"Bringing the Heat"
Row 5K (RPE 8) (am)
19.45.8; 1.58.5 (25)
Bike 2 hours (pm)
Notes: Summer has finally arrived on Cape Cod. Positioned my rowing machine right under the sun for today's workout and the heat definitely makes things more difficult. However, I had my "A" game today and put out a great effort. True negative splits on each 1K down from 1.59.4 to 1.58.1. Good warm-up and cool-down today. For reference, my 5K PR is 19.36.9 (1.57.6 pace) back in January 2013.
Mary Catherine went on an awesome bike ride along the Old Colony Rail Trail all the way out and around the Chatham Light House. Lots of hills in Chatham. Contemplated wearing my heart rate monitor just to see some data. Wife made clear that this was a "fun" family outing and not a "workout." I left the monitor at home.
Sunday, June 8, 2014
Saturday, June 7, 2014
"Jacked Up"
Run 3 x 2.5 miles (rest 5 minutes between intervals)
1. 16.42
2. 15.31
3. 15.02
Notes: Goal for today's workout was to stay moderate on the first loop, aggressive on the second loop, and all-out on the third loop. First loop was average heart rate of 158 (high of 173). Recovered pretty well afterwards and was down to 110 before beginning the second loop. Second loop was average heart rate of 171 (high of 179). This was my usual effort level for hard runs. Struggled to recover afterwards, however, and only came down to 130 before beginning the third loop. Third loop was average heart rate of 176 (high of 184). This was the hardest I've run since beginning this training. I forced myself to keep pushing through some pain and heavy breathing. Now, according the trail map, this is a 2.5-mile loop. That would have me at a ~6-minute/mile pace on the final loop. That's probably not accurate, but I'm not sure how much it's off. I can say for sure that I was running very fast.
Run 3 x 2.5 miles (rest 5 minutes between intervals)
1. 16.42
2. 15.31
3. 15.02
Notes: Goal for today's workout was to stay moderate on the first loop, aggressive on the second loop, and all-out on the third loop. First loop was average heart rate of 158 (high of 173). Recovered pretty well afterwards and was down to 110 before beginning the second loop. Second loop was average heart rate of 171 (high of 179). This was my usual effort level for hard runs. Struggled to recover afterwards, however, and only came down to 130 before beginning the third loop. Third loop was average heart rate of 176 (high of 184). This was the hardest I've run since beginning this training. I forced myself to keep pushing through some pain and heavy breathing. Now, according the trail map, this is a 2.5-mile loop. That would have me at a ~6-minute/mile pace on the final loop. That's probably not accurate, but I'm not sure how much it's off. I can say for sure that I was running very fast.
Friday, June 6, 2014
"Puppy Pacing"
Hike 60 minutes (20# vest)
Notes: Lovely morning walk with Sayde. Maintained an average heart rate of 104 with a high of 121. Heart rate stayed pretty low when I was leading the walk. However, we went much faster once I dropped the lease and allowed Sayde to lead.
Hike 60 minutes (20# vest)
Notes: Lovely morning walk with Sayde. Maintained an average heart rate of 104 with a high of 121. Heart rate stayed pretty low when I was leading the walk. However, we went much faster once I dropped the lease and allowed Sayde to lead.
Wednesday, June 4, 2014
"Quantifiable Improvement"
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.53.6 (26)
2. 1.53.9 (26)
3. 1.53.9 (26)
4. 1.53.9 (26)
5. 1.53.1 (27)
6. 1.52.2 (27)
7. 1.52.0 (27)
8. 1.52.8 (27)
Notes: Combined time for all intervals was 15.05.4. Goal was sub 1.54 pace for entire workout and I accomplished that with a 1.53.1 (26) average. This is noticeable improvement over April 20th. Combined time on that date was 15.19.2 with a 1.54.9 average pace.
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.53.6 (26)
2. 1.53.9 (26)
3. 1.53.9 (26)
4. 1.53.9 (26)
5. 1.53.1 (27)
6. 1.52.2 (27)
7. 1.52.0 (27)
8. 1.52.8 (27)
Notes: Combined time for all intervals was 15.05.4. Goal was sub 1.54 pace for entire workout and I accomplished that with a 1.53.1 (26) average. This is noticeable improvement over April 20th. Combined time on that date was 15.19.2 with a 1.54.9 average pace.
Tuesday, June 3, 2014
Tuesday, June 3, 2014
"All Cylinders"
Run 4.04 miles (<180)
30.27
Notes: Great speed today with 7.32/mile pace. Heart rate also stayed very controlled. Felt as though I was cranking pretty good, yet my heart rate stayed mostly in he high-160s. Maintained an average heart rate of 167 with a high of 176. Went faster than my May 8th run and also kept lower heart rates, both average and high. Feeling very good right now. Starting to formulate a few goals to achieve by July 4th. First, I want to have built up to a 10-mile long, slow run. Second, I want to be able to do this 4.04-mile run in under 28 minutes. We'll see how it goes . . .
Run 4.04 miles (<180)
30.27
Notes: Great speed today with 7.32/mile pace. Heart rate also stayed very controlled. Felt as though I was cranking pretty good, yet my heart rate stayed mostly in he high-160s. Maintained an average heart rate of 167 with a high of 176. Went faster than my May 8th run and also kept lower heart rates, both average and high. Feeling very good right now. Starting to formulate a few goals to achieve by July 4th. First, I want to have built up to a 10-mile long, slow run. Second, I want to be able to do this 4.04-mile run in under 28 minutes. We'll see how it goes . . .
Monday, June 2, 2014
"Legs & Lungs"
Airdyne 45 minutes (<150)
Notes: Great blend this morning of leg power and conditioning. Hammered away but my heart rate stayed very controlled. Maintained average heart rate of 129 with a high of 150. Starting to round into shape a bit.
Airdyne 45 minutes (<150)
Notes: Great blend this morning of leg power and conditioning. Hammered away but my heart rate stayed very controlled. Maintained average heart rate of 129 with a high of 150. Starting to round into shape a bit.
Sunday, June 1, 2014
Sunday, June 1, 2014
"Vitamin D"
Row 10K (RPE 8) (am)
42.44.8; 2.08.2 (23)
Dennis Highlands (pm)
82
Notes: Monster effort on the rower. Amazing energy today following a great night's sleep. Did this is the driveway right under the sun. Strength, endurance, and Vitamin D, all in one sitting.
Played some really good golf today. Had a stretch of 9 straight pars from Holes 7-15. Bogied the first 4 holes and then took a triple on Hole 6. Pulled the living daylights out a 6-iron on Hole 16 that went out-of-bounds. 4-putted the 18th green for an eventful 82. This could've been a mid-70s round with a little tightening up. Not a very tough course, though. Very enjoyable afternoon.
Row 10K (RPE 8) (am)
42.44.8; 2.08.2 (23)
Dennis Highlands (pm)
82
Notes: Monster effort on the rower. Amazing energy today following a great night's sleep. Did this is the driveway right under the sun. Strength, endurance, and Vitamin D, all in one sitting.
