August 17, 2004

Monday's weightlifting

I only weightlifted on Monday following Sunday's fairly long run. I tried to do a decent amount of weight on each lift, more than I would if I lifted after running. It was a good workout.

3x12 bench press
3x12 seated rows
3x12 lat pull-downs
2x12 tricep push-downs
3x12 dumbell flys
3x12 shoulder shrugs
2x12 bicep curls
150 situps

This was my last weightlifting session here at the park. Now I'll probably take a couple weeks off before hitting the St. Paul Gym on campus.

Posted by vanr0033 at 3:11 PM

August 16, 2004

Sunday's run

My last long run here at the Badlands. I ran a little over 5 miles in 48 minutes. Hot and windy at 6 p.m.!

Posted by vanr0033 at 10:20 AM

Saturday's run

I ran approximately 3.7 miles in 31 minutes on Saturday. It was pretty hot out but not as bad as it could have been. After running, I lifted weights while listening to U2.

3x12 bench press
2x12 seated rows
3x12 lat pulldowns
2x12 tricep pushdowns
2x12 bicep curls
100 situps

Posted by vanr0033 at 10:19 AM

RIP - Linda Williams

Linda Williams, budget clerk for the Resource Management Division of Badlands National Park, died on Saturday at the age of 36. She lost her 18-month battle with non-Hodgkin's lymphoma. She is survived by her husband and two children. Everyone at Badlands will always remember her!

Posted by vanr0033 at 10:10 AM

August 13, 2004

Thursday's workout

Today's workout was hard but worthwhile. According to my training program, I was supposed to run 5-8 minutes of hills. Since the Badlands doesn't have any real hills (or any hills not covered in bikers), I hit the treadmill.

1.3 mile warmup
1 minute run at 8:34/mile pace and 2% incline
1 minute run at 8:34/mile pace and 6% incline
Repeat 6 times
1 mile cooldown

Total miles run - 4 miles

Strength training

3x12 bench press
2x12 seated rows
2x12 lat pulldowns
2x12 tricep pushdowns
2x12 shoulder shrugs
3x12 bicep curls
100 situps

Posted by vanr0033 at 4:06 PM

August 12, 2004

Wednesday's recovery run

I ran 4 miles in 34:00, which is 8:30/mile pace. The workout actually felt good, especially the last half mile. I can tell that my weightlifting is beginning to pay off. My upper body seems stronger and helped me maintain my pace over the last bit of the run. I was going to lift weights after running, but I decided to bail out and make pizza for L and I. Baking tiles and my mom's old mixer rock for making pizza dough!

Posted by vanr0033 at 8:35 AM

Tuesday's interval workout

Tuesday's interval workout was tough. I was supposed to run 2x800 meters, 2x400 meters, and 2x200 meters at 5k pace. Well, I tried to run the 800 meter intervals on the treadmill and failed miserably! It was so difficult to concentrate for 3 minutes and 15 seconds on the 'mill. Thus, I modified the workout and ran 4x400 meters, 2x200 meters, and finished with 2x400 meters.

1 mile warmup

400 meters - 1:37
400 meters - 1:37
400 meters - 1:37
400 meters - 1:37
200 meters - 0:49
200 meters - 0:49
400 meters - 1:37
400 meters - 1:37

1 mile cooldown

Total mileage (with jogs between intervals) - 5 miles

Posted by vanr0033 at 8:31 AM

August 10, 2004

Happy Birthday, Mom!

I just wanted to say Happy Birthday to my mom! See, you get your own blog entry today!

your son

Posted by vanr0033 at 4:37 PM

Sunday and Monday's workouts

See, I'm really not that diligent about updating this blog. Oh well, here's another entry recapping my two most recent workouts.

Sunday - another windy, windy day, which pushed me onto the treadmill

4 miles - approx. 35:00 minutes
150 sit-ups

I meant to do this run at 8:00/mile pace, but I just couldn't go that fast the entire time. My legs felt off the entire run.


1 mile warm-up followed by weight-lifting

2x12 bench press
3x12 seated rows
3x12 lat pull-downs
2x12 tricep pushdowns
2x12 dumbell flys
2x12 shoulder shrugs
3x12 bicep curls
150 sit-ups

1/2 mile cooldown jog

Posted by vanr0033 at 4:35 PM

August 8, 2004

Friday workout

My workout on Friday was nothing like it was supposed to be. Living on the South Dakota plains means wind, lots and lots and lots of wind. Also, lots of heat! I tried a hill workout at 3:30 p.m. in 20 mph wind and 90 degrees. That didn't last long. Then I headed indoors to the treadmill.

3.5 miles - no idea what the pace was

Posted by vanr0033 at 11:02 AM

August 5, 2004

short workout

I did a short workout last night because my legs were a bit dead from Tuesday's intervals. I also lifted weights for 30 minutes. Since I started lifting 5 weeks ago, I've felt much better at the end of runs. Hopefully, increasing my upper body strength will help my form at the end of races.

2 miles - ~17:00
1/2 mile cooldown jog

bench press - 2 x 12
seated rows - 2 x 12
lat pull-down - 3 x 12
triceps push down - 2 x 12
flys - 1 x 12 (had some neck pain doing these)
shoulder shrugs - 2 x 12
bicep curls - 2 x 12
sit-ups - 150

Posted by vanr0033 at 9:07 AM

August 4, 2004

first speedwork in a while

I haven't run intervals since I was in high school, and now I remember why I haven't done them in so long...they are very, very difficult!

1.5 mile warm-up (10 min/mile)

6 x 400 m (on a treadmill - excellent pacing, but hell on your stride), with a 200 meter jog between intervals


1 mile cooldown jog

Posted by vanr0033 at 8:12 AM

August 3, 2004

South Dakota forum call

I was on the radio today (not that anyone probably heard me)! I was listening to South Dakota Forum on NPR, and the show was addressing South Dakota Governor Rounds' 2010 Initiative. This initiative hopes to increase the amount of federal research dollars obtained by South Dakota universities. It also wants to implement more Ph.D. programs in the state. Daniel Farrington, System Vice President of Research for the Board of Regents and Royce Engstrom, Vice President for Academic Affairs at USD, were the guests.

I called in to express my concerns about this initiative. All they talked about were science and technology projects and the economic development they may provide for South Dakota. Science and tech make up only part of one's education - social science and humanities are also important. Unfortunately, I'm afraid they don't offer much economic development. The guests answered my question with the expected answer - we have to start somewhere and those proposals offered significant economic development. It will be interesting to see where this goes in future years.

Interestingly, another caller echoed my sentiments. He argued that the projects discussed by the guests were glorified job training, and the projects neglected real education, like the liberal arts.

Posted by vanr0033 at 4:34 PM

recent workouts

I'm trying to run faster in my workouts. My marathon training program helped me build a base, but the base was fairly slow (~10:00 minutes/mile). Needless to say, any speed that I had evaporated when grinding out lots of slower miles. Now I want to recover some of the speed with the hopes of breaking the 20:00 minute barrier in the 5K. I just signed up for the State Capitol 5K in St. Paul on October 2 - my goal is to break 20:00 that day.

July 30, 2004

3 miles - 21:45 - hot, hot, hot workout but I felt good the entire time

August 1, 2004
Lifted weights for 30 minutes.

August 2, 2004

3 miles - 27:00 - easy day in preparation for speedwork on Tuesday, August 3

Posted by vanr0033 at 4:21 PM