This week marked the first week of Wednesday "Fun Time." With Wednesdays now at the track with larger groups, I've flipped my Wed & Thurs workouts. Wednesdays are now sprinting and Thursdays are conditioning/plyos/weights. In the past, I've always done track sessions the day after a lift or plyo session. Battling through any related fatigue or general flatness on track days seemed to be part of the challenge. I like this switch, however, because it allows me a track day after an off day. My Sunday track days still follow conditioning/plyos, but having a slightly different setup during the week may help Wednesdays become harder sessions and yield some better results.
Tuesday, Feb 15th - Off
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Wednesday, Feb 16th - 8x200m, 26 sec goal, walk 5 minutes recovery (can take more if needed)
I did a 200m workout during Fun Time last week. Kantor, Frankie, Keegan, Ken, Salmi, and Russ joined me for parts of the workout, which was great. Folks also threw and jawed with cantankerous old men jogging around the full track (new start time: 7pm!). Agan did all 8 and worked hard. His times were around 27-28 seconds (in sneakers) with maybe a 29 in there, which beat my times for this workout from previous years. Here are my times:
1. 200m - 26 - 26.5
2. 200m - 26 - 26.4
3. 200m - 26 - 27.0
4. 200m - 26 - 26.6
5. 200m - 26 - 27.4
6. 200m - 26 - 28.0
7. 200m - 26 - 27.2
8. 200m - 26 - 26.4
Last year, I ran this workout in sneakers indoors at Yates. I was horrible. This year, though, due to some encouraging times from Jan/early Feb, I targeted 26's as my goal. I paced the first three reps and felt pretty good, although I had to speed up a bit for reps 2 and 3...the 3rd one not being quite fast enough, which annoyed me. Frankie went out hard for #4, which I appreciated. It helped me stay fast and get a 26. After that, though, my times started to slip a bit. I went on feel/effort instead of time and paid for it. I don't think I was mentally prepared for this workout. Not sure if I'd actually been able to do it anyway, though. After running the 28 flat on #6, we rested a bit longer and pushed hard the last couple reps. For #8, I gave it everything and felt really good until about the 190m point when it started to feel like the wheels were coming off. I was really happy I was able to end on a 26, though. It would have been great to get a couple more 26's in there, but this was an encouraging workout at this early stage in the season.
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Thursday, Feb 17th - half mile jog; stadium step runs (run up, walk down for recovery, run up, 25 minutes total); explosive plyos; weights; finish with a half mile jog
I made up the Monday weight session on Thursday. I jogged from the metro to the gym as my initial half-mile jog and then spent 25 minutes running up and down the stairwell, haha. I made a point to keep me feet moving quickly and feel I need to get better at workouts like these. Then, after a brief rest, I went into a joint plyo/weight session. I've not really combined sessions like this before, but I liked it. I was able to start off with some of the lighter plyos, move into some of the heavier lifts, and then mix in power plyos with some of my lighter circuits. I did two-legged hops for quickness/explosion, squats, bench press, overhead squats, box jumps, rotator cuff, standing running arms, one-legged hops (running), lunges, and ab/adductors. For the squats, I did sets of 8, 8, and 6 @ 215 lbs. I was lifting on my own so was cautious about that last set. For the overhead squats, I did 65 lbs and still feel a little uncomfortable with them...more so because I worry about giving out or losing my balance if I do too many reps and needing to throw down or drop the weight. The Y doesn't have a power lifting area, so the space (and non-rubber plates) is not amenable to throwing weight around...
Friday, Feb 18th - Off
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Saturday, Feb 19th - 50 minute run, weights
Laura and I went on a long run in the morning. Hers was over an hour since she ran down to my place as well. We ran through Rock Creek Park with a nice detour on the way back that led to a barefoot river crossing. Fun times. Laura had worked out Thursday and Friday with long cardio sessions and some weights, so she powered through despite her third long cardio day in a row. After an insane brunch at the Tabard Inn and a mandatory afternoon nap, we raced over to the gym for about 45 minutes before it closed. I obviously wasn't able to get everything done that I wanted to, but I did manage to do squats, deadlifts, pull-ups (I think), standing running arms, and calves. For the squats, I did sets of 10, 7, 7 @ 215 lbs. Laura helped me on the very last rep. It was good having her there to step in; I may have been able to finish on my own but better to be safe.
