Tag: run

Run Twice

My back is better today. Shouldn’t even feel it in another day or two. Spent about 90 minutes last night pulling grass that starting growing inside the edges of the rocks around the house. That movement probably helped.

Run Every Day

Laced ’em up and was on the pavement after 7:30 on another chilly morning. Went 1.71 miles in 16:30. Averaged 176 steps/min, which is up again, and starting to feel more comfortable.

Went in for the 9am at Intuition.

Warm-up

  • 100 Walking Lunges
  • Zombie Kicks
  • High Knees
  • Butt Kicks

Strength

Box Squats

  • 10×45#
  • 5×135#
  • 8x3x195#

Sort of a half-ass version of box squats. I was using a wide stance but not super wide and I wasn’t really sitting back far enough or coming to a complete stop on the box. Was doing it more for the speed drive and just to keep a light load I guess.

Conditioning

10:00 AMRAP

  • 10 American KBS (53#)
  • 15 Ball Slams (20#)
  • 20 Wall Balls (20#, 10′)

Unbroken swings and slams all the wall. Did the wall balls in 2 sets of 10 until going unbroken in the last round. Finished 5 rounds and got in 1 swing.

We ran a mile after some rest. Did it in about 8:37. Felt ok.

Run Every Day in June

A month of running at least 1 mile every day should be interesting. Chilly this morning, but headed out after 8:30. I could feel my back every step of the way. Tried to concentrate on short quick strides. Went 2.57 miles in exactly 25 minutes with an average HR of 132. My heart rate steadily went up over the course of the whole run. Nice increase in my steps/minute too compared to the runs last week.

7 Weeks of Squats

Had everyone warm-up with 100 walking lunges today since it’s been so beneficial for me.

Squat Every Day

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 275#
  • 295#
  • 315# (PR)

That ends 7 complete weeks of squatting every day. 49 days! Planned to go 310# for 5# over last week but bumped to 315# and I don’t think it was a great idea. Tweaked my SI joint on the very last rep. Fuck! Made it all the way through 7 weeks with the back feeling great and on the last rep gets me. Hopefully won’t be anything serious. Chiro Dan was just to roll it out a bunch and get some movement in there. The 315# is 20# more than I had done for this complex when I started this “program” or whatever you want to call it, since I was making things up as I went. 315# used to be my max front squat too.

Squatting every day sure was interesting and I think it paid off for me big time. Lifting more than 300,000 pounds over the 7 weeks. These last two weeks were fucking heavy with PRs on 14 of the last 15 days and a Murph PR on that other day. More than ready for a deload!

Gymnastics

I was planning to do some muscle-ups but not with the way my back was feeling. I did 4 sets of 5 strict ring dips every 30 seconds. Then thought that was dumb with 100 push-ups coming up. So I did a 1:30 plank, rested 30 seconds, and did a 1 minute plank.

Conditioning

  • 1,000m Run
  • 100 Push-ups
  • 10 Snatches (135#)

Went hard on the running, finishing at 3:38. Caught my breath a little and then starting doing sets of 5 push-ups at a time. Somewhere around 60-70 I had to cut back to 3s and 4s. Did all singles on the snatches but was pretty quick to get back on the bar. Finished in 9:29.

Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.

Deadlift

  • 5×45#
  • 4×135#
  • 5×225#
  • 5×295#
  • 2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.

Conditioning

4 Rounds

  • 20 American KBS (53#)
  • 15 Burpees
  • 400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.

Midline

2 Rounds

  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

Squat Day 44

Feeling pretty good this morning post-Murph. HRV confirms it with a 105 reading, up from 98. I had a headache most of the afternoon and night yesterday. I don’t drink much, so maybe it was from the 3 beers. Was in bed early and slept late. Out in the garage around 8:30. Warmed up with 1,000 meters on the Ski Erg (4:57.6).

Coffee Squats

Front Squats

  • 10×45#
  • 4×135#
  • 4×205#
  • 4×235#
  • 4×265#
  • 4×285#
  • 4×300# (PR)

Last two reps were not pretty, but I’ll take it. I’ve seen much worse.

