Wednesday, November 25, 2009

From Running on Sand to Running in Snow

So I am way used to running in the sand, but I am currently in the air (free wifi from Delta, woot woot) on my way from West Palm Beach to the Berkshires in Massachusetts, so it looks like I am going to get some running in the snow. Sounds like fun to me. 85 degrees and humid to 30 degrees and icy. Hoping to avoid injuries and anxious for those burning lungs and runny nose!

Monday, June 01, 2009

Tips for Running on the Beach - 4 Runs of 3 miles last week

Got in 4 nice runs ranging from 3 to 4 miles last week. Mostly running up and down Boynton Beach at the shoreline. Many stops to pick up sea glass. Total multitasking, combining my loves of running and sea glass collecting! I love running on the beach, although it cab actually be tougher than running on pavement, especially if you're running on the dry sand. But being able to jump in the water after you're finished with your run makes it worth your effort. Here are some tips for running on the beach:

Start on wet sand. If you're new to beach running, start out on wet, firm sand -- it's much easier to run on than the soft, dry sand. You can slowly add 2 or 3-minute intervals on the softer sand, with longer recoveries on the wet sand. As you get used to the dry sand, you can start running on it for longer stretches. Find those inbetween spots where the surface and sand consistencies change and its like running on different beaches

Stick to flat ground. Avoid running along a beach that's sloped because it can lead to injuries in your knees and ankles. My knees have been killing me if I end up running on the slopes

Ease into barefoot running. Barefoot running is a greatway to build up strength in your feet. But because we're used to wearing shoes all the time, our feet are not nearly as strong as they could be. If you start running barefoot on the beach too fast or too frequently, you could injure yourself. Begin with short runs -- just 15 minutes or so -- to build up some strength in your feet. And, of course, watch out for broken glass and shells (if you see broken sea glass, send it right to me.

Anyways, that's what I'm up to. Time to go run ON THE BEACH!

Thursday, May 21, 2009

Running in the Rain

Put in a couple of nice runs in the rain lately. Running in the rain here in Florida was the only way to run this week. I find it somewhat refreshing though and put in 3 runs totalling about 6 miles...7 minute pace average

Saturday, March 21, 2009

Loving the Beach Life - Running in Ocean Ridge, Florida

3 nice runs in 4 days mixed in with some bike riding. Once again I proclaim that I am back and a runner. Did a 6:30 mile the other day, ran 2.22 at 7:34 on Friday and then ran from Ocean Ridge (Briny Breeze) to Two Georges and back.....about 4 miles at a blistering pace this morning. I have enjoyed running along A1A in Ocean Ridge, and its refreshing to share it with the cyclists. My home is right near a stretch of a1a that is very popular with the road bikers. Also love running on old ocean drive with an unbelievable view of the perfectly blue waters of the Boynton Beach and Delray Beach shores. Loving it. Got caught in a terrential downpour running with Sarah today and it was a blast.

Thursday, January 29, 2009

Solid Workout

I was just slightly sore following a nice 2-1 soccer victory last night. Ok...way more than slightly. 12 minutes on the cross trainer (level 14 out of 20) got me warmed up. My mind forgot to tell my body that is 33 and not 23. As a result I put in a ton of effort and feel like I had a solid game. Hit the gym tonight for some shoulders (shoulder presses, front and lateral shoulder raises, shrugs). Worked in some abs. Then hit up some chest on the fly machine. Solid workout, but not as good as the previous few.

Tuesday, January 20, 2009

Circuit Again

Half mile on the treadmill (late night trip and time limits) and then an intense circuit workout. 20 stations....60 seconds of green lights, 15 of red. 10 stations and 10 step-boxes. Several legs, back, shoulders, arms machines. On the step boxes we alternated speed/footwork, lunges, squats, calves, etc. Ass kicking workout that had me about to puke. Lots in my head and it helped to push it out for a bit.

Thursday, January 15, 2009

Great Workout Today

I was ready for the gym from the moment I woke up today. Had to wait until 7:30. We did 14 minutes on the cross-trainer (1.55 miles).

Bench - 4 sets
15 x 135
10 x 145
6 x 155
7 x 145
My 6 months out of the gym and my almost 34 years of age is most apparent on the bench. It is so aggravating knowing that I used to warm up with 150 and max out at 22o. I bet I could put up my body weight once....and I woulden't risk too much on that. It's aggravating, yet motivating.

We moved on to military presses, supersetted with dual-axis pulldowns.