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Sunday, Feb 20th - 4x150m buildups, 6x40m - full speed, 3 minutes walking recovery.
I took my digital camera and brand new cheapest-they-come tripod to the track on Sunday and filmed Salmi, George, and I run the 40s. I may get to posting these videos at some point, but I have a ton of stuff to improve on. George/Salmi: I checked out some stuff you guys were doing as well; we should chat next time we're at the track. My camera kind of sucks but it's better than nothing. These sprints weren't timed. The 150m buildups are 50m jog-50m stride-50m sprint. They're a nice lead-in to the full speed work. I get most worried about injury during these short distance workouts, so I made a point to warm up well.
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Monday, Feb 21st - 30 minutes cross training, weights/plyos
Went to the gym with Laura and started with 30 minutes on the bike. I did an interval workout which was tough at times but my heart rate stayed below 130, which is rare for me. Laura experienced the same thing (and she worked harder than I did). We then did squats and pull-ups. For the squats, I managed to get 3x10 at 215 lbs, a personal best. My hips felt stronger when at the bottom of the motion, which was nice. Laura folded in a circuit with bench press, calves, and back extensions...and then did squats to push presses and a few overhead squats with low weight as an intro. Laura did 3 sets of squats to push-presses with the 45 lb bar and got 7 push presses out each time before continuing on for 15-20 total squats per set. She worked really hard; the push presses were very impressive. I tried them with 85 lbs and had a tough time getting to 7 reps. I was particularly bad at lowering the weight back onto my shoulders prior to dropping down into my next squat. More often than not it came down rather forcefully and sometimes the landing was not particularly soft. At any rate, I stayed at the gym a bit longer and did dumbbell curls to shoulder press, overhead squats (just a few), calves, shoulder/triceps, standing running arms, two-legged hops for explosion, one-legged running (hopping), and lunges. I've found that combining weights and plyos (which will happen on Mondays) leave me feeling more sapped the next day than I otherwise would be; it's nice to have a day off afterward.
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Looking forward to some 300's on Wednesday. Wham-o!
Tuesday, February 22, 2011
Thursday, February 17, 2011
Runner's High
Interesting article about runner's high.
New theory is that it's not endorphins but instead endocannabinoid molecules that, you guessed it, cannabis replicate pretty well.
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I got a really good runner's high last week after the 10x100m full speed workout. I got it a bit yesterday after my 8x200m workout (to be recapped once my week is done) but certainly not as much. The 200s were more painful and tougher, and I'm sure that played a part in muting my post-workout euphoria.
New theory is that it's not endorphins but instead endocannabinoid molecules that, you guessed it, cannabis replicate pretty well.
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I got a really good runner's high last week after the 10x100m full speed workout. I got it a bit yesterday after my 8x200m workout (to be recapped once my week is done) but certainly not as much. The 200s were more painful and tougher, and I'm sure that played a part in muting my post-workout euphoria.
Tuesday, February 15, 2011
Week 5 Summary
I had a good series of workouts this week. After my satisfactory but not stellar 38 for my 300m time trial, I went out for both speed and endurance work this week.
Tuesday, Feb 8th - Off
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Wednesday, Feb 9th - Conditioning mile, plyos.
I felt sluggish during this conditioning mile. My exercises were 25 push-ups/30 seconds ab (varying exercises), 25 dips, and hopping over a line for quickness. The push-ups/dips were the hardest, naturally, but 25/25 is a step up from my starting point of 20/20 to start the year. Last year my best conditioning mile was 35/35 and I almost died. I want to beat that mark this year. It felt great to do plyos. It's been so long since I've done a good plyo session. I respond well to them and the time saved by doing plyos instead of a full lifting session was welcome. I did two-legged hops for quickness, two-legged hops for explosion, one-legged hopping (running), depth jumps, and straight-legged jumps. I need to get more explosive.
