Resistance - Mar 19

First set
Chest Press - finished with 105 on the bar. Right side felt weaker, and had real trouble at 115 to do the form properly
Bent over row, with 65lb barbell
lateral raise - 15lb

second set
Side Steps, with tubing tieing legs
single leg, bend over balance, and twist with hands
rear delt fly - 12.5lbs

last
back extensions on ball
that pilates move where you hold the ball between your feet, raise bottom foot off ground, then do crunches

Good workout.

Long Slow Distance - March 18

Great weather for the run.  Scheduled distance was 26K, The run is mapped out here .  Pace was good, we managed to get everyone to slow down a bit.  Eventually we had to split into three groups, and some were feeling the pace was a bit fast, and had trouble late in the run.  We ended up walking the last 5K.

The important thing is, we did those miles, they count, even if they were a much much slower pace.  We had another person in the front group have to finish the run with a long work, but they were injured and hurting when we caught up to them.  Definitely too much speed.

Racing - St Pats Day run - March 17

Good run, did about 44:30 (according to the garmin, but the official time says 44:37 I think).

I ran the last K in 3:55, and felt real good up to there, so I think that I could have run the last 5K faster, and did my finishing kick at the 7k mark, instead of waiting till 8.5 to really kick it.

Good times

Swim Fit - March 15

We did relay races tonight, so I wore 'the suit'.  What fun, the swimming felt great, still like work, but that the work was paying off as well.  Of particular note was the last sprint we did, where I was the anchor leg, having to do 50m of freestyle, and I felt strong at the end, nearly as strong as the beginning.

Wonderful.

Vive La Resistance - March 14

Today we moved into heavy weights on the machines.

did leg press, lat puldowns and chest press.

I think I peaked at 190 on legs, 150 on lat pulldowns, and 170 on chest press.  On legs and lats, I did 21 reps, as Lindsay kept coming over just as I was done the 20, and saying 'you can do one more'.

On lat pulldowns, I tried 170, and it was absurdly more difficult that 130.  Its possible that I was getting tired at that point, but it also occurs to me that it slightly changes the dynamic of lats when you are approaching your body weight.

Then we did a bunch of core, ab roller, back extension on ball, with straight arms, and side planks with some rotation.

I will absolutely feel this tomorrow.

Swim Fit - Mar 13

Good workout, lots of kick and pull.  5x50m sprints with 15 seconds recovery.  3x100m IM, 1 kick, 1 pull, 1 fullstroke.

I admit I put the fins on for the butterfly fullstroke, as my dolphin kick is just not there yet.  However, for everything else, no fins.  I am really pleased with that.

Steady run - Mar 13

Todays run was originally intended to just be a steady run, just to loosen up the legs after the long run sunday.

But sometimes, ya just gotta run until the desire to choke everyone in your office to death passes.  Luckily, rain and wind made that take only 6k.

Resistance Training - March 12

I was the only one in the group that showed up today, so I had Lindsay all to myself.  She tweaked the workout a bit, to take it a little easy on my tired legs, but we pushed hard on upper body stuff.

First set
- Ab Roller, really concentrating on form and tweaking methods
- grip exercise ball with feet, then do hip raises
- Balance, exercise like single leg deadlift, but twist hand to floor when in down position (no weights)

Second set
- Chest Press - 45lbs, then 50, then 45 again with concentration on form, taking 4-5 seconds to lower weight
- rear delt fly, first 15lbs, then 20's
- overhand rotation with tubing

Third set
- assisted pullups, first at 40lbs, then 25! tough
- track sideways step with tubing
- overhead rotation

Stretch and roll.   I should (and will) fell this workout in the upper body

Long Slow Distance - March 11

Started from Home, so I got 8k done in 45 minutes, then joined the Shawnessy crew for their 23K run.  With a bit of back and forth between groups, I did 31.5K, thats close enough to 32k to count for me.  It felt good.  real good.   The only problem I had was on one of the fast runs between groups, I could feel my left calf start to cramp.  This was at about the halfway point, so if it cramped, I was gonna be in real trouble.

I ended up splitting off a group that was feeling the pace was a bit too intense, so we slowed it down just a bit.  It was Cloe and Barry who were my running companions.  Once we crossed into new territory, it was time for high 5's all round.  Its fun to see them hit this milestone, as it makes me remember what hitting that milestone was like.

Tempo Running - March 9

After a day off, did a tempo run for a friday.  Managed it well, felt good.  I did it in three pieces, To crowchild, then to 10st, then to eau claire.   Held 4:30-4:15 pace for the tempoing bits.  I was puffing hard, but it was doable.  Felt good when it was done.

Resistance Training - March 7

Started with a Tabata, then did easier upper body, core, rotator cuff exercises.

BTW, it was only myself and Paul at this workout.  Everyone else must have known a Tabata was on the menu, and bailed :-)

Resistance Training - Upping the weight - March 5

Resistance Training today.  We did lots of leg work, and up the weight.

3 sets of
Squats - 95lbs for first 20, then 145lbs for next 2  (BTW, previous max was 135)
Chest Press - 65 to start, for 20, then 105lbs for 12 reps next 2
Lat Pulldown - 100lb to start, second one 120lbs but bad form, then 110lbs with good form for 15

3 sets of
Deadlift - 90lbs for warmup, then 2 at 110lbs for 15 reps
Single leg Squats
Glider (skater) single leg squats
some ab work (lay back on bench, grab bench above head.  Legs straight up, lift hips toward roof)


Stretch and Roll