"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.
Wednesday, April 30, 2014
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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