domingo rogers » Running http://www.domingorogers.com Capturing Life in the Fullest Mon, 29 Mar 2010 13:27:17 +0000 http://wordpress.org/?v=2.8.2 en hourly 1 Day 2 and 3 – 100DTD Challenge (Physical) http://www.domingorogers.com/2009/09/15/day-2-and-3-100dtd-challenge-physical/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.domingorogers.com/2009/09/15/day-2-and-3-100dtd-challenge-physical/#comments Wed, 16 Sep 2009 03:56:44 +0000 Domingo http://www.domingorogers.com/?p=278 Day 2 and 3 – 100DTD Challenge (Physical) is a post from: domingo rogers

]]> Day 2  Walked/Ran with Kelly.  She improved her time by 1 second.  I did 6 sets of push-ups (20,12,7) in regular and wide positions.  Also did 100 crunches.

Day 3

  • Leg raises 6 inches off the floor (3 sets – one minute each)
  • 5 sets of frog stand for 30 or more seconds
  • Standing Dumb-bell curls: 3 sets of 15 @20lbs
  • Pull-ups:  3 sets of 5 (parallel, wide, close)

Day 2 and 3 – 100DTD Challenge (Physical) is a post from: domingo rogers

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]]> http://www.domingorogers.com/2009/09/15/day-2-and-3-100dtd-challenge-physical/feed/ 2 5K Race Times – Day 3 of 100DTD Challenge (Physical) http://www.domingorogers.com/2009/08/21/5k-race-times-day-3-of-100dtd-challenge-physical/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.domingorogers.com/2009/08/21/5k-race-times-day-3-of-100dtd-challenge-physical/#comments Fri, 21 Aug 2009 04:13:50 +0000 Domingo http://www.domingorogers.com/?p=209 5K Race Times – Day 3 of 100DTD Challenge (Physical) is a post from: domingo rogers

]]> Tonight I decided to set out and “officially” record my 5K time as a benchmark for me to improve upon.  My route is right in my neighborhood and is according to Google Maps just over 3.1 miles.

My time was 27:04  Compared to when I last timed myself at 17:26 I have a lot of ground to make up, but compared to what I am seeing on some of the races I am looking at running in 27:04 is a respectable benchmark that will only improve as I train over these next 90+ days.  My source for this information comes from the following three sites:

Bib FName LName City State Div Age Sex ChipTime ClockTime Overall SexPl DivPl AgeGrade
1520 Adam Beers Traverse City MI M 30-34 30 M 26:57 29:06 637 421 33 47.9%
1890 Tim Dehr Ann Arbor MI M 30-34 30 M 31:05 32:02 1058 572 49 41.6%
2186 Curtis Hansen Traverse City MI M 30-34 30 M 23:34 24:04 328 252 18 54.8%
931 Philip Jones La Plata MD M 30-34 30 M 20:55 21:27 147 122 6 61.8%
1760 Matt Myers Traverse City MI M 30-34 30 M 20:52 20:59 141 117 5 61.9%
1223 Bob Robke Dexter MI M 30-34 30 M 35:21 37:40 1417 684 57 36.5%
1960 Adam Scripps Traverse City MI M 30-34 30 M 26:24 27:07 578 392 32 48.9%
2213 Josh Standfest Traverse City MI M 30-34 30 M 26:13 27:03 551 379 30 49.3%
1604 Darryl Thompson Stratford ON M 30-34 30 M 25:32 28:11 488 353 25 50.6%
Bib FName LName City State Div Age Sex ChipTime ClockTime Overall SexPl DivPl AgeGrade
2241 Aaron Andres Spring Lake MI M 30-34 31 M 20:07 20:17 100 89 2 64.4%
1698 Aylwyn Bromhead Houston TX M 30-34 31 M 28:45 31:05 827 498 44 45%
2084 Brian Burch Holland MI M 30-34 31 M 27:35 28:32 703 444 36 46.9%
1998 Matt Classens Traverse City MI M 30-34 31 M 28:46 31:01 829 499 45 45%
698 Joshua Delamater Howard City MI M 30-34 31 M 22:35 23:20 264 206 13 57.3%
874 Daniel Heitzmann Ypsilanti MI M 30-34 31 M 23:30 24:30 322 248 17 55.1%
1132 Corey Northrop Weidman MI M 30-34 31 M 21:01 21:38 150 125 7 61.6%
2392 Jason Owens Rockford MI M 30-34 31 M 31:51 34:53 1151 604 51 40.7%
1954 Jason Plowman Empire MI M 30-34 31 M 26:12 26:47 549 378 29 49.4%
2162 Chris Street Traverse City MI M 30-34 31 M 27:07 28:58 655 427 34 47.8%
2329 John Vandeguchte Belmont MI M 30-34 31 M 25:12 26:19 445 323 23 51.4%
2389 Shane Vandekerkhof Traverse City MI M 30-34 31 M 23:20 24:10 315 242 16 55.5%
1419 Max Warner Maple City MI M 30-34 31 M 19:27 19:34 80 75 1 66.6%

After running I spent a good 15-20 minutes in static stretches as I know I needed it.

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

Food:  Breakfast was 1 bowl of Golden Grahams with a glass of V8 fruit juice.  A cup of coffee in the morning at work.  Lunch was a Claim Jumper frozen meal of chicken alfredo with water.  I had a snack of jalapeno chips at work and more water.  Dinner was chicken chow mien, with crunchy noodles and I also had a large bowl of Japanese rice seasoned with regular soy sauce (not low sodium) and Japanese rice seasoning.  Oh, and I’m hungry again!

Rating of my day (5 star scale):  3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great 5k run!

Something to improve upon:  Getting more limber

Oh and in closing here are the images of what I am striving to improve upon:

Domingo08202009a

Domingo08202009

5K Race Times – Day 3 of 100DTD Challenge (Physical) is a post from: domingo rogers

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