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Thursday, Feb 10th - 10x100m, 12 sec goal, walk 5 minutes recovery
Went to Washington Lee with Kantor and Agan. I could feel a little bit from the plyos but treated this as a good thing. I ran in spikes. Here are my times:
1. 100m - 12 - 12.5
2. 100m - 12 - 12.4
3. 100m - 12 - 12.1
4. 100m - 12 - 12.1
5. 100m - 12 - 12.4
6. 100m - 12 - 12.4
7. 100m - 12 - 12.8
8. 100m - 12 - 12.6
9. 100m - 12 - 12.4
10. 100m - 12 - 12.4
We threw around between reps, although we started focusing more on the runs by the end of the set. Stomachs were an issue for everyone; Kantor ended up running the first 3 reps and then doing a couple more over the course of the rest of the workout. Agan's stomach bothered him as well but he managed all 10, with almost all under 13 seconds in sneakers. Very solid work.
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Friday, Feb 11th - Off
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Saturday, Feb 12th - Cross-training, plyos/weights
I spoke with Alison, the friend who's coaching me from afar, today. Funnily enough, this was the first conversation we've had in 4 years of email/online correspondence. Crazy when I think about it. We went over a few things and talked about workouts/goals/things to focus on. It was great. I then went to the Y and shot some hoops for a while and then jumped on the bike for 10-15 minutes. Then I did squats, overhead squats, bench press, dumbbell curl to press, calves, standing running arms, two-legged hops for quickness/explosion, and one-legged hops (running). I hadn't eaten very well up until this point, so finished up with only two sets of the above plyos instead of three. For squats, though, I managed a personal best of 3x10 @ 205 lbs. I got a little lightheaded by the end but by standing and breathing I was able to finish out these sets pretty easily...except for the last rep of the last set. That one was almost too much. I then tried overhead squats for the first time and did a casual 3x10 @ 45 lbs (just the bar). The shoulder/core work was immediate and my balance was an issue for the first set. I was much more stabilized there on out. I plan to do these on all gym days because they do a nice job of working my shoulders and squatting with low weight...the latter being a nice lead-in to some box jumps or something.
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Sunday, Feb 13th - 4x500m, 90 sec goal, 5 minutes walk recovery (can take a bit longer if needed).
1. 500m - 90 - 90
2. 500m - 90 - 86
3. 500m - 90 - 88
4. 500m - 90 - 86
George and Salmi joined me at Banneker. George had come straight from two hours of basketball, haha. We paced the first rep to 90 to see how it felt. After that I felt I could push a bit harder down the last 200m, so I continued to pace the first 300m at 54-55 seconds and then pushed harder down the last 200m. For the last rep, George, feeling his legs, graciously volunteered to stand at the 300m mark and act as a rabbit for the last 200m. I gave that last one everything I had. It was exhausting. Salmi ran all four reps in very good times of 90-88-93-97(?). George was similar for those first three.
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Monday, Feb 14th - 30-60 minute jog, weights
Plan today was a long workout. But after a poor night's sleep Sunday night and a tough workout the day before, I ended up taking the evening completely off. The modified plan was to rest on my couch and then do a run/exercises in my apt, but I think I needed the rest. I will make up this weight workout on Thursday, which is my new conditioning/plyos/weights day.
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Fired up for the first Fun Time session on Wed. Sounds like 6:30 for now...
Tuesday, Feb 8th - Off
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Wednesday, Feb 9th - Conditioning mile, plyos.
I felt sluggish during this conditioning mile. My exercises were 25 push-ups/30 seconds ab (varying exercises), 25 dips, and hopping over a line for quickness. The push-ups/dips were the hardest, naturally, but 25/25 is a step up from my starting point of 20/20 to start the year. Last year my best conditioning mile was 35/35 and I almost died. I want to beat that mark this year. It felt great to do plyos. It's been so long since I've done a good plyo session. I respond well to them and the time saved by doing plyos instead of a full lifting session was welcome. I did two-legged hops for quickness, two-legged hops for explosion, one-legged hopping (running), depth jumps, and straight-legged jumps. I need to get more explosive.
