

Behind the Neck Press:

2x10 110
2x8 120

Shoulder Press:

3x8 60
1x8 65

Nutrition: Weds - 12/21/11

Calories: 3,039

Carbs 355 47%
Protein 139 18%
Fat 118 35%

[Seltzer]

So, how damn good did it feel to get the compliment and be able to respond as you did? I guess your co-worker was hoping for an answer that didn't require much effort. Fail!

[Shamie]

So, how damn good did it feel to get the compliment and be able to respond as you did? I guess your co-worker was hoping for an answer that didn't require much effort. Fail!

I don't know if they comprehend that 1,500 is a lot of mileage for a year (at least it is in my book). I always get this question when I run a marathon "how long is this marathon?" Generally speaking, most people don't want to do the hard work to lose weight. When they watch tv shows like The Biggest Loser, who could blame them, when they make exercise seem like torture.


Running today: 0.00; Dec total: 92.33 (miles): y-t-d: 1,479.25 (miles).

Friday: 12/23/11: chest training; 30 minutes arctrainer; m-t-d workouts: 20/23. I was planning to take a rest day on Sunday, since the gym is closed. But it occured to me that I am a runner, so I can run outside for as far or as long as I want. I told myself I would never read another nutrition book, but I broke that promise and am reading "Wheat Belly". The author a cardiologist blames wheat for the obesity epidemic in America (and every other medical ill). I might try giving up wheat 100% for a month. I don't eat much wheat anyway. I pretty much don't eat bread, or pasta (though for no particuliar reason - except to save on calories).

decline chest press machine:

2x8 140
2x8 150

incline chest press machine:

2x10 120
2x8 130

peck deck:

1x10 110
2x10 120
1x10 130

dumbbell flye:

2x10 40 (weight per dumbbell)
2x8 45

seated incline dumbbell press:

2x10 45 (weight per dumbbell)
2x8 50

dips:

4x20

Decline bench press:

4x6 125

Flat bench press:

2x10 135
1x7 140
1x7 145

Nutrition: Thurs - 12/22/11

Calories: 3,154

Carbs 370 47%
Protein 138 18%
Fat 123 35%

[Seltzer]

I think everyone who has run a half or full marathon has gotten asked the question about how long the run is and/or if they're all the same distance. Just shows that we consider common knowledge really isn't.

[Shamie]

Running today: 7.48; Dec total: 99.81 (miles): y-t-d: 1,486.73 (miles).

Sat: 12/24/11: leg training; 65 minutes treadmill (flat); m-t-d workouts: 21/24. Not my best leg training day, I probably shouldn't have done a leg day after I ran 7.48 miles. My scale was good to me this week, losing 2.20 pounds since last week. That is not really accurate, since last week was overstated by too many carbs the day before, but nevertheless, I like to see when the scale is lower. My back was 1/2 inch smaller, but so was my waist, so it was a wash. Don't really think it is possible to lose 1/2 inch in a week. I took my workout journal out of my gym bag about 4 days ago, I keep on forgetting to put it back in. Until I do this update, I do not know if I lifted more then the prior time. Today was an improvement over the prior leg day.


Hack slide:

2x10 160
2x10 170

leg press:

2x10 315
2x10 360

squats:

2x10 135
2x10 145
1x10 155

Leg extension:

2x10 95
2x10 100

kneeling leg curl:

2x10 95
2x10 100


Angled calf raise:

2x12 220
2x10 240

Seated leg curl:

2x10 140
2x8 160

leg curl (lying on stomach)

2x10 140
2x9 150

Nutrition: Fri - 12/23/11

Calories: 3,034

Carbs 340 45%
Protein 138 18% (Yikes)
Fat 123 36%

[Seltzer]

Happy holidays Shamie!

[leftyx]

Hey Shamie,

Have a nice holiday.

[FatLenny]

Originally Posted by Shamie

I don't know if they comprehend that 1,500 is a lot of mileage for a year (at least it is in my book).

A little over 4 miles a day... a lot of mileage for a year? Not in my book...

In my book, I would consider it a ludicrous amount of mileage(unless it was on a car or motorcycle). Besides... you didn't run that far. You're 20 miles short.

Merry Christmas Shamie! Go eat some candy and run another 20.

[Shamie]

Besides... you didn't run that far. You're 20 miles short

Fatlenny,
9 miles now.

Merry Christmas Shamie! Go eat some candy and run another 20.

I wish I did. Merry Christmas to you and your family also.

Hey Shamie,

Have a nice holiday.

Thank you Leftyx. You too, and Happy New Year to you and your family.

Happy holidays Shamie!

Paul,
You too, and to all the Seltzers.

Running Sun: 00.00; Dec total: 99.81 (miles): y-t-d: 1,486.73 (miles).

Sun: 12/25/11: rest day; m-t-d workouts: 21/25.

Running Mon: 5.04; Dec total: 104.85 (miles): y-t-d: 1,491.77 (miles).

Mon: 12/26/11: back training; 45 minutes treadmill. m-t-d workouts: 22/26. Disappointed with the pull ups. I am short on time, but I wanted to add this update while it is fresh in my mind.

pullups:

1 x 6
1 x 5

lat pull down:
2x10 140
1x10 145
1x10 150

seated row:
2x10 155
2x10 160

bent over dumbbell row:

2x8 80
2x8 85

pullover:

4x10 60

Isolateral row:

2x10 180
2x10 200

Low isolateral row:

2x10 120
1x10 130
1x10 140

t-bar row:

2x10 95
2x10 100

pulldown:

1x10 140
2x10 150
1x8 160


Nutrition: Sat - 12/24/11

Calories: 3,364

Carbs 371 44%
Protein 164 20%
Fat 128 34%


Nutrition: Sun - 12/25/11

Calories: 3,134

Carbs 383 49%
Protein 124 16%
Fat 111 32%

[Shamie]

Running Mon: 0.00; Dec total: 104.85 (miles): y-t-d: 1,491.77 (miles).

Tues: 12/27/11: rest day. m-t-d workouts: 22/27. I have been sick or on verge of getting sick since Christmas eve. Today I definitely feel sick, I should have stayed home from work.

Nutrition: Mon - 12/26/11

Calories: 5,220

Carbs 874 67%
Protein 181 14%
Fat 134 23%

Big guestimate in those numbers.

[leftyx]

Originally Posted by Shamie

Running Mon: 0.00; Dec total: 104.85 (miles): y-t-d: 1,491.77 (miles).

Tues: 12/27/11: rest day. m-t-d workouts: 22/27. I have been sick or on verge of getting sick since Christmas eve. Today I definitely feel sick, I should have stayed home from work.

Nutrition: Mon - 12/26/11

Calories: 5,220

Carbs 874 67%
Protein 181 14%
Fat 134 23%

Big guestimate in those numbers.

Get well bro.

[Seltzer]

Feel better soon!