I did it. On this 94-degree day I went for another run along the West Side Highway. This one was supposed to be short, but I felt pretty good during the run so I went as far as 20th street. The trek back was a little intense I must say. My shins were (and still are) very sore from Saturday’s run, so I felt that slowed me down a bit. But in the end I did 4.93 miles in 50 minutes and burned 956 calories. Not bad at all! I normally don’t run on Monday (I took a vacation day today), so it was nice running along the Hudson to a completely empty path. I loved it.
Prior to my run I had a beet, carrot, cucumber, broccoli, and peach juice. After my run for dinner I had salmon, asparagus, salad (with an olive oil/chipotle/honey/mustard dressing), carrots, and potatoes. I feasted. I have to say — I feel magnificent!
Today I ran my longest West Side Highway run to date. I went from Battery Park to 40th street and back. I started off at my normal pace, but when I hit 20th street, I still felt good so I kept on going. I felt unstoppable. In total I did 7.14 miles in 1 hour and 15 minutes. I even did a tiny sprint toward the end. Needless to say, my legs are pretty beat at the moment. I’m not as sore as I thought I would be. It was intense, but not crazy. I probably could’ve gone an extra 10 blocks or so.
At any rate, I had a healthy dinner (2 salmon burgers) and re-loaded my body with lots of water. So I’m thinking of running outdoors again on Monday. This time I will do a short run. We’ll see how I’m feeling. I have the day off and it’s supposed to be 92 degrees. I love running in the heat.
It took me awhile, but I finally understand what he meant by that. You don’t need to spend an hour at the gym to get a solid workout. Take today for example. I was meeting my girlfriend for dinner after my workout, which meant I had 30 minutes to do my shoulders and biceps routine. So I did a circuit workout and boy was it intense. I went from front dumbbell raises to side dumbbell raises to biceps curls and back again. I was relentless and increased the weights whenever I could. I rested no more than 10 seconds in between sets. I was done in 25 minutes and I felt great. My shoulders truly felt (and still feel) sore.
So my point is — you don’t have to spend an hour or more working out to see results. Sometimes if you maintain excellent form, constantly switch sets (muscles), keep your heart rate up, and rest as little as possible — you get a better workout than you do had you spent an hour at the gym.
For the past month I’ve been trying to get a good post-workout meal after my training. I haven’t always been successful, but Mondays in particular I make it a point to snack on a pint of blueberries immediately after my cardio session. And you know what? It feels great! Here’s why I do it.
After every intense workout session, your body releases free radicals into your bloodstream. (They’re produced as your body undergoes stress. The more oxygen we use during a workout, the more free radicals we produce.) Free radicals aren’t good. They’re the reason you feel sore and stiff the day after a workout. In order to get rid of them, your body needs antioxidants. Antioxidants neutralize these free radicals, and as as result they significantly help your body recover after a strenuous workout. And what better way to get antioxidants into your system than with blueberries!
So overall, they’ve helped me recuperate faster and they’ve helped me lose weight believe it or not. So while it may not always be easy to have a full meal after a workout, I suggest trying a small pint of blueberries. Your body will thank you and you’ll feel great.
I didn’t get a chance to run outdoors this weekend because I had some things to do on Saturday, so instead I did a 30-minute intense cardio workout on the StairMaster. Of those 30 minutes, I sprinted for 12 minutes (2 minutes for every 5 minutes). At first it felt easy — a little too easy. But by the end I was beat. Still, it felt great and it made me realize that my cardio workouts have improved since I started running outdoors. The first half of my StairMaster workout was a breeze. I worked up a sweat and got my pulse up, but it was still easier than I expected.
On a different note, this weekend I overindulged a bit. I had a seafood mariscada Saturday and Sunday nights. Could be worst, but it was more than what I usually eat. Gonna snack on some blueberries tonight and tomorrow gotta hit the cardio hard. Should be a good workout week!!
I try really hard to be healthy, but the one place I keep failing — sleep. I never get enough of it! I got to bed at 2am and wake up at 7.45am. My goal is to average at least 7 hours a night. Yeah, right. That said, it’s time for bed.
I hit the treadmill today for 30 minutes. I ran at a varying incline (no more than 2) at a speed of 6.2 to 6.6. Considering I ran this weekend, today was just my speed run. It felt great. If I were running the NYC Marathon this November, I think I’d be on a good schedule. Not great, but good. I still haven’t done any long runs beyond 6 miles. I would like to hit a 10 miler if possible before the end of the summer. Maybe I can run up to 38th Street along the West Side Highway? That’d be pretty neat! Overall, I’m down to 247 lbs, I’m running twice a week, and I’m doing weights 3x a week. Can’t complain!