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Your Workout Today


iacas

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Hit the gym for the first time this year yesterday.  I've been working out at home for the last two weeks or so, spending some time with the family over the holiday.  That equates to pretty poor workouts, barely qualifying as maintenance and recovery level.  Started off with legs and back to get back into the swing of it.  Front squats, one-leg squats, glutes, hamstrings, ab/adductors, calf stability and some stretching.  My knees are a little sore today from it.  Should get it back in the next couple of weeks or so.  Man, weather's been nice here.  So many days 65, calm and sunny, and so many freaking meetings at work....

[ Equipment ]
R11 9° (Lowered to 8.5°) UST Proforce VTS 7x tipped 1" | 906F2 15° and 18° | 585H 21° | Mizuno MP-67 +1 length TT DG X100 | Vokey 52° Oil Can, Cleveland CG10 2-dot 56° and 60° | TM Rossa Corza Ghost 35.5" | Srixon Z Star XV | Size 14 Footjoy Green Joys | Tour Striker Pro 5, 7, 56 | Swingwing

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Upper Body+ and Abs/Core+.  No doubles today.  But hey, Joan and I have really gotten back into the swing of things.  I'm proud of us for that.

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Need to remember to start my watch. I try to run for a few seconds before starting it so that the first few data points are good, then I forget until I see a mileage sign painted on the path. Oh well.
Goal today was to do 24:00, and I did. Pace sucked. Not sure why - I was just not feeling great today. I probably could have - and maybe should have - pushed a bit more to do 9:30, but oh well.
Next week, 26:00, 28:00, and 30:00.
BTW, listened to a podcast while I ran today. Liked it a bit more than music - this might be the way I go for the future. Thanks to those who suggested audiobooks/podcasts!
http://connect.garmin.com/activity/139416265
http://www.fitocracy.com/view_workout/2987031/
http://runkeeper.com/user/iacas/activity/65216050
http://www.dailymile.com/people/iacas/entries/11929299
I think I'm done with RunKeeper and Fitocracy. I like the level system in Fitocracy but both sites feel stale, dead, blah, boring, drab. And not many users. DailyMile rocks.

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Despite the lack of snow, It's gotten a bit cold for my taste the last few weeks, so I've been relegate to the elliptical. I got a Nike+iPod thing, and [URL=http://nikerunning.nike.com/nikeos/p/nikeplus/en_GB/plus/#//runs/detail/233562745/163772875/all/allRuns/]this was the one time [/URL]i have used it so far (it doesn't for for elliptical obviously/unfortunately), and even that was more just to test it out. The dip in the middle is when I stopped to tie my shoe and forgot to pause it. [quote name="iacas" url="/t/54241/your-workout-today/126#post_670785"] BTW, listened to a podcast while I ran today. Liked it a bit more than music - this might be the way I go for the future. Thanks to those who suggested audiobooks/podcasts! [/quote] I've tried that and was never able to get into it. I listen to podcasts all the time, but I can't while working out. The elliptical though, is awesome. Running while playing Madden today. BTW, how is runkeeper? Is it worth signing up? The Nike site blows.

Jamieson Weiss

In my bag:

Driver: Titleist TS3 | 15º 3-Wood: Ping G | 17º 2-Hybrid: Ping G410 | 3-PW Irons: Nike VR Pro Combo | 54º SW, 60º LW: Titleist Vokey SM8 | Putter: Odyssey Toulon Las Vegas H7

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Originally Posted by jamo

BTW, how is runkeeper? Is it worth signing up? The Nike site blows.


It's free, but I prefer DailyMile. RunKeeper is ugly and nowhere near as social. DailyMile is geared towards "miles" but I see people putting workouts and things on there too, so it's versatile enough. I'm thinking of ditching RunKeeper and Fitocracy. Though if you join perhaps I won't because I'll have some more people on them. I probably still will though. :) Send me a friend request on any of them though. But try DailyMile first.

I'm supposed to do my mile today just to keep doing a mile a day minimum, but I gave blood yesterday so I'm not entirely sure about that. I'll probably still try, and if I have to walk, or run slowly, I will.

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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I keep seeing this thread and thinking about posting it in when I finally do workout.  Well,  Today was the day.  I got up at 5 and did Sqauts, Bench, Deads, Rows, Curls and Calves.  12 Hours later and I am already starting to feel sore.

Thanks for the thread, its motivating,

Greg

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I donated blood yesterday. They said to wait 24-48 hours before I did anything to exert myself, so I waited 26. That's more than 24, right? Also just had a big meal. And went to Dairy Queen. Full stomach offsets the decreased blood and hemoglobin, right? :)
About 40 degrees outside. Felt pretty good. 10:00 for 1.12 miles isn't bad. Three trips around my block. Tried to finish pretty strong after the mile was up to get back to the driveway.
Anyway, today and tomorrow are "off days" from C25K - I'm just doing "a minimum of a mile a day" for as long into 2012 as I can.
http://connect.garmin.com/activity/139769375
http://www.fitocracy.com/view_workout/3058838/
http://runkeeper.com/user/iacas/activity/65384657
http://www.dailymile.com/people/iacas/entries/11956093

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Up to over 30 miles on the road bike (nice riding here in south FL!!).  Starting weight training in a week to strengthen my core, especially the lower back (3 bad discs), and work on flexibility.  Already down 20 pounds to 228, still have 25 to go.

Heading to the driving range hopefully this week, fully intend to get out and play more than the 5 times I got out in 2011 (work yuk!!)

Best regards,  Frank

:titleist: 913 D2 10.5*

:titleist: 913 F 17*

:titleist: 913 H 21*

:titleist: 716 AP1 4-P

:vokey:  SM5 50*, 54*, 58*

:odyssey: Tank Cruiser #7

:sunmountain: C-130

 

 

 

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Got my mile in while the Steelers were busy blowing it in the first half.
If I had to guess I'd have said my pace was 9:00 or so. It didn't feel fast at all. I ended up going faster than my previous best mile time.
And that's about all I have to say about that today. :)

http://connect.garmin.com/activity/140149882

http://www.fitocracy.com/view_workout/3111979/

http://runkeeper.com/user/iacas/activity/65557788

http://www.dailymile.com/people/iacas/entries/11978062

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Walked/Jogged 2.25 miles last night and found a new app called Endomondo to track my Exercise.  Hopefully I can start jogging outside more.

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10 minutes of strength first, bump up in weight each round till failure

Strict Press R+L 4x3

Dbl Russian swings 4x10

Dbl Straight arms sit ups 4x 10

Then...

1 min stations w :15sec of rest between each station.  3 rounds with 2 min of rest between rounds.

American Swings (53lb kb)

DBL Cleans (44lbs kb)

Push ups

Med Ball Slams (15lb ball)

Sumo Dead lift High PUlls

Goblet squats

All with 53 lb Kettle bell except the dbl cleans.

Fun, but rough

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Felt "medium" going in. Not great, not bad. Set the watch at 9:45 pace and just tried to beat the little runner guy on my screen. I lost about eight seconds on the bastard when the watch didn't quite notice that I'd made the turn back at 1.2 miles. D'oh!
This is my modified Couch to 5K program. The app calls for 25:00, so instead I figured I'd just try to run about 2.5 miles at 9:45 or better. I shorted myself a little bit - I turned around about 1/20th of a mile prematurely. I could have kept the pace up for two more minutes, but I was back to my car and thought I was done.
It's amazing how much motivation you lose when you get to the "finish" even if it's not really the finish. Next time I'm just going to run out well past the halfway point, then turn back, because then I can do the full finish and walk a little to get back to the car/house/whatever.
http://connect.garmin.com/activity/140363364
http://www.fitocracy.com/view_workout/3166490/
http://runkeeper.com/user/iacas/activity/65678382
http://www.dailymile.com/people/iacas/entries/11997975

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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2 miles @ 10 min pace, run/walk 1.5 miles.

Cobra LTDx 9* | Rad Big Tour 15.5* | Rad Tour 18.5* | Titleist U500 4-23* | 718 AP2 5-P | Vokey SM7 50/8* F, 54/10* S, 58/10* S | Scotty Cameron Squareback No. 1 | ProV1  

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I had to do cardio today and I am just not able to get in the rhythm of it.  It bores me to tears after 5 minutes, regardless of what I watch or listen to.

I can't lift since I've potentially torn a ligament in my thumb, but can still swing w/o pain...so that's a plus.

Anyone have any workout that I can do solo at a gym that isn't just straight cardio, but not freeweights since my grip is poor on injured hand?

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Focused on a faster cadence during this run. Just ran this to "get my mile in" for the day.

I felt good. I felt like cardiovascularly/aerobically I did a lot better. It was well past the first half mile mark that I got to where I think I'd normally get to in terms of breathing and heart rate. HR stayed lower a bit longer too, and averaged only 160. The last few mile runs it's averaged closer to 170. They were a bit faster, granted: 8:33 and 8:25. But I felt like I could take this pace and do a 5K with it, or thereabouts. It doesn't really even feel like running - it feels like shuffling really fast. Small, shorter, slightly faster strides.

Admittedly, I still suck, and I'm not saying otherwise. Just happy to have some interesting data to ponder, and something to try for my 2.6-ish mile run tomorrow.

Normal average cadence: 82.

Today's average cadence: 89

http://connect.garmin.com/activity/140694627

http://www.fitocracy.com/view_workout/3250653/

http://runkeeper.com/user/iacas/activity/65882289

http://www.dailymile.com/people/iacas/entries/12040246

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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