Played some really good golf today. Had a stretch of 9 straight pars from Holes 7-15. Bogied the first 4 holes and then took a triple on Hole 6. Pulled the living daylights out a 6-iron on Hole 16 that went out-of-bounds. 4-putted the 18th green for an eventful 82. This could've been a mid-70s round with a little tightening up. Not a very tough course, though. Very enjoyable afternoon.
Saturday, May 31, 2014
"He's Going the Distance"
Run 7.64 miles (<165)
1.07.37
Notes: Have finally built up the ability to handle 7 miles, the distance of the Falmouth Road Race. This was the longest run of my life, both distance and time-wise. Average pace was 8.51/mile. Maintained average heart rate of 161 with a high of 169. Really struggled to control heart rate today. What felt like it should've been 155-160 turned out to be 164-166. Goal is to lengthen out to 10 miles and then work on increasing speed within heart rate cap.
Run 7.64 miles (<165)
1.07.37
Notes: Have finally built up the ability to handle 7 miles, the distance of the Falmouth Road Race. This was the longest run of my life, both distance and time-wise. Average pace was 8.51/mile. Maintained average heart rate of 161 with a high of 169. Really struggled to control heart rate today. What felt like it should've been 155-160 turned out to be 164-166. Goal is to lengthen out to 10 miles and then work on increasing speed within heart rate cap.
Friday, May 30, 2014
"User's Choice"
Airdyne 45 minutes (<150)
Notes: Woke up this morning with the plan of doing whichever type of exercise I felt like doing. For whatever reason, I woke up really wanting to zone out on the Airdyne. So, I did, and it was great. Maintained average heart rate of 132 with a high of 154. Feeling good about my training.
Airdyne 45 minutes (<150)
Notes: Woke up this morning with the plan of doing whichever type of exercise I felt like doing. For whatever reason, I woke up really wanting to zone out on the Airdyne. So, I did, and it was great. Maintained average heart rate of 132 with a high of 154. Feeling good about my training.
Thursday, May 29, 2014
Thursday, May 29, 2014
"Down the Ladder"
Row 1,600 meters (rest 2 minutes)
6.07.0; 1.54.6 (25)
Row 1,200 meters (rest 2 minutes)
4.34.3; 1.54.2 (25)
Row 800 meters (rest 2 minutes)
3.01.5; 1.53.4 (26)
Row 400 meters
1.29.5; 1.51.8 (27)
Notes: Cool little workout with a slightly different stimulus. The rest stays the same, but the interval length shortens. My goal was to increase my pace on each interval. Interestingly, I did this workout back in December of 2012 and totally bombed out. I held a 1.52.0 pace on the 1,600 and a 1.51.2 pace on the 1,200. However, I completely tanked and dropped to a 2.01.5 pace on the 800 and a 2.00.1 pace on the 400. Much better this time around.
Row 1,600 meters (rest 2 minutes)
6.07.0; 1.54.6 (25)
Row 1,200 meters (rest 2 minutes)
4.34.3; 1.54.2 (25)
Row 800 meters (rest 2 minutes)
3.01.5; 1.53.4 (26)
Row 400 meters
1.29.5; 1.51.8 (27)
Notes: Cool little workout with a slightly different stimulus. The rest stays the same, but the interval length shortens. My goal was to increase my pace on each interval. Interestingly, I did this workout back in December of 2012 and totally bombed out. I held a 1.52.0 pace on the 1,600 and a 1.51.2 pace on the 1,200. However, I completely tanked and dropped to a 2.01.5 pace on the 800 and a 2.00.1 pace on the 400. Much better this time around.
Wednesday, May 28, 2014
"Up-Hill Battle"
10 x 30-second hill sprints (rest 30 seconds; jog down hill; rest 60 seconds)
Notes: Most of my running trails are relatively flat, so I wanted to incorporate some hill sprints to acclimate to more inclines. This was a wonderful workout, although I went out a little too hot. Ideally, I aim to really hit my stride in rounds 4-6. Here, I hit my stride in round 2 and began to slow by round 4. Used the jog down the hill to control recovery. Slowed down quite a bit toward the end to allow my legs to regenerate before the next sprint.
10 x 30-second hill sprints (rest 30 seconds; jog down hill; rest 60 seconds)
Notes: Most of my running trails are relatively flat, so I wanted to incorporate some hill sprints to acclimate to more inclines. This was a wonderful workout, although I went out a little too hot. Ideally, I aim to really hit my stride in rounds 4-6. Here, I hit my stride in round 2 and began to slow by round 4. Used the jog down the hill to control recovery. Slowed down quite a bit toward the end to allow my legs to regenerate before the next sprint.
Tuesday, May 27, 2014
Tuesday, May 27, 2014
"Gearing Up (Again)"
Airdyne 45 minutes (<150)
Notes: Felt great coming off a rest day. Heart rate stayed very low for the first half of the piece. Maintained an average heart rate of 128 with a high of 152. Planning to gear up for the Provincetown 10K this Sunday. However, my motivation is lacking a bit after not getting into the Falmouth Road Race. We'll see how I feel by the end of this week.
Airdyne 45 minutes (<150)
Notes: Felt great coming off a rest day. Heart rate stayed very low for the first half of the piece. Maintained an average heart rate of 128 with a high of 152. Planning to gear up for the Provincetown 10K this Sunday. However, my motivation is lacking a bit after not getting into the Falmouth Road Race. We'll see how I feel by the end of this week.
Sunday, May 25, 2014
"Good Mix"
Row 5K (RPE 8) (am)
19.55.2; 1.59.5 (24)
Hyannisport Club (pm)
93
Notes: No juice during the first 2K or so. Found it very difficult to maintain a sub-2.00 pace. Settled in a bit, but it was still a tough piece.
Beautiful afternoon out on the course. Hadn't played golf in a couple of years. Felt surprisingly good with my swing and short-game. Played a stretch of holes from 8 through 14 where I was only +2. Finished awful with a triple, double, bogie, and a triple. A little bit tighter of a round and I'm right back in the mid-to-high 80s. Felt loose after rowing in the morning. Rowing is a good compliment to golfing.
Row 5K (RPE 8) (am)
19.55.2; 1.59.5 (24)
Hyannisport Club (pm)
93
Notes: No juice during the first 2K or so. Found it very difficult to maintain a sub-2.00 pace. Settled in a bit, but it was still a tough piece.
Beautiful afternoon out on the course. Hadn't played golf in a couple of years. Felt surprisingly good with my swing and short-game. Played a stretch of holes from 8 through 14 where I was only +2. Finished awful with a triple, double, bogie, and a triple. A little bit tighter of a round and I'm right back in the mid-to-high 80s. Felt loose after rowing in the morning. Rowing is a good compliment to golfing.
