Tag: run

Surging

My feet were kind of sore when I woke up and did feel weird last night walking around the house. Out for a run first thing in the morning before the heat hit.

Aerobic Capacity – Aerobic Threshold

  • 30:00 easy aerobic run
    • 10x20s fast surges

I did the first surge at 1:40 and then every 3 minutes after. Felt easy so I think I paced it correctly. Was right around a 9:30-10:00 mile pace when not surging. Went a total of 3.14 miles.

Played 18 holes today but rode because of how my feet were feeling. Did a 20 minute ROMWOD at night.

Glowing

Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.

Aerobic Capacity – Lactate Threshold

4 Sets

  • 700m (3:18 target)
  • 1:15 Rest
  • 300m (1:17 target)
  • 3:00 Rest

Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:

  1. 3:09.1 – 1:12.4
  2. 3:13.7 – 1:16.5
  3. 3:14.8 – 1:15.7
  4. 3:14.3 – 1:13.5

Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.

Shoulder Press

  • 5×45#
  • 5×75
  • 5×95
  • 10×125
  • 8×135
  • 6×145
  • 5×152.5

Put on the belt for the last two sets. Makes a world of difference for me keeping tight.

Back Squat

  • 5×45#
  • 5×135
  • 5×185
  • 3×225
  • 2×265
  • 1×285
  • 1×305
  • AMRAP 325

I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.

Tall Clean

  • 2×45#
  • 2×95
  • 2×135
  • 2×165
  • 2×185
  • 2×195
  • 2×205
  • 2×215
  • 2×225

Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.

Clean Lift Off

  • 4×285#
  • 4×305
  • 2x4x315

Belt and straps for all sets.

Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.

On

Yesterday I went to the local Runners to get fit for some new running shoes. Have always heard good things about them. They had me try out a brand I’d never heard of. Felt a little weird for a minute but they were pretty comfortable, so I figured why the hell not. The store has a 30 day return/exchange policy so I had nothing to lose by trying them. The brand is Swiss and is called On.

Woke up later than usual so headed straight to the track without eating anything. Got started a little after 9:30. I wanted to get in my run before it got too hot out.

Aerobic Capacity – Aerobic Threshold

  • 25:00 easy aerobic run (no assigned pace)
  • 5:00 rest
  • 6x
    • 60m sprint
    • 1:00 rest

I went out on the sidewalks from the high school and did 2.55 miles (full log on RunKeeper). Slowly increased my pace over the course of the run. Hard to time myself on the sprints, but was coming up with mid to low 9 seconds. I could beat Usain Bolt with a 40 meter head start. Pretty easy workout today.

The shoes felt odd for the first few minutes but after I settled in to the run I didn’t even notice them.

Will get in the 25 minute ROMWOD at some point today.

Hitting the Threshold

My feet were actually feeling a little sore this morning and my hands feel some too. Headed to the track by 10am to beat the heat.

Warm-up

  • 400m Jog
  • 400m Walk
  • 2:00 Rest

Aerobic Capacity – Lactate Threshold

3 Rounds

  • 500m Run (target – 1:52)
  • Rest 1:15
  • 400m Run (target – 1:29)
  • Rest 1:15
  • 300m Run (target – 1:07)
  • Rest 4:00

The target pace for each distance was the same, at about 21-23 seconds per 100 meters. Felt good in the first round but could tell it was going to get rough. Round two was ok but definitely getting tougher. I was out of gas for round 3 and couldn’t hit any of the targets. Think I hit my threshold? My splits were:

  1. 1:49.2, 1:26.3, and 1:03.7
  2. 1:51.3, 1:27.9, and 1:05.8
  3. 1:59.3, 1:35.5, and 1:11.3

Sat down for 2 minutes and then walked a 400.

Sort of a “rest” day so I’ll do the long 45 min ROMWOD later today.

Running For Aerobic Capacity

Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.

Aerobic Capacity

  • 1,000m at moderate pace (4:43 target, 4:56.7 actual)
  • 3:00 Rest
  • 400m at fast pace (1:42 target, 1:37.1 actual)
  • 3:00 Rest
  • 700m at moderate pace (3:18 target, 3:13.4 actual)
  • 3:00 Rest
  • 300m at fast pace (1:17 target, 1:11.2 actual)
  • 3:00 Rest
  • 600m at moderate pace (2:50 target, 2:47.6 actual)
  • 3:00 Rest
  • 200m at fast pace (0:51 target, 0:47.5 actual)

I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.

Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4.  Did some bottom squat hold but got right into it.

Hang Power Clean + Front Squat

  • 3x20kg
  • 3×40
  • 3×60
  • 3×70
  • 3×75
  • 3×79
  • 3×84
  • 3×87
  • 3×90

Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.

Clean Deadlifts

  • 5x100kg
  • 5×115
  • 6x5x130

The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.

Pause Split Jerks

  • 2x20kg
  • 2×40
  • 2×60
  • 2×70
  • 2×79
  • 2×84
  • 2×89
  • 4x2x93

Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.

Accessory

5 Sets

  • 10/10 Side Bends (53# KB)
  • 20 Hollow Rocks
  • 30 Zeus DU

Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.

I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.

Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10/10 Single Leg RDL (45# DBs)

4 Sets

  • 10 Push Press (45# DBs)
  • 20 Russian Twists (50# DB)
  • 10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.

Just Run

Wanted to get on the water in the kayak this morning, but it looked pretty rough, so I laced up my shoes instead. It was a relaxing slow run, without any concern for speed, staying in the 11-12 minute per mile pace. After about a mile I decided I’d run until 45 minutes. Ended up being 3.95 miles. Walked about a half mile back to the cottage.

2016-07-18-heart-rate
Heart Rate

Went over to the Presque Isle Clubhouse with Heather and her clan to swim and hit the hot tub. I went to their little fitness area first.


Started with a couple of machines to get some leg work…

4 Sets

  • 10 Prone Leg Curl (set @ 10 of 20)
  • 10/10 Glute Machine (set @ 10 of 14)

Could use a lot more of this type of stuff.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10 DB Front Squats (50# DBs)

Worked up a nice sweat and was breathing hard after doing them back-to-back. Probably rested about 2 minutes between sets.

4 Sets

  • 8/8 Kroc Rows (50#)

No extra rest; went from one arm to the other until completed.

Shattered!

glass-table-backFell through the glass of a coffee table yesterday while playing with the kids. Scared the shit out of me. Lucky no injuries from glass, just slid down the side of the table hole.

Rode 18 holes with Dad this morning and played well other than a double-hit on a chip. Stupid!

Went out and did some running after getting back to the cottage.

  • Run 1 mile
  • Walk 800m
  • Run 1 mile

Started way too fast and gradually slowed until I picked it up at the end. Set a 2016 PR by 18 seconds on the first run with 6:51. Took about 10 minutes on the walk. More of a steady pace on the second mile, but still slowed through the middle. Ran it in 7:33.

At Grand Lake

Took a rest day yesterday and drove up to the lake for a week with the family.

After waking up this morning I went out for a 2 mile run. Felt like I had ankle weights on for the first half mile. Managed a 15:30 which is my best time of the year. Walked a half mile back to the cottage.

Rested a bit and then did 100 hand release push-ups. Was super slow, taking me 7:25!