Act 6: Get Ready! Get Set! Go!
>Cardio-pulmonary: Base speed of 10.1-11.1 up from 10.0-10.5 kph w/ a comfortable HR of 149-160 down from 155-160bpm maintained at 30-50 minutes. Interval 13.0-13.5 kph HR comfortable for ONLY 2-3 min. I refuse to push it lol
***Goal is to maintain current base speed and its intervals; CONTROL DIET.
***Must reach some 149’ish lbs this month
***No injury. Running smarter now.
>Musculoskeletal: Supersets…Benefit vs Vanity
***Swimming as a recovery workout…250m breaststroke. Difficulty with freestyle at 100m
>Psychological: Control the temper. Laugh at the brewing anger.
>Diet: “On-demand strategy (strictly eating what you can burn and more). Fasting workout feels tiring already.
>Spiritual: Believer and Witness.
Work on HUMILITY. Dismiss “them dark thoughts.”
>Self-assessment: Tier 5 up from 4.1; Current weight: 154 lbs.
***Goal: Hit the ideal racing weight at 150 to 145.
Last Attempt Chronicles, Act 5: The Three Things: 1) Always Pray, 2) Read the Bible, 3) Praise God Everyday. LIVE IT! (LATE POST)
>Cardio-pulmonary: Base speed of 10.1-11.1 up from 10.0-10.5 kph w/ a comfortable HR of 149-160 down from 155-160bpm maintained at 30-50 minutes. Intervals at 11.5, 12.0, 12.5, and 13.0 kph up from 10-11.1 kph HR comfortable for ONLY 4-5 min
***Goal is to maintain current base speed and its intervals; CONTROL DIET.
***Must meet that interval goal by the end of this month.
>Musculoskeletal: Squats: 120-180 lbs, 5 sets of 15 Leg extension/curl: light weight 5 sets of 15 . Done 1-2x a week. Other muscle groups: developed for synergy to support running. ***Swimming as a relative “recovery workout.”
>Psychological: Renewed. Making it count.
>Diet: Trying out “on-demand strategy (strictly eating what you can burn and more) to work on previous successful diet.
>Spiritual: Believer and Witness.
>Career: Just hired!
>Self-assessment: Tier 4.1 up from 3.7; Only lost 2 lbs on 5th due to bad diet management.
***Goal: Hit the ideal racing weight at 150 to 145.
Last Attempt Chronicles, Act 4: Making It Count
>Cardio-pulmonary: Base speed of 10.0-10.5 up from 9.5-10.0 kph w/ a comfortable HR of 149-160 down from 155-160bpm maintained at 30-50 minutes. Intervals at 11.5, 12.0, 12.5, and 13.0 kph up from 10-11.1 kph HR comfortable for ONLY 2 min.
***Goal is to achieve a base speed of 10.5 kph (with cheats on 11.1, 11.5, 12.5) w/ HR of 160 or less maintained for 30-40 minutes covering 10 km with the least possible time & increase interval workout. Not much of change due to 2 week vacation and intense “spiritual cleansing.”
***Must meet that interval goal by the end of this month.
>Musculoskeletal: Squats: 120-180 lbs, 5 sets of 15 Leg extension/curl: light weight 5 sets of 15 . Done 1-2x a week. Other muscle groups: developed for synergy to support running. ***Swimming as a relative “recovery workout.”
>Psychological: Renewed. Making it count.
>Diet: Trying out “on-demand strategy (strictly eating what you can burn and more) to work on previous successful diet.
>Spiritual: Believer and Witness.
>Self-assessment: Tier 3.7up from 3.5; Only lost 2 lbs on 4th month in exchange of spiritual cleansing. 5th month will the transition to Tier 5.0 God willing.
***Goal: Hit the ideal racing weight and maintain it, and work on athletic potential. Maintain a good software to produce a good hardware.
Floor markings for your guidance 😊 (at The Gramercy Fitness Center)
How do you comfort her?
My grandma sat with me earlier this afternoon for 1.5 hours. Grand revelation levels. Then tears ran her cheeks at the mention of lolo… that’s when she excused herself and stood up like a lady not wanting to be seen vulnerable. I didn’t even know how to comfort her…
56 years of marriage…her life revolved around lolo who wouldn’t let her out of his sight. Always together. If lola manages to “escape,” lolo would ask his nurse to “text/call Lory.” Some dependency there.
How do you comfort a woman with Catholic faith (lolo was a Protestant and thus the children) who lost her husband after 56 years?
As I was thinking about it this afternoon it couldn’t have been only that her life revolved around lolo.
There must be something that prepared her for this or so I would like to believe because there is nothing I can offer to comfort her……as one considered by many her favorite.
The Benjamin Rivas Bringas family with our great grandparents, Pastor Pablo and lola Conching. #throwbackthursday (at Bangued Christian Hospital)
While waiting for today’s service (or mass), I approach our pastor and he gave me this book. I searched Jeremiah 33:3 and here’s what it said: Call to me and I will answer you, and will tell you great and hidden things that you have not known. (Jeremiah 33:3 ESV) (at Bangued Christian Hospital Chapel)
Last Attempt Chronicles, Act 3: Pray, Love, Run, Eat, and Understand
>Cardio-pulmonary:
Base speed of 9.5-10.0 up from 8.5-9.0 kph w/ a comfortable HR of 149-160 down from 155-160bpm maintained at 30-50 minutes. Intervals at 11.5, 12.0, 12.5, and 13.0 kph up from 10-11.1 kph HR comfortable for ONLY 2 min.
Current resting heart rate: 56 bpm
Current mileage on a good cardiovascular workout day: 11.5km on interval mode. 3.5 km and 8km.
8 km on continuous mode with base speed of 10 bpm
***Goal is to achieve a base speed of 10.5 kph w/ HR of 160 or less maintained for 30-40 minutes covering 10 km with the least possible time.
>Musculoskeletal:
Squats: 120-180 lbs, 5 sets of 15
Leg extension/curl: light weight 5 sets of 15
. Done 1-2x a week.
Other muscle groups: developed for synergy to support running.
>Psychological:
The lack of built in fan on the treadmills at Golds Glorietta is keeping me from increasing mileage. Overheating w/o good ventilation hence the need to taper training. I can’t wait for Gramercy Gym to open-new equipment! Lol! Also been eating like a pig. Must VALUE the IMPORTANCE of RECOVERY.
>Diet: FAIL. Must taper carbs until desired weight is achieved so moderate carbs to fuel running, moderate protein to maintain mass, low fat.
High calcium milk/egg for weight training days. High antioxidant doses (airborne).
>Self-assessment: Tier 3.5 up from 2.5; Only lost 3 lbs on 3rd month…haven’t been moderating carbs. 3rd month felt like a cheat day that I enjoyed. Looking forward to easing to 10km! I’m very close to achieving 40km weekly mileage fitness level!
Like a few more millimeters and I would already have a Bindi right?
Perspective: Tier 1-10 and Tri-athlete. This is the Tier 3 Machine. Current tier: 2.7.09 😄😊😘 (at Gold’s Gym)