Saturday, May 24, 2014
"Running on Fumes"
Run 4.04 miles (<180)
31.22
Notes: Woke up at 4 in the morning to take Mary Catherine to the airport. I felt exhausted during this run. It felt as though my legs were moving but my eyes were closed. Maintained average heart rate of 169 with a high of 176. Contrast this with May 8th when I ran the same route in 30.38 with basically the same level of effort. Gotta get your sleep . . .
Run 4.04 miles (<180)
31.22
Notes: Woke up at 4 in the morning to take Mary Catherine to the airport. I felt exhausted during this run. It felt as though my legs were moving but my eyes were closed. Maintained average heart rate of 169 with a high of 176. Contrast this with May 8th when I ran the same route in 30.38 with basically the same level of effort. Gotta get your sleep . . .
Friday, May 23, 2014
Thursday, May 22, 2014
"The Difference a Day Makes"
Row 1K (RPE 5)
3.58.8; 1.59.4 (24)
Row 2K (RPE 7)
7.37.7; 1.54.4 (26)
Row 2K (RPE 8)
7.33.5; 1.53.3 (26)
Notes: So glad I decided to take yesterday off. Came back this morning with great energy both mentally and physically. Really attacked this workout, particularly the second 2K. I consider RPE 8 to be sustaining a very tough pace throughout and without a complete emptying of the tank at the finish. RPE 9 would be sustaining a competition-like pace throughout and without a complete emptying the tank at the finish. RPE 9+ involves emptying the tank -- it's basically the fastest you can go in a non-competition setting. RPE 10 is reserved for competition. My 2K PR is 7.19.1 from back in October. Rowing 2Ks at this slightly backed off pace is an absolutely amazing workout.
Row 1K (RPE 5)
3.58.8; 1.59.4 (24)
Row 2K (RPE 7)
7.37.7; 1.54.4 (26)
Row 2K (RPE 8)
7.33.5; 1.53.3 (26)
Notes: So glad I decided to take yesterday off. Came back this morning with great energy both mentally and physically. Really attacked this workout, particularly the second 2K. I consider RPE 8 to be sustaining a very tough pace throughout and without a complete emptying of the tank at the finish. RPE 9 would be sustaining a competition-like pace throughout and without a complete emptying the tank at the finish. RPE 9+ involves emptying the tank -- it's basically the fastest you can go in a non-competition setting. RPE 10 is reserved for competition. My 2K PR is 7.19.1 from back in October. Rowing 2Ks at this slightly backed off pace is an absolutely amazing workout.
Tuesday, May 20, 2014
Tuesday, May 20, 2014
"Sluggish"
Run 6.4 miles (<165)
56.39
Notes: Felt a bit "hung-over" from Sunday's race. Could tell right from the get-go that I didn't have much this morning mentally or physically. No real warm-up either. Maintained an average heart rate of 157 with a high of 166. May consider a rest day tomorrow.
Run 6.4 miles (<165)
56.39
Notes: Felt a bit "hung-over" from Sunday's race. Could tell right from the get-go that I didn't have much this morning mentally or physically. No real warm-up either. Maintained an average heart rate of 157 with a high of 166. May consider a rest day tomorrow.
Monday, May 19, 2014
Monday, May 19, 2014
"Flush"
Airdyne 45 minutes (<150)
Notes: Good to flush out the legs a bit from yesterday's race. Felt really strong today and really hammered away in the second half of the piece. Maintained an average heart rate of 133 with a high of 152. Back on the road tomorrow for some longer, slower distance work.
Airdyne 45 minutes (<150)
Notes: Good to flush out the legs a bit from yesterday's race. Felt really strong today and really hammered away in the second half of the piece. Maintained an average heart rate of 133 with a high of 152. Back on the road tomorrow for some longer, slower distance work.
Sunday, May 18, 2014
Sunday, May 18, 2014
"Osterville Piggy Trot"
Run 3.7 miles (<180)
27.15
Notes: Absolutely perfect conditions for this event. Low-60s, not a cloud in the sky, and zero humidity. Decided to use this event as a training piece as opposed to a pure "race." It was pretty simple: run as fast as you want so long as your heart rate stays below 180. This worked really well. Maintained an average heart rate of 175 with a high of 180. It was really nice to run at this pace (~7.33/mile). I felt powerful yet in control. It's a great racing pace because it leaves you with options. You can just cruise along steady or kicked it up a gear when needed. I felt as though I had a ton of juice left at the end if I needed to unload on the last mile. I plan to employ the same approach at the Provincetown 10K in two weeks, but will open things up on the last mile and go for broke since it's a qualifier. Had a ton of fun today and really enjoyed the experience.
Run 3.7 miles (<180)
27.15
Notes: Absolutely perfect conditions for this event. Low-60s, not a cloud in the sky, and zero humidity. Decided to use this event as a training piece as opposed to a pure "race." It was pretty simple: run as fast as you want so long as your heart rate stays below 180. This worked really well. Maintained an average heart rate of 175 with a high of 180. It was really nice to run at this pace (~7.33/mile). I felt powerful yet in control. It's a great racing pace because it leaves you with options. You can just cruise along steady or kicked it up a gear when needed. I felt as though I had a ton of juice left at the end if I needed to unload on the last mile. I plan to employ the same approach at the Provincetown 10K in two weeks, but will open things up on the last mile and go for broke since it's a qualifier. Had a ton of fun today and really enjoyed the experience.
Saturday, May 17, 2014
"Rainy-Day Rowing"
Row 10K (RPE 8)
43.01.0; 2.09.0 (23)
Notes: Felt like a true RPE 8 today. Tough, but never had to dig deep. Negative splits on each 2K down from 2.09.7 to 2.08.6 by the end. First time ever rowing a 10K with any type of intensity. Opened the garage door and rowed while staring out into the rain. Awesome workout.
Row 10K (RPE 8)
43.01.0; 2.09.0 (23)
Notes: Felt like a true RPE 8 today. Tough, but never had to dig deep. Negative splits on each 2K down from 2.09.7 to 2.08.6 by the end. First time ever rowing a 10K with any type of intensity. Opened the garage door and rowed while staring out into the rain. Awesome workout.
Thursday, May 15, 2014
Thursday, May 15, 2014
"Bonus"
Hike 90 minutes with Sayde (20# vest)
Notes: Got home from work earlier than expected today, so Sayde and I went for a hike. Maintained an average heart rate of 103 with a high of 136. Much of this hike was along the bike path, so it was pretty flat. Heart rate stayed very low during these portions compared to when we hit the trails.
Hike 90 minutes with Sayde (20# vest)
Notes: Got home from work earlier than expected today, so Sayde and I went for a hike. Maintained an average heart rate of 103 with a high of 136. Much of this hike was along the bike path, so it was pretty flat. Heart rate stayed very low during these portions compared to when we hit the trails.
Wednesday, May 14, 2014
"Cement Mixer"
Run 6 x 400 meters (rest 90 seconds between intervals)
1. 1.22
2. 1.23
3. 1.23
4. 1.21
5. 1.27
6. 1.26
Notes: Nice evening at the BHS track. Felt strong through the 4th interval, but simply couldn't recover for the last two intervals. Wind was there, but the legs stopped turning over. Felt like I was stuck in cement at the end. These tough intervals are a great compliment to the longer, slower stuff. I'd do even more speed stuff if I were training for a 5K. But 7 miles is really long and requires more pure endurance training.
