6 miles easy

5 05 2013

Still in philly. was a pleasant enough run although the last 3 miles were into headwind. i need to remember that the wind seems to always blow from the north.  somehow i keep getting shocked when i make my last turn to go back and am faced with a wall of wind.

Workout:

  • Type: Run
  • Date: 05/05/2013
  • Time: 08:00:00
  • Total Time: 00:55:18.00
  • Calories: 708
  • Distance: 6.16 miles
  • Average Pace: 8:58.92/mile



Drop in crossfit

4 05 2013

Found a great CF gym near my parents house and they were happy to have a guest.

 

warm-up

30 tigger bounces (bottom of squat, to warm up hips)

then do 2 x tabata of each
burpees

roll-overs

push-ups

1 minute squat hold

200 m run

 

then 15 minutes to find 1 rep max of push press

mine was 120# maybe could have squeezed another few pounds, but the heavy stuff gets scary.

 

then:

12 minute AMRAP of:

5 shoulder to overhead using 70% of PP max (85#)

10 bar facing burpees, w/ jump over

15 push ups

 

5 rounds plus 2 S2O

 

Cooldown w/ 1 mile run

 

Workout:

  • Type: Strength Training
  • Date: 05/04/2013
  • Time: 10:00:00
  • Total Time: 00:50:00.00
  • Calories: 360



4 easy miles in Philly

3 05 2013

visiting my parents for a few days.  i always fee like the first run after a trail run feels efforless and this one fit the bill. everything felt light and fast and easy.

Workout:

  • Type: Run
  • Date: 05/03/2013
  • Time: 08:35:00
  • Total Time: 00:33:11.00
  • Calories: 489
  • Distance: 4 miles
  • Average Pace: 8:17.93/mile



17 miles on trail w/ Michelle

2 05 2013

Three days off due to scheduling conflicts. We were in Pennsylvania for a new project and had a few hours for a run.  We both needed a long run sometime this week and this was a great one. Went to Blue March Lake outside of Reading, PA. Mostly gravel trail which is why the pace isn’t as slow as I would normally be on “real” trails.  Great company, good effort, beautiful scenery, good heat training, overall an excellent run.

Workout:

  • Type: Run
  • Date: 05/02/2013
  • Time: 09:30:00
  • Total Time: 2:55:00.00
  • Calories: 2018
  • Distance: 17.25 miles
  • Average Pace: 10:09.14/mile



10 miles @ Mt. Si 50 miler pacing Brad

28 04 2013

An excellent effort by Brad setting a new PR for 50 miles. His goal was to break 7 hours and although he missed it by just over 20 minutes, he still broke is previous time by an hour.  I got a good workout in and it was fun and inspiring to hang w/ Brad for his last 10 miles. Truly an amazing performance.

Workout:

  • Type: Run
  • Date: 04/28/2013
  • Time: 11:50:00
  • Total Time: 1:27:02.00
  • Calories: 1226
  • Distance: 10.03 miles
  • Average Pace: 8:40.98/mile



Warmup run to boathouse

27 04 2013

Workout:

  • Type: Run
  • Date: 04/27/2013
  • Time: 07:00:00
  • Total Time: 00:20:22.00
  • Calories: 287
  • Distance: 2.28 miles
  • Average Pace: 8:55.71/mile



8 miles easy

26 04 2013

The run was broken up into two pieces - the first 2.5 miles were with Violet. Basically I was just getting her out for a little exercise on a beautiful day. I stopped home to drop her off, grab some water then headed back out for the rest.  Other than being tired from a hard week, it felt pretty good. I really like to run in the early morning hours (preferrably in the dark), but I think I need to incorporate more of these morning runs in so I can acclimate to heat/sun.

Workout:

  • Type: Run
  • Date: 04/26/2013
  • Time: 09:25:00
  • Total Time: 1:12:56.00
  • Calories: 934
  • Distance: 8 miles
  • Average Pace: 9:07.11/mile



Strength Training - 0.8 hours - 04/25/2013

25 04 2013

Very tough workout today. Designed to be done by two people so that when one person is doing the work the other person rests.  I was with my friend Paul.

 

first alternating erg

200m

400m

600m

then both do 800m run then alternate turns doing sets of

10-9-8-7-6-5-4-3-2-1

hang squat clean w/ press - 55#

then both do 800m run

 

27:56

 

then core

25 pull-ups

25 sit-ups

25 v-ups

25 mtn climbers

25 toes-to-bar

25 knee hugs

25 side-to-side crunches

25 sit-up

Workout:

  • Type: Strength Training
  • Date: 04/25/2013
  • Time: 06:00:00
  • Total Time: 00:45:00.00
  • Calories: 324



Warm-up run to boathouse

25 04 2013

Workout:

  • Type: Run
  • Date: 04/25/2013
  • Time: 05:45:00
  • Total Time: 00:21:12.00
  • Calories: 272
  • Distance: 2.32 miles
  • Average Pace: 9:07.95/mile



6 miles easy w/ Tina

24 04 2013

Such a beautiful morning - a little cold, but the sun was shining.