15 x 60 (behind head)
12 x 70 (behind head)
12 x 70 (to chest)

Pull Downs
12 x (100)
10 x (115)
10 x (100)

Next did two sets of tricep extensions laying on back
12 x 20 lb dumbbells
12 x 20 lb dumblells supersetted with narrow grip presses

Finished up with two sets of shrugs. 55 lb dumbells, moving up to 60.

Could barely drive home after. Had a smoothie with fruit and muscle milk and did up some chicken and peas. Time for a Natty light!

Wednesday, January 14, 2009

so it was soccer and not the gym

Ahh, Super Sarah had a nice clearance over someone's head and landed it right on my foot in stride. I took two dribbles and realized that the net was empty and was able to send what was really a long pass 50 yards into an empty net. Good workout and felt great to be back on the soccer field at Ward Park in Winter Park. Hopefully we can make it back to the championship and take it home this season.

Thursday, January 08, 2009

Do I smell a trend

Yeah, I worked out 4 days in a row.

40 minute workout.

3 sets
15 x 135
10 x 145
6 x 145

alternated with seated ros, 3 sets of 12 at 135

Then did shoulder's...front lifts 15 x 15's/20's supersets with biceps, 15x30 then work up and did them with 25's. Did another set with cables.

Then did a couple sets of lunges with 20's mixed with abs. Gym was crowded so I worked in triceps on the ropes.

Wednesday, January 07, 2009

Tough Circuit Workout

So after a 7am to 7pm day of work (round trip to south florida included), I rested up for an hour and then hit the gym. We did a 10 minute intense cross-training (late night trip and time limits) and decided to do a circuit workout. 20 stations....60 seconds of green lights, 15 of red. 10 stations and 10 step-boxes. Several legs, back, shoulders, arms machines. On the step boxes we alternated speed/footwork, lunges, squats, calves, etc. Definitely drained after a well-rounded workout!

Tuesday, January 06, 2009

Old Blog, New Life- More Workouts and Running

So Scott Roy is back. This blog is going to take on a bit of a new life as I chronicle my workouts, both at the gym and on the road, in an effort to drag my almost 34 year old body back into shape. Crohn's Disease be damned, I have worked out the past two nights and will not let that or anything else beat me.

A big part of that is having Sarah at my side, and I know that we will push each other to be the best we can be. Funny thing, our relationship so far. Maybe it's God's sense of humor or maybe we just both stepped out of our normal shells, but how can you take two fitness junkies....put them together and come up with a couple that has seen the inside of a gym less than 10 times in 6 months?? We are both strong-willed people and now that we have decided to get back to fun in fitness as opposed to fun in be lazy or wacthing a game at Gators....we will do it. While my LA Fitness membership has been charity to them, I rejoined Planet Fitness for $1 and 10 bucks a month.

Yesterday we started out with a quick cardio warm-up followed by squats, seated-rows alternating with push-ups and then step-ups alternating with abs. After a warmup I did (2x) 15 reps with 45 lb plates on each side and I think I was doing 105 on the rows up to 135. Stepups we each used 15 lb weights and did 15 reps with each legs with abs in between.

Our first day back was puntuated by some joker mistakenly adding his stuff to my unlocked locker and putting his lock on. We had to have them get the bolt cutters or else Sarah would have had me going through another hour of pain.

Today I ran 2 miles in 16 minutes while Sarah did 20 on the elliptical. We then did shoulder press (15 reps of 25, then 12 at 30 and 12 at 35). We alternated those with wide-grip pull-downs. 15x105, 15x120, 12x135). My stomach did cut the workout short as we followed this with just 3 sets on the bench. With much trepidation, knowing this would be the tell-tale sign of weakness, I loaded on the 45s and did 15 reps on the bench press. Followed this with 10 more at 135 and finally 5 at 155. Sad but true. Hey, it gives me an honest base point even if it is a bit frustrating. 

Getting back into lifting and working out after such a layoffwill be a challenge, but my life has been full of them lately and with my faith in God, self-respect desire to be the best I can be for Sarah; I will get it done.

So to summarize the workouts:
Day 1
Exercise Reps Weight
Squats 15,15,15 95,135,135
Rows 15,15,15 105,120,135
Push-Ups 15,15,15
Step-Ups 15,15,15 30,30,30

Day 2
Cardio: 2 miles in 18 minutes
Exercise Reps Weight
Shoulder Press 15,12,12 25s,30s,35s
alternated with
Wide Grip Pull Downs 15,15,12 105,120,135
Bench Press 15,12,5 135,135,155

Current Weight - A Grotesque 184