Run 6 x 400 meters (rest 90 seconds between intervals)
1. 1.22
2. 1.23
3. 1.23
4. 1.21
5. 1.27
6. 1.26
Notes: Nice evening at the BHS track. Felt strong through the 4th interval, but simply couldn't recover for the last two intervals. Wind was there, but the legs stopped turning over. Felt like I was stuck in cement at the end. These tough intervals are a great compliment to the longer, slower stuff. I'd do even more speed stuff if I were training for a 5K. But 7 miles is really long and requires more pure endurance training.
Tuesday, May 13, 2014
Tuesday, May 13, 2014
"Mind-Fuck"
Row 5K (RPE 8)
19.53.1
Notes: Man, the first half of this workout was brutal. I kept thinking to myself: "how am I going to hold this pace?" These 5Ks sure can be difficult in that way because you hold a steady, but difficult, pace for the entire 20 or so minutes. It sure is a great workout, however, if you can make it through. Fortunately, I started to feel much better in the second half of the workout. Noticeable negative splits. Overall pace was 1.59.3/500 meters. Dropped to 1.58.9 and 1.58.5 for the final 1Ks. Looking to hit the track tomorrow after work to run some intervals.
Row 5K (RPE 8)
19.53.1
Notes: Man, the first half of this workout was brutal. I kept thinking to myself: "how am I going to hold this pace?" These 5Ks sure can be difficult in that way because you hold a steady, but difficult, pace for the entire 20 or so minutes. It sure is a great workout, however, if you can make it through. Fortunately, I started to feel much better in the second half of the workout. Noticeable negative splits. Overall pace was 1.59.3/500 meters. Dropped to 1.58.9 and 1.58.5 for the final 1Ks. Looking to hit the track tomorrow after work to run some intervals.
Monday, May 12, 2014
Monday, May 12, 2014
"Gearing Up"
Airdyne 45 minutes (<150)
Notes: So, it looks like we're running 3.7-mile road race this Sunday in Osterville. That's cool -- it should be a neat opportunity to open things up a bit and see what I can do. Today's workout was a good one. Went out easy for the first 15 minutes, settled in during the middle 15 minutes, and then hammered away a bit during the final 15 minutes. Maintained an average heart rate of 131 with a high of 153. Probably some rowing tomorrow.
Airdyne 45 minutes (<150)
Notes: So, it looks like we're running 3.7-mile road race this Sunday in Osterville. That's cool -- it should be a neat opportunity to open things up a bit and see what I can do. Today's workout was a good one. Went out easy for the first 15 minutes, settled in during the middle 15 minutes, and then hammered away a bit during the final 15 minutes. Maintained an average heart rate of 131 with a high of 153. Probably some rowing tomorrow.
Sunday, May 11, 2014
Sunday, May 11, 2014
"Baked"
Run 6.4 miles (<165)
56.14
Notes: This was actually the longest run I've ever done. It felt tough today even though I was running at an easy pace. I really struggled to keep my heart rate under the cap. Maintained an average heart rate of 159 with a high of 167. Ended up with an 8.47 minute/mile pace. The biggest difference today was the fact that it was warmer and the sun was glaring down on me for most of the run. Perhaps the body just needs some time to acclimate to the warmer weather.
Run 6.4 miles (<165)
56.14
Notes: This was actually the longest run I've ever done. It felt tough today even though I was running at an easy pace. I really struggled to keep my heart rate under the cap. Maintained an average heart rate of 159 with a high of 167. Ended up with an 8.47 minute/mile pace. The biggest difference today was the fact that it was warmer and the sun was glaring down on me for most of the run. Perhaps the body just needs some time to acclimate to the warmer weather.
Saturday, May 10, 2014
Saturday, May 10, 2014
"Detox"
Hike 7.5 miles with Sayde (20# vest) (am)
Bike 90 minutes (pm)
Notes: A few too many beers at Sam Diego's last night earned me some low-level aerobic work today. Sayde and I finished the hike in just over 94 minutes. I maintained an average heart rate of 118 with a high of 168. The 168 was a bit of a fluke, though, because we sprinted up a hill to avoid another dog that was loose on the trails with no owner in sight. After a few hours on Saturday chores, Mary Catherine and I took to the Old Colony Rail Trail for a relaxing ride. We rode all the way to the Chatham baseball field and back. It was very nice.
Hike 7.5 miles with Sayde (20# vest) (am)
Bike 90 minutes (pm)
Notes: A few too many beers at Sam Diego's last night earned me some low-level aerobic work today. Sayde and I finished the hike in just over 94 minutes. I maintained an average heart rate of 118 with a high of 168. The 168 was a bit of a fluke, though, because we sprinted up a hill to avoid another dog that was loose on the trails with no owner in sight. After a few hours on Saturday chores, Mary Catherine and I took to the Old Colony Rail Trail for a relaxing ride. We rode all the way to the Chatham baseball field and back. It was very nice.
Thursday, May 8, 2014
Thursday, May 8, 2014
"Pushing the Pace"
Run 4.04 miles (<180)
30.38
Notes: Really got after it this morning. Good warm-up of some Airdyne, mobility, and a few 400s. Pushed hard throughout this run and was in a great place mentally to do so. Actually gave myself two options depending on how I felt upon waking: this run or a 60-minute hike. Glad I chose this run as I was able to run at a 7.35/mile pace today. Maintained an average heart rate of 169 with a high of 178. Rest day tomorrow before picking things back up on the weekend.
Run 4.04 miles (<180)
30.38
Notes: Really got after it this morning. Good warm-up of some Airdyne, mobility, and a few 400s. Pushed hard throughout this run and was in a great place mentally to do so. Actually gave myself two options depending on how I felt upon waking: this run or a 60-minute hike. Glad I chose this run as I was able to run at a 7.35/mile pace today. Maintained an average heart rate of 169 with a high of 178. Rest day tomorrow before picking things back up on the weekend.
Wednesday, May 7, 2014
Wednesday, May 7, 2014
"The Middle Zone"
Row 7 x 750 meters (rest 2 minutes)
1. 2.51.8 (26)
2. 2.52.2 (26)
3. 2.52.0 (26)
4. 2.51.0 (26)
5. 2.51.7 (26)
6. 2.51.2 (26)
7. 2.50.7 (26)
Notes: 750 meters is obviously half-way between 500 meters and 1K. However, it seems to feel worse than both. 2 minutes isn't much time to recover and the work period is long enough that you have to sit in the suck-zone for a good period of time. I held up okay today, but definitely worked pretty hard. Total time was 20.00.6 with an average pace of 1.54.3 (26).