Went for a run in the afternoon. Same route as Friday (other than crossing roads in different places), but was about 1:15 faster. 2.70 miles in 25:54 with an average heart rate of 143. Trying to get my steps/minute up to the recommended 180 too. Went up 1 from 164 to 165, though that’s not right because if you look at the chart below I was never below 165 after the very beginning. Today felt more like a pace I should run at for my aerobic zone; it was harder, but I wasn’t dying and actually didn’t slow down like the last run. Kind of odd because I felt like I was running into the wind almost every direction I went.

 

2015 Murph

After dropping to an orange HRV of 89 yesterday I’m back in the green at 98 this morning. The low intensity workout did it’s job. Out in the garage at 7:30 and warmed up with 5:00 Air Dyne (2.25 km).

Coffee Squats

Back Squats

  • 15×45#
  • 5×135#
  • 5×185#
  • 4x5x225#

Can’t break the streak, even with 300 squats today for the hero WOD. Kept it light to save my legs. Wore Nanos today too, which felt odd. Tried to be explosive on the reps since it wasn’t heavy. After 7 days of some type of squat PRs probably good to have a “rest” day. A lot of PRs are planned for this final week.

I don’t really like to warm-up much for something like this since the first mile loosens me up and no need to waste energy when I’ll need it all. Did a bit of bottom squat holding, but that’s about it.

Murph

“Murph”

* Partition the pull-ups, push-ups, and squats any way you like.

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

Last year I went with 25 rounds of 4-8-12 to save on the push-ups. It did it’s job in that way, but I think all of the extra transitions cost me from setting a PR. I was about 36 seconds slower than the previous year. This year back to doing it like “Cindy” with 20 rounds of 5-10-15 since it worked well for me in the recent PR doing her.

Time to beat was 39:41 from 2013. Ran the first mile in about 8 minutes which is exactly what I wanted. Started out with less than a minute per round and slowed in the second half, but averaged right at that minute/round pace I figured would be good. Pretty slow on the first half of the second mile and picked up the pace on the way in. Wanted to break 38 and did it with ease. Big PR with 37:18 for a PR of 2:23.

2015-murph-cfi

Came across a picture of me running last year in Timehop. I’ve put on a lot of muscle since then.

2014-to-2015-murph

Two Is Better Than One

Picked up my new car last night so didn’t have time for a run. Up early and in the garage just after 7. Warmed up with 5:00 Air Dyne (2.43 km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×245#
  • 2×275#
  • 2×305#
  • 2×320# (PR)

Well, well, well. My previous max was 315# and I beat it for a double. Booyah! Wore the belt for the last two sets.

Heading out to the golf course. Somewhat easy last few days as far as conditioning goes. None actually. 🙂 I’ve set a squat PR with reps or weight for 6 consecutive days though, so probably not a bad thing going into “Murph” on Monday.

40 days gone by, with 9 left.

Felt like going for a run after work, so after 8 I laced up the Pumps and headed out. Wore the heart rate monitor and connected it to RunKeeper. Nice easy run of 2.71 miles in 27:10 with an average heart rate of 130. My HR was actually pretty steady after it got there, even though my pace got significantly slower in the final mile.

With the 18 holes of walking the course, the Health app in my iPhone puts me at over 10 miles on foot today.

Ups and Downs

Was in Cleveland last night for a wedding. We got up early and made it back to my place around noon. Had pushed back Super Sunday to 1pm to give me enough time to make it home.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold

Strength + Explosive

  • 2 Front Squats + 5 Back Squats
  • Rest 30s
  • 1 Broad Jump
  • Rest ~2:00

Went 45-135-185-225-255-280-300# for a 5# PR. Felt really good squatting. Didn’t pull out the tape measure for the jumps so no idea how far they were.

Conditioning

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I pretty much called it in on this one during the first set of pull-ups when I broke it up to 11-10. Barely any sleep, 4 hours in the car, and just wasn’t feeling great this morning. I really fell apart going 5-5-5 on the 15 thrusters with way too much rest between picking the bar back up. Then 9-6 pull-ups and unbroken 9s to finish in 4:44. Not even close to my 3:30 best. Rested while second group went.

At an easy pace…

  • 1 Mile Run
  • 100 Walking Lunges
  • 1 Mile Run

It took 25:10 with some walking around in the gym during the transitions in and out of lunging. First mile was about 8:55 and second one was about 9:35 (I had RunKeeper going the whole time). Nobody else ran the second mile with me, but I made myself do it since I didn’t push on Fran. I need the extra running anyway.