Workout:

  • Type: Run
  • Date: 04/24/2013
  • Time: 06:00:00
  • Total Time: 00:55:04.00
  • Calories: 705
  • Distance: 6 miles
  • Average Pace: 9:10.46/mile



Strength Training - 0.8 hours - 04/23/2013

23 04 2013

warm up then

10 rounds for time

7 deadlifts (95#)
7 burpees
15 weighted situps (20#)
15 DB Push press (25#)

19:55

then core -
2 rounds of 45″ on 15″ off
bicycle
mountain climbers
plank jacks (on elbows)

Workout:

  • Type: Strength Training
  • Date: 04/23/2013
  • Time: 06:15:00
  • Total Time: 00:45:00.00
  • Calories: 324



warm-up run

23 04 2013

Workout:

  • Type: Run
  • Date: 04/23/2013
  • Time: 05:50:00
  • Total Time: 00:21:11.00
  • Calories: 271
  • Distance: 2.32 miles
  • Average Pace: 9:07.95/mile



easy run w/ violet

22 04 2013

Rest day today, but lately I’ve realized that I respond better to a rest day if I do just a little activity to stay loose. I took Violet on a little jog - just long enough for both of us. I know she enjoyed it, but I would have preferred sleeping in. Getting old sure sucks.

Workout:

  • Type: Run
  • Date: 04/22/2013
  • Time: 07:15:00
  • Total Time: 00:24:15.00
  • Calories: 311
  • Distance: 2.56 miles
  • Average Pace: 9:28.72/mile



14 miles easy

21 04 2013

Not that 14 is ever really easy… Tried to keep it slow but it felt easy throughout most of it. Went up the Burke Gilman trail from home so the way back was headwind and it started to get tough. Last 3 miles I could feel the week’s training dragging me down, but mostly it’s a mental game, good marathon training.

Workout:

  • Type: Run
  • Date: 04/21/2013
  • Time: 07:00:00
  • Total Time: 2:12:21.00
  • Calories: 1695
  • Distance: 14.25 miles
  • Average Pace: 9:17.28/mile



Core WOD

20 04 2013

45″ on 15″ off of

 

toe touches

bicycle

static 40 deg hold

sit-ups

russian twist

 

Workout:

  • Type: Strength Training
  • Date: 04/20/2013
  • Time: 08:15:00
  • Total Time: 00:05:00.00
  • Calories: 36



Strength Training - 0.8 hours - 4/20/2013

20 04 2013

lots of warm up then

 

6 minute trios, each starts w/ a 400m run then as many of the exercise(s) as possible in the remaining minutes. 2 minutes off between sets

 

(1) alternate 5 push-ups/5 bent over rows (20# db) - 110

(2) wall ball (14#) - 74

(3) split jumps - 132

(4) alternate 10 kb swings (35#)/10 sit-ups w/ press (20#) - 90

Workout:

  • Type: Strength Training
  • Date: 04/20/2013
  • Time: 07:30:00
  • Total Time: 00:45:00.00
  • Calories: 324



warm up run

20 04 2013

Workout:

  • Type: Run
  • Date: 04/20/2013
  • Time: 07:10:00
  • Total Time: 00:20:19.00
  • Calories: 286
  • Distance: 2.32 miles
  • Average Pace: 8:45.55/mile



Strength Training - 0.8 hours - 4/18/2013

18 04 2013

this one was a tough one…

 

for time

1 mile run

then 2 rounds of 26 reps of each

Box jumps

OH squat (55#)

Sit-ups

Toes-to-bar

Over the bar lateral hop burpees

Negative push-ups (feet on chair)

then 1 mile run

39:01

 

This was long as it was a modified in-memory-of Boston workout.

 

then quick core

Workout:

  • Type: Strength Training
  • Date: 04/18/2013
  • Time: 06:10:00
  • Total Time: 00:45:00.00
  • Calories: 324



warm up run

18 04 2013

Workout:

  • Type: Run
  • Date: 04/18/2013
  • Time: 05:45:00
  • Total Time: 00:20:24.00
  • Calories: 287
  • Distance: 2.33 miles
  • Average Pace: 8:45.55/mile



6 miles easy

17 04 2013

felt a little sluggish but I thought I was running my regular easy pace and now see i was running faster, so i’ll take it. i think that my pace has picked up slightly now that it’s light in the morning.

Workout:

  • Type: Run
  • Date: 04/17/2013
  • Time: 06:10:00
  • Total Time: 00:54:06.00
  • Calories: 797
  • Distance: 6.33 miles
  • Average Pace: 8:32.82/mile