Row 7 x 750 meters (rest 2 minutes)
1. 2.51.8 (26)
2. 2.52.2 (26)
3. 2.52.0 (26)
4. 2.51.0 (26)
5. 2.51.7 (26)
6. 2.51.2 (26)
7. 2.50.7 (26)
Notes: 750 meters is obviously half-way between 500 meters and 1K. However, it seems to feel worse than both. 2 minutes isn't much time to recover and the work period is long enough that you have to sit in the suck-zone for a good period of time. I held up okay today, but definitely worked pretty hard. Total time was 20.00.6 with an average pace of 1.54.3 (26).
Tuesday, May 6, 2014
Tuesday, May 6, 2014
"Can't Stop/Won't Stop"
Run 5.72 miles (<165)
50.41
Notes: Starting to feel scary good. This was the same run I did back on April 21st. It's a run along the Old Colony Rail Trail to Great Western Road. Ran it last time in 53.53 with an average heart rate of 156. Shaved more than 3 minutes off that time this morning and maintained an average heart rate of 155 (high of 165). Good stuff. Keep on rolling, baby!
Run 5.72 miles (<165)
50.41
Notes: Starting to feel scary good. This was the same run I did back on April 21st. It's a run along the Old Colony Rail Trail to Great Western Road. Ran it last time in 53.53 with an average heart rate of 156. Shaved more than 3 minutes off that time this morning and maintained an average heart rate of 155 (high of 165). Good stuff. Keep on rolling, baby!
Monday, May 5, 2014
Monday, May 5, 2014
"Building"
Airdyne 45 minutes (<150)
Notes: Felt like an absolute monster this morning. Feeling very confident about what I'll be able to do in another 3+ months. I'm learning the most effective ways to use the rowing machine, Airdyne, and my hikes to compliment my running. For me, this means rowing very hard, Airdyne in the sub-150 range, and hiking for a long duration at low intensity. It seems to be the ideal recipe. Maintained an average heart rate today of 134 with a high if 152. Back on the road tomorrow!
Airdyne 45 minutes (<150)
Notes: Felt like an absolute monster this morning. Feeling very confident about what I'll be able to do in another 3+ months. I'm learning the most effective ways to use the rowing machine, Airdyne, and my hikes to compliment my running. For me, this means rowing very hard, Airdyne in the sub-150 range, and hiking for a long duration at low intensity. It seems to be the ideal recipe. Maintained an average heart rate today of 134 with a high if 152. Back on the road tomorrow!
Sunday, May 4, 2014
Sunday, May 4, 2014
"Sun-shine"
Row 5K (RPE 8) (am)
19.54.0
Hike 5 miles (20# vest) (pm)
64 minutes & 20 seconds
Notes: Absolutely beautiful Cape Cod day. Rowed in the driveway this morning under the sun. Lowered the damper slightly to 130, which makes it a bit more conditioning-based and less pulling-based. I maintained an average pace of 1.59.4 at 25 strokes/minute. Stroke rate was slightly higher in the final 2K, which had me working very hard. Closer to RPE 9 than 8.
Gorgeous hike on the Island Pond Loop Trail in Harwich. It is 2.5 miles and we walked the loop twice. Maintained an average heart rate of 112 with a high of 138. Ideally, my heart rate would be higher throughout or the hike would be longer.
Row 5K (RPE 8) (am)
19.54.0
Hike 5 miles (20# vest) (pm)
64 minutes & 20 seconds
Notes: Absolutely beautiful Cape Cod day. Rowed in the driveway this morning under the sun. Lowered the damper slightly to 130, which makes it a bit more conditioning-based and less pulling-based. I maintained an average pace of 1.59.4 at 25 strokes/minute. Stroke rate was slightly higher in the final 2K, which had me working very hard. Closer to RPE 9 than 8.
Gorgeous hike on the Island Pond Loop Trail in Harwich. It is 2.5 miles and we walked the loop twice. Maintained an average heart rate of 112 with a high of 138. Ideally, my heart rate would be higher throughout or the hike would be longer.
Saturday, May 3, 2014
Saturday, May 3, 2014
"Friendly Running"
Run ~45 minutes (<165)
Notes: The track was occupied at BHS, so Bobby and I took to the trails of Osterville. It was a beautiful morning and it was fun to run with another person for a change. I was so focused on the new sights and sounds and on talking to Bobby that I almost forgot I was running. We kept it very smooth and relaxed and just jogged it out. I felt phenomenal during the second half of the run. We need to get Paul to walk us through the actual Cross-Country course so that we can run that one. Found another amazing 2.5-mile trail loop in Harwich this afternoon with MC and Sayde. I plan to incorporate this trail into my training.
Run ~45 minutes (<165)
Notes: The track was occupied at BHS, so Bobby and I took to the trails of Osterville. It was a beautiful morning and it was fun to run with another person for a change. I was so focused on the new sights and sounds and on talking to Bobby that I almost forgot I was running. We kept it very smooth and relaxed and just jogged it out. I felt phenomenal during the second half of the run. We need to get Paul to walk us through the actual Cross-Country course so that we can run that one. Found another amazing 2.5-mile trail loop in Harwich this afternoon with MC and Sayde. I plan to incorporate this trail into my training.
Thursday, May 1, 2014
Thursday, May 1, 2014
"Withering Away"
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.49.4 (25)
2. 3.50.0 (26)
3. 3.49.0 (26)
4. 3.49.7 (26)
5. 3.49.2 (26)
Notes: Combined time for all intervals was 19.07.2. Goal was sub-1.55 pace for the entire workout and I barely accomplished it with a 1.54.7 (25) average. My leg drive and pull don't feel as powerful. It seems that my leg strength and pulling power are slowly fading away, but that's to be expected. I was doing a ton of squatting and pulling before. I actually thought today it might be cool to train for the C.R.A.S.H.-B once Falmouth is over. But, one thing at a time.
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.49.4 (25)
2. 3.50.0 (26)
3. 3.49.0 (26)
4. 3.49.7 (26)
5. 3.49.2 (26)
Notes: Combined time for all intervals was 19.07.2. Goal was sub-1.55 pace for the entire workout and I barely accomplished it with a 1.54.7 (25) average. My leg drive and pull don't feel as powerful. It seems that my leg strength and pulling power are slowly fading away, but that's to be expected. I was doing a ton of squatting and pulling before. I actually thought today it might be cool to train for the C.R.A.S.H.-B once Falmouth is over. But, one thing at a time.
Wednesday, April 30, 2014
Wednesday, April 30, 2014
"Finding My Groove"
Run 4.04 miles (<180)
32.17
Notes: This is my standard run from home to Depot Street along the Old Colony Rail Trail. Moved at a more natural pace (as opposed to the controlled pace on my long runs), but it felt difficult at times. Maintained an average heart rate of 167 with a high of 175. Settled into a nice groove around 171. Anything higher than this for an extended period of time is a bit tough. The breathing gets heavy and you can feel it in your stomach. I suppose it would be ideal to race at this heart rate with natural spikes occurring on the hills.
Run 4.04 miles (<180)
32.17
Notes: This is my standard run from home to Depot Street along the Old Colony Rail Trail. Moved at a more natural pace (as opposed to the controlled pace on my long runs), but it felt difficult at times. Maintained an average heart rate of 167 with a high of 175. Settled into a nice groove around 171. Anything higher than this for an extended period of time is a bit tough. The breathing gets heavy and you can feel it in your stomach. I suppose it would be ideal to race at this heart rate with natural spikes occurring on the hills.
Tuesday, April 29, 2014
Tuesday, April 29, 2014
"Sleepy"
Airdyne 45 minutes (<150)
Notes: Man, I've been tired lately. We went to bed at 8:30 last night. This workout was a nice way to wake myself up a bit. Maintained an average heart rate of 132 with a high of 151. Back on the pavement tomorrow for a long run.
Airdyne 45 minutes (<150)
Notes: Man, I've been tired lately. We went to bed at 8:30 last night. This workout was a nice way to wake myself up a bit. Maintained an average heart rate of 132 with a high of 151. Back on the pavement tomorrow for a long run.
Sunday, April 27, 2014
"Keep on Rollin'"
90-minute brisk walk with Sayde (20# vest)
Notes: Low on energy after Saturday's track workout. Had planned to row, but I could only muster this walk. Some nice low-level aerobic work.
90-minute brisk walk with Sayde (20# vest)
Notes: Low on energy after Saturday's track workout. Had planned to row, but I could only muster this walk. Some nice low-level aerobic work.
Saturday, April 26, 2014
Saturday, April 26, 2014
"April Showers"
Run 4-5 x 800 meters (rest 3 minutes between intervals)
1. 3.03
2. 3.08
3. 3.10
4. 3.00
5. DNS
Then, 10 x 25-yard sled-pushes
Notes: It was a cold and rainy morning at the BHS track, but we got in some good work. Goal for the 800s is to be able to hold all five sub-3.00. I should actually be there soon. This is a great compliment to my weekly long, slow run and my weekly "tempo" run. I emptied the tank on the fourth interval and decided to move onto sled pushes. Bobby, Tim, and I rotated through the sled pushes as we shuttled the sled back and forth. We used Bobby's sled and stacked a 45-pound bumper plate on top. The tempo was quick -- there was probably about 30 seconds rest between each push. Great exercise to develop the glute and hamstring power required to handle hills.
Run 4-5 x 800 meters (rest 3 minutes between intervals)
1. 3.03
2. 3.08
3. 3.10
4. 3.00
5. DNS
Then, 10 x 25-yard sled-pushes
Notes: It was a cold and rainy morning at the BHS track, but we got in some good work. Goal for the 800s is to be able to hold all five sub-3.00. I should actually be there soon. This is a great compliment to my weekly long, slow run and my weekly "tempo" run. I emptied the tank on the fourth interval and decided to move onto sled pushes. Bobby, Tim, and I rotated through the sled pushes as we shuttled the sled back and forth. We used Bobby's sled and stacked a 45-pound bumper plate on top. The tempo was quick -- there was probably about 30 seconds rest between each push. Great exercise to develop the glute and hamstring power required to handle hills.
Thursday, April 24, 2014
Thursday, April 24, 2014
"Rapid Improvement"
Run 2.9 miles (<180)
22.57
Notes: Ran the old Cross-Country course at Hathaway's Pond. Felt so much better than two weeks ago when I ran the course in 25.03. Shaved more than two minutes off my time. I certainly ran hard today, but there's still much more room for improvement. I cruised on the flat straight-a-ways. I hope to eventually attack those areas. Maintained an average heart rate of 170 with a high of 180. The 180 occurred on the major hills on the front and back side of the course. Rest day tomorrow before hitting the track on Saturday morning.
Run 2.9 miles (<180)
22.57
Notes: Ran the old Cross-Country course at Hathaway's Pond. Felt so much better than two weeks ago when I ran the course in 25.03. Shaved more than two minutes off my time. I certainly ran hard today, but there's still much more room for improvement. I cruised on the flat straight-a-ways. I hope to eventually attack those areas. Maintained an average heart rate of 170 with a high of 180. The 180 occurred on the major hills on the front and back side of the course. Rest day tomorrow before hitting the track on Saturday morning.
Wednesday, April 23, 2014
Wednesday, April 23, 2014
"Benny Big-Lungs"
Row 5K (RPE 8)
19.53.1
Notes: This was quite the start to my day. It's tough to row with this type of intensity early in the morning. I achieved my goal of maintaining a sub-2.00 pace throughout; however, I had to use a lot of "lungs" to get there. Didn't feel particularly powerful on the drive or pull. Had to dig pretty deep in the final 2K or so. Maintained an average pace of 1.59.3 at 24 strokes/minute. This is a great compliment to running because it doesn't pound your lower legs too badly. Looking forward to attacking a run tomorrow.
Row 5K (RPE 8)
19.53.1
Notes: This was quite the start to my day. It's tough to row with this type of intensity early in the morning. I achieved my goal of maintaining a sub-2.00 pace throughout; however, I had to use a lot of "lungs" to get there. Didn't feel particularly powerful on the drive or pull. Had to dig pretty deep in the final 2K or so. Maintained an average pace of 1.59.3 at 24 strokes/minute. This is a great compliment to running because it doesn't pound your lower legs too badly. Looking forward to attacking a run tomorrow.
Tuesday, April 22, 2014
Tuesday, April 22, 2014
"The Aerobic String-Bean?"
Airdyne 45 minutes (<150)
Notes: Felt like a million bucks this morning and settled into an awesome groove. Definitely well rested after a three-day weekend. Maintained an average heart rate of 135 while touching a high of 152 at the very end. I'm starting to get comments about looking "leaner." I can't tell for certain, but I do expect my body to return somewhat to its more natural, thinner state. I had gotten awfully big from all the barbell work and gymnastics stuff. I'm curious to see where this leads. I'll likely be running the Falmouth Road Race as more of a string-bean than a freight-train.
Airdyne 45 minutes (<150)
Notes: Felt like a million bucks this morning and settled into an awesome groove. Definitely well rested after a three-day weekend. Maintained an average heart rate of 135 while touching a high of 152 at the very end. I'm starting to get comments about looking "leaner." I can't tell for certain, but I do expect my body to return somewhat to its more natural, thinner state. I had gotten awfully big from all the barbell work and gymnastics stuff. I'm curious to see where this leads. I'll likely be running the Falmouth Road Race as more of a string-bean than a freight-train.
Monday, April 21, 2014
Monday, April 21, 2014
"Running Happy"
Run 5.72 miles (<165)
53.53
Notes: Beautiful run along the Old Colony & Cape Cod Rail Trails on a gorgeous April morning. I was smiling and waving at everybody on the bike path and even caught myself snapping my fingers to a Hunter Hayes song. Executed this run perfectly. Maintained an average heart rate of 156 and touched a high of 165. Seem to have found a nice pace for these longer runs -- albeit, a slow pace. Things are progressing ahead of schedule.