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Thursday, Feb 10th - 10x100m, 12 sec goal, walk 5 minutes recovery
Went to Washington Lee with Kantor and Agan. I could feel a little bit from the plyos but treated this as a good thing. I ran in spikes. Here are my times:
1. 100m - 12 - 12.5
2. 100m - 12 - 12.4
3. 100m - 12 - 12.1
4. 100m - 12 - 12.1
5. 100m - 12 - 12.4
6. 100m - 12 - 12.4
7. 100m - 12 - 12.8
8. 100m - 12 - 12.6
9. 100m - 12 - 12.4
10. 100m - 12 - 12.4
We threw around between reps, although we started focusing more on the runs by the end of the set. Stomachs were an issue for everyone; Kantor ended up running the first 3 reps and then doing a couple more over the course of the rest of the workout. Agan's stomach bothered him as well but he managed all 10, with almost all under 13 seconds in sneakers. Very solid work.
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Friday, Feb 11th - Off
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Saturday, Feb 12th - Cross-training, plyos/weights
I spoke with Alison, the friend who's coaching me from afar, today. Funnily enough, this was the first conversation we've had in 4 years of email/online correspondence. Crazy when I think about it. We went over a few things and talked about workouts/goals/things to focus on. It was great. I then went to the Y and shot some hoops for a while and then jumped on the bike for 10-15 minutes. Then I did squats, overhead squats, bench press, dumbbell curl to press, calves, standing running arms, two-legged hops for quickness/explosion, and one-legged hops (running). I hadn't eaten very well up until this point, so finished up with only two sets of the above plyos instead of three. For squats, though, I managed a personal best of 3x10 @ 205 lbs. I got a little lightheaded by the end but by standing and breathing I was able to finish out these sets pretty easily...except for the last rep of the last set. That one was almost too much. I then tried overhead squats for the first time and did a casual 3x10 @ 45 lbs (just the bar). The shoulder/core work was immediate and my balance was an issue for the first set. I was much more stabilized there on out. I plan to do these on all gym days because they do a nice job of working my shoulders and squatting with low weight...the latter being a nice lead-in to some box jumps or something.
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Sunday, Feb 13th - 4x500m, 90 sec goal, 5 minutes walk recovery (can take a bit longer if needed).
1. 500m - 90 - 90
2. 500m - 90 - 86
3. 500m - 90 - 88
4. 500m - 90 - 86
George and Salmi joined me at Banneker. George had come straight from two hours of basketball, haha. We paced the first rep to 90 to see how it felt. After that I felt I could push a bit harder down the last 200m, so I continued to pace the first 300m at 54-55 seconds and then pushed harder down the last 200m. For the last rep, George, feeling his legs, graciously volunteered to stand at the 300m mark and act as a rabbit for the last 200m. I gave that last one everything I had. It was exhausting. Salmi ran all four reps in very good times of 90-88-93-97(?). George was similar for those first three.
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Monday, Feb 14th - 30-60 minute jog, weights
Plan today was a long workout. But after a poor night's sleep Sunday night and a tough workout the day before, I ended up taking the evening completely off. The modified plan was to rest on my couch and then do a run/exercises in my apt, but I think I needed the rest. I will make up this weight workout on Thursday, which is my new conditioning/plyos/weights day.
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Fired up for the first Fun Time session on Wed. Sounds like 6:30 for now...
Tuesday, February 8, 2011
Week 4 Summary
Monday, Jan 31st -
Half Marathon workout at the gym (see below from last week)
Tuesday, Feb 1st -
Off
Wed, Feb 2nd -
45 minutes of cross-training (running/biking/stair-stepper (ha!)), weights. I did squats, squat jumps, pull-ups, bench, biceps to shoulder press, standing running arms with 10 - 12.5 lbs, abs, and calves. For the squats I was on the free rack and did 5 reps @ 225 lbs, 4 reps @ 235 lbs, and 3 reps @ 235 lbs. I was quite cautious due to some hammy tightness but was pleased that the sets at 235 lbs went smoothly. Squat jumps were two set of 10 @ 135 lbs. I think these jumps are slightly stretching/straining a ligament on my right knee. I may skip these altogether for a few weeks and see if that helps. I was doing sets of 5 reps across the board in prep for the Sunday time trial.
