Tag: run

Slow Run

Before noon today I went for a run and did 2.35 miles in 25:08 and just felt sluggish. I wasn’t feeling myself in the hot tub or the lake and tried to take a nap in the afternoon. Maybe I’m getting sick from the girls, which could explain the extremely slow running yesterday and today.

Feels Like 97

Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.

Warm-ups

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 10×15#
    • 5×20
    • 5×30
  • 5 Deadlifts (45#)
  • 5 Hang Muscle Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Push Jerks (45#)
  • 5 C&J (75#)

Strength

E2M – 5 Rounds

  • 10 Seated DB Shoulder Press (35-40-40-40-45#)

Conditioning

3 Rounds

  • 700m Run
  • 15 C&J (95/65#)

With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.

Midline

3 Rounds

  • 12 Hanging Half Circle Knee Raises
  • 12 alt Single Leg Lifts (hold up on PVC)
  • 16 Plank Hops
  • 12 Seated Pike Double Leg Lifts

Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.

Our Own Thing

My back is tight and my shoulders need a rest from kipping, so we didn’t go to the park to hang up the rings like we were talking about. Doing our own thing for the workout today.

5 Rounds (IGYG per movement)

  • 50m Farmer Carry (handles, 98#)
  • 150m Run
  • 25/25m Single Arm OH Carry (50# DB)
  • 8/8 Single Arm Dumbbell Hang C&J (50#)

Took us exactly 27:00. Really good combination of movements. Sweaty one today.

6 Rounds (each, IGYG)

  • 10 Plyo Lunges (40# DBs)
  • 8 Parallette Shoot Throughs

B felt something in here knee in the last round so didn’t finish and she had been cutting back the shoot through reps. It was just over 8:00 when I finished.

Feeling Whooped

Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • Squat Clean
    • 5×95
    • 3×135
    • 2×165

Strength

Shoulder Press

  • 10×45
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×150
  • 2×157.5

No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.

Conditioning

4 Rounds

  • 400m Run
  • 7 Squat Cleans (175#)

This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Another big PR, by 22 seconds with a time of 9:03.

Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

  • 400m Run
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Landmine Curtsy Lunges (45#)
  • 5 Dumbbell RDLs (35#)
  • 10 Landmine Curtsy Lunges (70#)
  • 5 Dumbbell RDLs (45#)

Legs

3 Sets

  • 20 LM Curtsy Lunges (95#)
  • 10 RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (62# KB)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

  • 40 cal BikeErg
  • 30 T2B
  • 20 Burpee Box Get Overs (24″, hands can touch)
  • 5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Early Murph

Took a rest day yesterday, but I spent 2 hours milling wood for my living room wall and over 2 hours doing yard work. Out in the garage to start at about 11am today.

“Murph”

  • 1 Mile Run
  • 20 Rounds
    • 15 Air Squats
    • 5 Pull-ups
    • 10 Push-ups
  • 1 Mile Run

I ran the first mile in 8:15 and felt good. My round times were 47, 45, 48, 50, 52, 51, 55, 56, 55, 55, 56, 53, 56, 55, 57, 59, 59, 59, 59, 59 seconds for a total of 18:06 doing the 20 rounds. It was nice starting with squats because my legs felt much better heading out for the second mile. Ran that in 8:54 to finish in 35:15. Not as good as last year, but my second best time.

Nice to have Murph done so we have all day tomorrow to do whatever we want. Now we brunch!

Testing a Strategy Through Half Murph

Yesterday I got rained out of golf, so was able to spend the evening finishing the outside wall of my house. Today is was about 80° and humid as fuck at 4pm when we hit the garage.

Conditioning

  • 850m Run
  • 5 Rounds
    • 30 Air Squats
    • 10 Pull-ups
    • 20 Push-ups
  • 850m Run

I’ve been thinking about doing 10 rounds of 10-20-30 for Murph, so this was a good test. This morning I was reading Reddit and saw someone mention starting with the air squats, which I thought was brilliant because going from squats right to that last mile always sucks on the legs.

I did the first run in 4:29. My round splits were 1:26, 1:32, 2:01, 2:03, and 2:06. I was able to do two rounds of push-ups unbroken, but then 12-6-2, 10-6-4, and 4×5. I bet my squats got a little slower too. The last run was about 4:36. Total time of 18:13, which is a slower pace than my full Murph last year. Needless to say I won’t be doing the 10-20-30, because my average pace per round of “Cindy” today would have been 54.8 seconds and last year during Murph I averaged about 51.6 seconds per round. I think I will start with squats though.

Our plan is to do Murph on Sunday morning, which should be nice and cool. So that should be much better on the body because it was hard to breathe in the thick air today.

Midline

4 Rounds

  • 10/10 Partner Banded Rotations & Holds (red)
  • 10/10 KB Side Bends (70#)
  • 10/10 One Arm Weighted Single Leg V-ups (20#)

Legs

4 Rounds

  • ~35s Bottom Squat Hold
  • 20 Plyo Lunges