Run 5.72 miles (<165)
53.53
Notes: Beautiful run along the Old Colony & Cape Cod Rail Trails on a gorgeous April morning. I was smiling and waving at everybody on the bike path and even caught myself snapping my fingers to a Hunter Hayes song. Executed this run perfectly. Maintained an average heart rate of 156 and touched a high of 165. Seem to have found a nice pace for these longer runs -- albeit, a slow pace. Things are progressing ahead of schedule.
Sunday, April 20, 2014
Sunday, April 20, 2014
Garage
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.54.0 (26)
2. 1.55.3 (26)
3. 1.55.3 (26)
4. 1.55.0 (26)
5. 1.54.6 (26)
6. 1.55.1 (26)
7. 1.55.2 (26)
8. 1.54.7 (26)
Notes: Combined time for all intervals was 15.19.2. Goal was sub-1.55/pace for entire workout and I barely accomplished it with a 1.54.9 (26) average. Set drag factor at 140. Did the workout outside in the driveway. The wind can mess a little bit with fan and impact drag factor; however, any slight inconsistencies are far outweighed by the beauty of rowing in the sunshine. My wind is far better than my rowing stamina right now. Felt like I was cranking as hard as I could yet I never felt out of breath. The 2-minute recovery periods felt very long. I think that rowing is going to be an awesome compliment to my running. Excited for a 6-mile run tomorrow on what is supposed to be a beautiful day.
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.54.0 (26)
2. 1.55.3 (26)
3. 1.55.3 (26)
4. 1.55.0 (26)
5. 1.54.6 (26)
6. 1.55.1 (26)
7. 1.55.2 (26)
8. 1.54.7 (26)
Notes: Combined time for all intervals was 15.19.2. Goal was sub-1.55/pace for entire workout and I barely accomplished it with a 1.54.9 (26) average. Set drag factor at 140. Did the workout outside in the driveway. The wind can mess a little bit with fan and impact drag factor; however, any slight inconsistencies are far outweighed by the beauty of rowing in the sunshine. My wind is far better than my rowing stamina right now. Felt like I was cranking as hard as I could yet I never felt out of breath. The 2-minute recovery periods felt very long. I think that rowing is going to be an awesome compliment to my running. Excited for a 6-mile run tomorrow on what is supposed to be a beautiful day.
Saturday, April 19, 2014
Old Colony Rail Trail
60-minute brisk walk with Sayde (20# vest)
Notes: Opted for something gentle today because my back is still jacked up from Wednesday's deadlifts. The additional 20 pounds of the vest really doesn't change much at all. The weight is evenly distributed in the front and back and the weight is tight to the body. It's far more comfortable than wearing, say, a back-pack with 20 pounds in it. It actually feels nice and seems to promote better posture. Hoping the back is feeling better tomorrow so I can row.
60-minute brisk walk with Sayde (20# vest)
Notes: Opted for something gentle today because my back is still jacked up from Wednesday's deadlifts. The additional 20 pounds of the vest really doesn't change much at all. The weight is evenly distributed in the front and back and the weight is tight to the body. It's far more comfortable than wearing, say, a back-pack with 20 pounds in it. It actually feels nice and seems to promote better posture. Hoping the back is feeling better tomorrow so I can row.
Friday, April 18, 2014
Thursday, April 17, 2014
Bank Street
"Tempo Run"
Run 2.34 miles (<180)
18.24
Notes: Maintained average heart rate of 164. Touched a high of 176 down the home stretch. Happy to be moving at a bit of a faster pace this morning. It was a short run, but definitely did the trick.
"Tempo Run"
Run 2.34 miles (<180)
18.24
Notes: Maintained average heart rate of 164. Touched a high of 176 down the home stretch. Happy to be moving at a bit of a faster pace this morning. It was a short run, but definitely did the trick.
Wednesday, April 16, 2014
Osterville Fitness
"Strength & Conditioning"
15 minutes (rotating OTM):
3-6 strict chin-ups
6 DL (225)
12 push-ups
Notes: Horrible, horrible workout. Shoulder was in pain and I tweaked my lower back. I honestly don't think that I'll ever do a deadlift again. It's just not worth the risk anymore. Felt weak on chin-ups. It's time to lose a bit of weight.
"Strength & Conditioning"
15 minutes (rotating OTM):
3-6 strict chin-ups
6 DL (225)
12 push-ups
Notes: Horrible, horrible workout. Shoulder was in pain and I tweaked my lower back. I honestly don't think that I'll ever do a deadlift again. It's just not worth the risk anymore. Felt weak on chin-ups. It's time to lose a bit of weight.
Tuesday, April 15, 2014
Tuesday, April 15, 2014
Old Colony Rail Trail
"Long Run"
Run 4.92 miles (<165)
47.15
Notes: Felt much better this morning in terms of controlling heart rate. Focused on staying relaxed and loose while breathing. Maintained an average heart rate of 159 with a high of 169 at the very end. Did a better job of obeying the cap today. My hope is to build these longer runs up to 10+ miles with a moderate heart rate.
"Long Run"
Run 4.92 miles (<165)
47.15
Notes: Felt much better this morning in terms of controlling heart rate. Focused on staying relaxed and loose while breathing. Maintained an average heart rate of 159 with a high of 169 at the very end. Did a better job of obeying the cap today. My hope is to build these longer runs up to 10+ miles with a moderate heart rate.
Monday, April 14, 2014
Monday, April 14, 2014
Garage
"Cross-Training"
Airdyne 45 minutes (<150)
Notes: Very tired this morning. Felt like the middle of the night when my alarm went off. Maintained an average heart rate of 134. High was 154, which occurred in the last minute.
Sunday, April 13, 2014
Sunday, April 13, 2014
Garage
"Strength & Conditioning"
Clean 8 x 1 + 1 (OT2M)
135, 135, 155, 155, 165, 175, 185, 195
3 rounds, not for time, of:
10 lunges/leg (95)
10 ring push-ups
Notes: Legs felt surprisingly good after yesterday's 200s. Thought they'd be dead. Really nice extension on cleans today. Felt fast under the bar. Used a belt on the last two sets. Placed the bar on my back for lunges. Probably could've handled more weight or reps, but didn't want to leave myself too sore for this week. Found a spot in the backyard where I could hang rings for push-ups. May also work for ring dips.
"Strength & Conditioning"
Clean 8 x 1 + 1 (OT2M)
135, 135, 155, 155, 165, 175, 185, 195
3 rounds, not for time, of:
10 lunges/leg (95)
10 ring push-ups
Notes: Legs felt surprisingly good after yesterday's 200s. Thought they'd be dead. Really nice extension on cleans today. Felt fast under the bar. Used a belt on the last two sets. Placed the bar on my back for lunges. Probably could've handled more weight or reps, but didn't want to leave myself too sore for this week. Found a spot in the backyard where I could hang rings for push-ups. May also work for ring dips.