She Always Gets Me

Up early again, but slept pretty well and was in bed early. Boy was I wrong about “Annie” not affecting my abs this time around. I should have known better. She always gets me! My core is sore pretty much from top to bottom, with the top and bottom being a lot more sore than the middle. Might have a little to do with the max plank from yesterday too, but probably a lot to do with not being used to anchored sit-ups when we do butterflied legs all the time.

Warmed up with 100 walking lunges and out to the garage around 7.

Coffee Squats

Pause Front Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • E30S 4:00 – 1×275#

The every 30 second work was harder than Super Squats. No question about it. After a couple of reps the breathing was heavy and there really isn’t enough recovery time for the breathing to slow once it gets going. That final rep was the most I’ve had to grind any rep since starting this Squat Every Day “plan” (I’m pretty much wingin’ it and making shit up as I go). I’m not sure I could have gone another 30 seconds for a next rep so glad I picked 4 instead of 5 minutes. I didn’t put the belt on until the singles today. Day 33 complete!

Was supposed to golf but it was raining all morning and chilly. That does not add up to Nick being on the golf course. Warmed up later and was perfect for a run. Went an easy 3.1 miles in 30:06.

Quad Sets

I’ve switched up my mobility work the last few days. I think all of the squatting and lunging is doing a lot for my legs and back on its own. After doing the same stretches for a month it’s time for change. I’ve been following Kelly Starrett’s 14-Day Mobility Challenge | 7 Green Lights (linked to day 1). After the 14 days are up, I’ll probably choose an area to focus on for a few weeks, using some of the stuff learned from the videos. Shoulders will probably be where I head.

Slow moving this morning. Didn’t get out to the garage until about 8:30. Warmed up with 1,000 meters on the Ski Erg (4:44.2).

Coffee Squats

I actually finished my coffee before heading out, but close enough.

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#

My back was tight and there was fatigue in my legs. Definitely think I’m feeling those pause squats from yesterday and the work done in the metcon. With back squat volume coming with Super Sunday it was time to adjust my plan for the morning. I always superset the upper body work I’ve been doing on Sundays, so today I turned it into a quad set!

IMG_59025 Sets

  • 2 Front Squats (225#)
  • 5 Back Squats (225#)
  • 12 Incline DB Bench Press (45°, 40-45-45-50-50#)
  • 12 JM Press (45-55-55-65-65#)

That worked up a hell of a sweat. Might be interesting to alternate between legs and upper body in a quad set like that. Did not wear a belt at all.

Today was the first time since I’ve been squatting every day I felt I should scale back the plan. Seems like a good way to close out day 28. Well, not really with squats for the day, with more coming in the afternoon.

Nobody showed up today! Not a single person, other than Alex, but he was weightlifting.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row (4:09.5)
  • Bottom Squat Hold
  • 10 Snatch Press (20kg)

Gymnastics & Weightlifting

24:00 EMOM (alt)

  • 3 MU
  • 1 Snatch

That was a really fun EMOM. Didn’t feel in danger of missing any of the muscle-ups. I started with 40 kilos and went up 5 kg every round through. All makes through 90 and then missed the final rep at 95. I had it too, just a little forward and I was able to hold it there for a second, trying to pull it back. Pretty excited about that and ready to test our a max when I’m fresh. I did take some extra time, threw another kilogram on the bar and made 2 PR attempts. Got them overhead no problem, but just didn’t have enough left in my shoulders.

Conditioning

6 Rounds

  • 4x Shuttle Run (40′)
  • 10 Back Squats (135#, no rack)

Sucked even worse than I was expecting. My legs didn’t want to move when I took off running after a few rounds. All sets unbroken and really busted ass in the final round to make sure I got under 6 minutes. Took me 5:53.

I jumped on the Air Dyne for 10:00 just to move after that and in hopes that it’ll help me not get sore. Went 3.02 miles.

Midline

4 Sets

  • 5 Strict T2B
  • 3/3 Turkish Get-ups (44#)

Really took my time today and didn’t leave until after 2. Did Crossover Symmetry Recovery to finish off.