Thurs, Feb. 3rd -
Went out for some track action with George, Salmi, and Calvin. We did a tempo speed workout. Rest was to walk the same distance just ran:
50m - 100m - 150m - 200m (30 sec) - 300m (42 sec) - 350m (49 sec)
Everyone ran hard. It was great to have folks out there. Everyone was pretty close to 30 seconds for the 200m. I ran a 31. I was also in spikes. For the 300m, I finished in 43. The rest of the crew ran a solid time in the mid to high-40s. The 300m was not pleasant. I, for one, did not pace well, and slowed incredibly down the last 100m, mostly just due to fatigue and knowing that I had one more left. The 350m was certainly the toughest. It was also set up to be the hardest effort. George got a 53 or a 54, which was great. I managed a 50 in my spikes and Salmi/Calvin were both sub-60. Again, these are all solid times, especially for folks who are used to a different kind of running.
Fri, Feb. 3rd -
Off
Sat, Feb 4th -
10 hill repeats. Ran up, walked back down. Jogged there and back.
Sun, Feb 5th -
Time trial. Thanks to Cal and Tommy for helping me out. We met up at Washington Lee with a bunch of folks looking to play some football. Youth soccer camps stymied that effort, but the track was relatively clear, which was great. I ended up running a 38.7, according to Tommy, the stopwatch extraordinaire.
Mon, Feb 6th -
Went on a 30-minute run with Laura, then did a lift. We started with pull-ups (Laura is quite close to her goal of doing one on her own) and then did a machine circuit: bench, biceps, shoulders, triceps. I then continued with squats, squat jumps, standing running arms with 10-12.5 lbs each hand, rotator cuff, straight-legged hops, leg press, hip ab/adductors.
For the squats, I was on my own and did 4 reps @ 225 lbs, 5 reps @ 225, and then 3 reps @ 225. A dude spotted me on the 2nd set. I didn't feel as strong as I did last week. I did two sets of squat jumps @ 115. 7 reps or so. But my I started feeling something in my knee again so I skipped the 3rd set. For the leg press, I did sets of 5 at 235, 245, and 255 or something like that.
Today -
Off
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I've decided that my right knee needs to heal some ligaments...I feel slight tenderness when twisting on my knee, so I'm going to stop the squat jumps for the next few weeks. I might move to only the leg press if the squats start to irritate it.
As for this week, Wednesday will be conditioning mile and plyos. Thursday will be speed work (10x100m w/ 5 minutes rest). Anyone interested in either or both?
Location flexible. Peace.
Half Marathon workout at the gym (see below from last week)
Tuesday, Feb 1st -
Off
Wed, Feb 2nd -
45 minutes of cross-training (running/biking/stair-stepper (ha!)), weights. I did squats, squat jumps, pull-ups, bench, biceps to shoulder press, standing running arms with 10 - 12.5 lbs, abs, and calves. For the squats I was on the free rack and did 5 reps @ 225 lbs, 4 reps @ 235 lbs, and 3 reps @ 235 lbs. I was quite cautious due to some hammy tightness but was pleased that the sets at 235 lbs went smoothly. Squat jumps were two set of 10 @ 135 lbs. I think these jumps are slightly stretching/straining a ligament on my right knee. I may skip these altogether for a few weeks and see if that helps. I was doing sets of 5 reps across the board in prep for the Sunday time trial.
Thurs, Feb. 3rd -
Went out for some track action with George, Salmi, and Calvin. We did a tempo speed workout. Rest was to walk the same distance just ran:
50m - 100m - 150m - 200m (30 sec) - 300m (42 sec) - 350m (49 sec)
Everyone ran hard. It was great to have folks out there. Everyone was pretty close to 30 seconds for the 200m. I ran a 31. I was also in spikes. For the 300m, I finished in 43. The rest of the crew ran a solid time in the mid to high-40s. The 300m was not pleasant. I, for one, did not pace well, and slowed incredibly down the last 100m, mostly just due to fatigue and knowing that I had one more left. The 350m was certainly the toughest. It was also set up to be the hardest effort. George got a 53 or a 54, which was great. I managed a 50 in my spikes and Salmi/Calvin were both sub-60. Again, these are all solid times, especially for folks who are used to a different kind of running.
Fri, Feb. 3rd -
Off
Sat, Feb 4th -
10 hill repeats. Ran up, walked back down. Jogged there and back.
Sun, Feb 5th -
Time trial. Thanks to Cal and Tommy for helping me out. We met up at Washington Lee with a bunch of folks looking to play some football. Youth soccer camps stymied that effort, but the track was relatively clear, which was great. I ended up running a 38.7, according to Tommy, the stopwatch extraordinaire.
Mon, Feb 6th -
Went on a 30-minute run with Laura, then did a lift. We started with pull-ups (Laura is quite close to her goal of doing one on her own) and then did a machine circuit: bench, biceps, shoulders, triceps. I then continued with squats, squat jumps, standing running arms with 10-12.5 lbs each hand, rotator cuff, straight-legged hops, leg press, hip ab/adductors.
For the squats, I was on my own and did 4 reps @ 225 lbs, 5 reps @ 225, and then 3 reps @ 225. A dude spotted me on the 2nd set. I didn't feel as strong as I did last week. I did two sets of squat jumps @ 115. 7 reps or so. But my I started feeling something in my knee again so I skipped the 3rd set. For the leg press, I did sets of 5 at 235, 245, and 255 or something like that.
Today -
Off
----
I've decided that my right knee needs to heal some ligaments...I feel slight tenderness when twisting on my knee, so I'm going to stop the squat jumps for the next few weeks. I might move to only the leg press if the squats start to irritate it.
As for this week, Wednesday will be conditioning mile and plyos. Thursday will be speed work (10x100m w/ 5 minutes rest). Anyone interested in either or both?
Location flexible. Peace.
Tuesday, February 1, 2011
Week 3 Summary
Here's what I did last week:
Monday, Jan 24th -
Off
Tuesday, Jan 25th -
20 minute jog, followed by weights. I did not get a ton done in this weight session...only managed to get in pull-up, squats, squat jumps, bench, and some arm exercises before leaving at my 9:30pm stopping point. Squats were 3 sets of 8 or so at 195 lb. and squat jumps were 3 sets of 10 at 105 lbs. I'm still shitty at pull-ups.
Wednesday, Jan 26th -
6x200m with 50m walk/50m jog recovery. I ran this on the 90+m indoor track at the Y. Not a great track for this kind of workout, but whatever. Goal was sub-30 and I ended up running 31s and 32s. Given Sunday's performance below, running in a group would have helped.
Thursday, Jan 27th -
The Marathon. Due to the snow, etc., I was able to leave work early and get to the gym by 5. I'm pretty sure I've dreamed about this before and it's certainly one of my favorites. I changed and used the foam roller for 15 minutes. I then lay around for 30 minutes to decompress. I got started at 6 with 20 minutes of 1-minute runs on the indoor track. 1 minute on, 1 minute off. Pace is as fast as you can maintain. These are not sprints. By my estimates, I ran about 330m on average in each minute...maybe a bit further. I'll pace it off tomorrow. I was happy with this distance. My goal is to run a 350m average by the end of the track season. I then pulled out my snacks and had a brief halftime recuperation before going downstairs for a full lift. I had tons of time so I managed to do everything: squats, squat jumps, standing running arms w/ weights, bench, bicep to shoulder press, shoulder/triceps, calves, leg press (one set only...I was dead), hamstrings, quads, ab/adductors. It was awesome. For the squats I did 4 sets of 6-7 at 205 lbs. Squat jumps I moved up as well to 115 lbs. 3 sets of 10.
Friday, Jan 28th -
Off
Saturday, Jan 29th -
Off (for Cornell alumni leadership conference, hey-yo!)
Sunday, Jan 30th -
8x400m with 200m walk recovery (about 2 minutes). First off, props to Jammin for showing up. I don't any of us was anticipating how hard this workout ended up being. I knew after the 1st one but didn't let on a ton. Last year, my goal time for this workout was 80 seconds per rep. It was pretty easy...the last few were the only ones that really required much effort. So I went into this workout shooting for 78's in my mind as a good starting point. But there goes George "rocket pants" Strange, to lead the first lap in a 72. Way to go, king kong. Salmi followed with a 73 or so and Agan with a 72. By this point our fate was sealed but I paced to a 75 for #4. #'s 5 through 7 were all around 72 to 73 seconds and George led a 70 to finish it out. Everyone was gassed. I don't think it was the intro workout we were expecting, but I'm really happy it turned out the way it did. Everyone pushed really hard. My coach was impressed, haha. Some of the future workouts will be a bit modified I think.
Monday, Jan 31st -
Half Marathon. Laura was my partner in crime. Started with a 20 minute jog and some stretching. Then did squats, squat jumps, bench, bicep curl to shoulder press, shoulder/triceps, standing running arms, quads, hamstrings, rotator cuffs, and one set of box jumps. Laura did a modified routine with more circuits and cardio and worked hard. We were both a bit glassy-eyed afterwards. It was hard to motivate to eat. Waking up this morning I felt like a dead weight. Crazy. Does anyone else get this way at all?
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300m time trial this Sunday, babies! We should get together to run/throw. Peace.
Monday, Jan 24th -
Off
Tuesday, Jan 25th -
20 minute jog, followed by weights. I did not get a ton done in this weight session...only managed to get in pull-up, squats, squat jumps, bench, and some arm exercises before leaving at my 9:30pm stopping point. Squats were 3 sets of 8 or so at 195 lb. and squat jumps were 3 sets of 10 at 105 lbs. I'm still shitty at pull-ups.
Wednesday, Jan 26th -
6x200m with 50m walk/50m jog recovery. I ran this on the 90+m indoor track at the Y. Not a great track for this kind of workout, but whatever. Goal was sub-30 and I ended up running 31s and 32s. Given Sunday's performance below, running in a group would have helped.
Thursday, Jan 27th -
The Marathon. Due to the snow, etc., I was able to leave work early and get to the gym by 5. I'm pretty sure I've dreamed about this before and it's certainly one of my favorites. I changed and used the foam roller for 15 minutes. I then lay around for 30 minutes to decompress. I got started at 6 with 20 minutes of 1-minute runs on the indoor track. 1 minute on, 1 minute off. Pace is as fast as you can maintain. These are not sprints. By my estimates, I ran about 330m on average in each minute...maybe a bit further. I'll pace it off tomorrow. I was happy with this distance. My goal is to run a 350m average by the end of the track season. I then pulled out my snacks and had a brief halftime recuperation before going downstairs for a full lift. I had tons of time so I managed to do everything: squats, squat jumps, standing running arms w/ weights, bench, bicep to shoulder press, shoulder/triceps, calves, leg press (one set only...I was dead), hamstrings, quads, ab/adductors. It was awesome. For the squats I did 4 sets of 6-7 at 205 lbs. Squat jumps I moved up as well to 115 lbs. 3 sets of 10.
Friday, Jan 28th -
Off
Saturday, Jan 29th -
Off (for Cornell alumni leadership conference, hey-yo!)
Sunday, Jan 30th -
8x400m with 200m walk recovery (about 2 minutes). First off, props to Jammin for showing up. I don't any of us was anticipating how hard this workout ended up being. I knew after the 1st one but didn't let on a ton. Last year, my goal time for this workout was 80 seconds per rep. It was pretty easy...the last few were the only ones that really required much effort. So I went into this workout shooting for 78's in my mind as a good starting point. But there goes George "rocket pants" Strange, to lead the first lap in a 72. Way to go, king kong. Salmi followed with a 73 or so and Agan with a 72. By this point our fate was sealed but I paced to a 75 for #4. #'s 5 through 7 were all around 72 to 73 seconds and George led a 70 to finish it out. Everyone was gassed. I don't think it was the intro workout we were expecting, but I'm really happy it turned out the way it did. Everyone pushed really hard. My coach was impressed, haha. Some of the future workouts will be a bit modified I think.
Monday, Jan 31st -
Half Marathon. Laura was my partner in crime. Started with a 20 minute jog and some stretching. Then did squats, squat jumps, bench, bicep curl to shoulder press, shoulder/triceps, standing running arms, quads, hamstrings, rotator cuffs, and one set of box jumps. Laura did a modified routine with more circuits and cardio and worked hard. We were both a bit glassy-eyed afterwards. It was hard to motivate to eat. Waking up this morning I felt like a dead weight. Crazy. Does anyone else get this way at all?
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300m time trial this Sunday, babies! We should get together to run/throw. Peace.
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