Saturday, April 12, 2014
Saturday, April 12, 2014
Track
"Speed Work"
Run 8 x 200 meters (every 2:30)
1. .36
2. .34
3. .34
4. .33
5. .34
6. .34
7. .37
8. .37
Notes: Goal was to all intervals with 2-3 seconds, but I couldn't sustain on the last two intervals. Legs simply stopped turning over. Alternated directions on each interval to keep things balanced. Goal will be to eventually complete all 8 intervals in sub-30 seconds. Long way to go . . .
"Speed Work"
Run 8 x 200 meters (every 2:30)
1. .36
2. .34
3. .34
4. .33
5. .34
6. .34
7. .37
8. .37
Notes: Goal was to all intervals with 2-3 seconds, but I couldn't sustain on the last two intervals. Legs simply stopped turning over. Alternated directions on each interval to keep things balanced. Goal will be to eventually complete all 8 intervals in sub-30 seconds. Long way to go . . .
Thursday, April 10, 2014
Thursday, April 10, 2014
Hathaway's Pond
"Tempo Run"
Run 2.9 miles (<180)
25.03
Notes: This is the old Cross-Country course for Barnstable High School, my favorite place to run. Lots of hills and varying terrain to navigate. Lumbered a bit today, but it was okay. I was just happy to be outside after a long day of work. Maintained an average heart rate of 168 with a high of 178. There are a few hills on the course that really spiked my heart rate, particularly the gnarly sandy hill at the end. It'll be fun to use this course as a barometer of how my running is improving.
"Tempo Run"
Run 2.9 miles (<180)
25.03
Notes: This is the old Cross-Country course for Barnstable High School, my favorite place to run. Lots of hills and varying terrain to navigate. Lumbered a bit today, but it was okay. I was just happy to be outside after a long day of work. Maintained an average heart rate of 168 with a high of 178. There are a few hills on the course that really spiked my heart rate, particularly the gnarly sandy hill at the end. It'll be fun to use this course as a barometer of how my running is improving.
Wednesday, April 9, 2014
Wednesday, April 9, 2014
Garage
"Strength & Conditioning"
5 rounds of:
5 Pendlay rows (135)
Rest 1 minute
10 deficit push-ups (hand-release)
Rest 1 minute
3 rounds, not for time, of:
12 rear-foot-elevated Bulgarian split squats/leg (35)
15 Russian KBS (70)
24 flutter kicks
Notes: Hamstrings are still brutally tight from the band good morning I did in Sunday's warm-up. Had trouble getting into great position for Pendlay rows. Used 25# bumpers for the deficit push-ups. Wicked burn on the BSS, particularly with the right leg forward. Held a KB in the goblet position. Flutter kicks were very easy.
"Strength & Conditioning"
5 rounds of:
5 Pendlay rows (135)
Rest 1 minute
10 deficit push-ups (hand-release)
Rest 1 minute
3 rounds, not for time, of:
12 rear-foot-elevated Bulgarian split squats/leg (35)
15 Russian KBS (70)
24 flutter kicks
Notes: Hamstrings are still brutally tight from the band good morning I did in Sunday's warm-up. Had trouble getting into great position for Pendlay rows. Used 25# bumpers for the deficit push-ups. Wicked burn on the BSS, particularly with the right leg forward. Held a KB in the goblet position. Flutter kicks were very easy.
Tuesday, April 8, 2014
Tuesday, April 8, 2014
Old Colony Rail Trail
"Long Run"
Run 4.04 miles (<165)
36.06
Notes: Well, it's a start. First time ever wearing monitor while running. Knew I was in trouble when my heart rate was at 160 before even turning off Lovers Lane. Things leveled out a bit, however, and my average heart rate was 161. I'd spike toward 170 on the hills and actually hit 172 toward the end. It's certainly going to take some time to re-acclimate to running. Awesome to be up before sunrise and listening to some Country music while running on a beautiful trail.
"Long Run"
Run 4.04 miles (<165)
36.06
Notes: Well, it's a start. First time ever wearing monitor while running. Knew I was in trouble when my heart rate was at 160 before even turning off Lovers Lane. Things leveled out a bit, however, and my average heart rate was 161. I'd spike toward 170 on the hills and actually hit 172 toward the end. It's certainly going to take some time to re-acclimate to running. Awesome to be up before sunrise and listening to some Country music while running on a beautiful trail.
Monday, April 7, 2014
Monday, April 7, 2014
Garage
"Cross-Training"
Airdyne 45 minutes (<150)
Notes: Nice to be back in the saddle . . . literally. Woke up during second half of piece and accumulated some nice volume in the 140-150 range. Actually touched 152 toward very end. Cannot believe how sore my abs are from yesterday considering I didn't do any "abs." Must be the overhead step-ups? Looking forward to first run tomorrow morning.
"Cross-Training"
Airdyne 45 minutes (<150)
Notes: Nice to be back in the saddle . . . literally. Woke up during second half of piece and accumulated some nice volume in the 140-150 range. Actually touched 152 toward very end. Cannot believe how sore my abs are from yesterday considering I didn't do any "abs." Must be the overhead step-ups? Looking forward to first run tomorrow morning.
Sunday, April 6, 2014
Sunday, April 6, 2014
Garage
"Strength & Conditioning"
8 x 2 power cleans + 3 hurdle jumps (OT2M)
155, 165, 175, 185, 185, 185, 185, 185
4 rounds of:
10 inverted rows
Rest 1 minute
10 push-ups
Rest 1 minute
10 overhead step-ups/leg (45# plate)
Rest 1 minute
Notes: It was a long week of cookies, doughnuts, dark-chocolate peanut butter cups, etc., and I could feel the sugar exiting my body this morning. Kept power cleans light enough so that reps were explosive. Used our picket fence for hurdle jumps. Bit it on the last hurdle jump and face planted into the grass. Couldn't get my chest to the bar on the last few rows. Overhead step-ups are brutal on the midline if you keep good position. Tried to keep hollow position on rows, push-ups, and step-ups. This will be a major point of emphasis since I tend to get over-extended when running. Actually did most of this workout in the driveway under the morning sun.
"Strength & Conditioning"
8 x 2 power cleans + 3 hurdle jumps (OT2M)
155, 165, 175, 185, 185, 185, 185, 185
4 rounds of:
10 inverted rows
Rest 1 minute
10 push-ups
Rest 1 minute
10 overhead step-ups/leg (45# plate)
Rest 1 minute
Notes: It was a long week of cookies, doughnuts, dark-chocolate peanut butter cups, etc., and I could feel the sugar exiting my body this morning. Kept power cleans light enough so that reps were explosive. Used our picket fence for hurdle jumps. Bit it on the last hurdle jump and face planted into the grass. Couldn't get my chest to the bar on the last few rows. Overhead step-ups are brutal on the midline if you keep good position. Tried to keep hollow position on rows, push-ups, and step-ups. This will be a major point of emphasis since I tend to get over-extended when running. Actually did most of this workout in the driveway under the morning sun.
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