April 2008
27 posts
a whole new way to search →
this is incredible…i may never use google again!
Run: 33m 45s 4.38 miles 7.71 miles/hr
Wt. 215
Sports: Yard Work - 5h 00m
Sports: Yard Work - 3h 00m
no work out
Slugish and windy run. Feeling slow from being off so long and traveling so much…i gotta focus hard for the next two weeks until the race. Wt. 217Run: 25m 30s 3.10 miles 8.23 miles/hr
no work out
Warm up for weight training
Grab a set of DB’s and do each set back to back with no recovery. The shoulder shrugs are a combination lift at the end of each dead lift, the calf raises are a combination lift at the end of each squat. Each lift is done slowly and with a focus on proper technique. Wt. 217Run: 04m 0.50 miles
Interval between weight sets Run: 03m 30s 0.50 miles 7.00 miles/hr
rest day
good strong push…race pace baby…the training is heating up and feeling good! Wt. 212Run: 32m 35s 4.38 miles 7.44 miles/hr
Run: 1h 35m 11.20 miles 8.48 miles/hr
Good easy jog with Chad at lunch. Felt like we were going a lot slower than we were. Hamstrings were still a little tight from yesterdays work out. Wt. 214Run: 22m 08s 2.78 miles 7.96 miles/hrSports: Plyometrics - 10m
Speed work on treadmill with Bruce .5 WU @ 8:30’s
.25 WU @ 7:30
2 x 1 Mile Repeats @ 6:27 with 1/4 mile recovery at 9:00 pace Wt. 214Run: 22m 30s 3.00 miles 7.50 miles/hr
Run: 37m 30s 4.38 miles 8.56 miles/hr
Run: 51m 30s 6.00 miles 8.58 miles/hr
Warm Up Wt. 214Run: 08m 30s 1.00 miles
no work out
no work out
Strange Phrases
Why do busines people JUMP on airplanes; DROP voice mails; and SHOOT emails? Is it really that much different than getting on an airplane, leaving a voice mail, and sending an email?
Slugish and windy run. Feeling slow from being off so long and traveling so much…i gotta focus hard for the next two weeks until the race. Wt. 217Run: 25m 30s 3.10 miles 8.23 miles/hr
no work out
Interval between weight sets Run: 03m 30s 0.50 miles 7.00 miles/hr
good strong push…race pace baby…the training is heating up and feeling good! Wt. 212Run: 32m 35s 4.38 miles 7.44 miles/hr
Run: 1h 35m 11.20 miles 8.48 miles/hr
rest day
March 2008
30 posts
Warm up for weight training Wt. 217Run: 04m 0.50 miles
Wt. 214Run: 36m 4.38 miles 8.22 miles/hr
Wt. 214Run: 08m 1.00 miles 8.00 miles/hr
Speed work on treadmill
Ladder at 6:00 Minute Pace .25 Miles X 1:30
.50 Miles X 3:00
.75 Miles X 4:30 Wt. 215.5Run: 09m 1.50 miles 6.00 miles/hr
wasn’t able to work out due to being out of town
wasn’t able to work out due to being out of town
WU: 250 Swim
Main Set:
250 Swim
500 Swim
100 Kick
100 Pull
CD:
50 Swim Swim: 20m
New route from top of Lynwood. Ran with Chad…going down was fine but coming back up was mostly zone 4/5 and had to walk for about 200 feet. Good challenging/fairly steep hill. Wt. 213Sleep: 4Stress: 3Soreness: 2Fatigue: 2Workout: 3Hours slept: 10.00Run: 20m 2.22 miles 9.01 miles/hr
All the new stuff...
Hey sorry for all these workout posts…I just added the feed from my training blog and it went and dumped the past few weeks in all at once…it should just be once each time I work out though now. My theory is that I’ll be more diligent with my workouts if everyone can see when i’m working hard and when i’m slacking off :-)
Lifting with emphasis on legs:
Leg press, Lunges, etc. Wt. 214.75Run: 07m 30s 1.00 miles 7.50 miles/hr
Run: 25m 3.00 miles 8.33 miles/hr
Run: 24m 3.00 miles 8.00 miles/hr
Swim: 16m 800.00 yards 02m /100 yardsRun: 10m 1.00 miles 10.00 miles/hr
Run: 18m 2.00 miles 9.00 miles/hr
Run: 45m 5.00 miles 9.00 miles/hr
no w o
Run: 1h 33m 48s 10.01 miles 9.37 miles/hr
Run: 52m 30s 6.20 miles 8.47 miles/hr
Run: 35m 4.00 miles 8.75 miles/hr
Run: 1h 10m 6.50 miles 10.77 miles/hr