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28 degrees - brrrr! luckily i checked the temperature before i dressed. not much to say, it was a perfectly comfortable run.
Workout:
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rounds of
50 - 40 - 30 - 20 - 10 of
push ups (lift hands on each rep)
weighted sit up w/ OH press - 20#
goblet hold weight, isometric squat hold with side lunge
30:xx
then (more) core
Workout:
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one mile warm up then six - goal was tempo pace - 7:40s, however I ended up going a little faster. it took me a few miles to get warmed up but otherwise it was good practice. the last mile is about .75 uphill and i wasn’t quite in the mood to fight for the pace. it was also really windy but there’s a good chance my marathon will be windy.
splits - 9:29, 7:50, 7:31, 7:24, 7:26, 7:31, 8:12, 8:09
Workout:
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because of the “lost” week last week, i’m taking this week a little harder than i usually would right before a race. you’ve got to earn a taper, and i can’t say i’ve earned it. so instead of doing ~75% as i usually would, i’m going 100% and i’ll deal with a taper next week.
5 rounds:
3′ of
3 squat cleans 26#db
6 pushups
9 squats
after each 3′ round do 1′ situps & 1′ v-ups rest for 1′ then do four more rounds
Workout:
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last long run before the marathon, not that i’ve had many long runs. michelle and i braved the still snowy/slushy roads to get this run in. i was definitely getting tired by the end, but overall it was a solid run. i’m hoping i can pull off a decent time and be set up nicely for the rest of the year.
Workout:
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Too much snow on the ground and it’s freezing rain to go running outside. Unfortunately i dont have my treadmill back in our house so I walked a few blocks to a gym to hit the treadmill. Just trying to keep moving til this weather breaks.
Workout:
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I should have gone out yesterday but the weather has not been compliant with my training plan! i was planning on 8 but misjudged the loop and ended up with 9. no complaints. it was slow in places because of the snow/ice/slush on the ground, but it was mostly a pleasant run.
Workout:
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“celebrated” my birthday by getting up at the crack of dawn in freezing rain to run the first 12 of a point to point (tukwila to alki) half marathon course that my friend tina is planning to do in a couple of weeks. it is a self supported race so it was good for her to get some experience on it.
i am on a down week before my last long run next weekend so it worked out perfectly, and the weather wasn’t all that bad for most of the run.
Workout:
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ran with my sister in law. kept it super easy since i will be running tomorrow as well.
Workout:
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with a partner do 5 rounds
12 OH squats 35#
12 good mornings 35#
situps until partner finishes either 500m erg or 400m run
with my friend Paul we finished in 22:27
then core:
4 x 1′ of different weighted situp combinations
Workout:
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one mile warm up then
1 - 8:23
2 - 7:59
3 - 7:57
4 - 8:08 (these two miles are the darkest part of the course)
5 - 8:05
6 - 7:55
7 - 8:11 (hill)
8 - 7:55
Workout:
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20′ of:
3 leg exercises (it would have been squats, but i subbed out different stuff) increase by 3 every reps round
2 shoulder press 15# dumbbells up by 2 every round
1 medicine ball cleans 12# ball up by 1 every round
then core
Workout:
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big loop up north from boathouse with some big hills.
Workout:
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paying the piper for not doing this on wednesday. i’m definitely tired from lack of sleep and the workouts this week.
one mile warm-up, then 7. it took a couple of miles to get into it, but otherwise a pretty good run.
Workout:
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i’ve got just about 5 weeks til my next marathon. my plan is to push the boundaries for the first three then taper and hope for the best. so today i approached the workout with a little more intensity than i have been.
5 rounds
400m run (got in some speedwork!)
25 power clean 15# dumbbells
15 push press 15#
10 push ups
5 pendulums (pike plank swing legs right and left)
23:39
core
3 rounds:
30 bicycles
30 celing crunches
30 side to side crunches
Workout:
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this should have been a tempo run, but i wasn’t feeling up to it so i’m switching it out until friday. i’ll be paying for that on my long run this weekend.
Workout:
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met up with michelle for this one at the north end of the lake, heading out toward woodinville. solid run, my legs were sluggish in the last couple of miles but i felt better than expected. knees held up o.k. too.
Workout:
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warm up, including PT exercises then:
4 x 12 military press - 35#, 40#, 45#, 50#
5 x 3 strict pull ups
max sets of two reps of jerks. got weight up to 85#, not sure how many sets it took to get there.
Workout:
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Workout:
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one mile warm up then 6 right around 8:15 pace, a touch faster than my intended race pace.
Workout:
