Your Workout Today

[k14]

I bought an Xbox and Kinect in the boxing day sales, along with EA Sports Active 2. Man what a workout machine. The workouts are pretty solid. Got me doing lots and lots of squats. Did a 25 min workout this morning and then biked to work (12km in 30 minutes on an offroad walking track). Fitness starting to get pretty decent. Only done 2 workouts with Xbox so far and am doing the 9 week plan. Hopefully it improves my core strength. Then I might venture into P90X-2, although that is very hardcore.

[gwlee7]

Interval X+

[iacas]

Week 8, Day 2. One more day to go. I'll run a minimum of 3 miles on Friday.

Today was running a minimum of 2.5 miles. I made the loop up as I went and got back to my house at 2.4, so I kept going until I hit 2.5.

Wasn't concerned about pace or anything today (perhaps to my fault) - just wanted to get the run in, go 25:00 or 2.5 miles, and move on.

Felt the best I've ever felt running more than about eight minutes in a row. But then again, I ran a fair bit slower.

Way overdressed. That didn't help. Got very hot in last 12 minutes. Cadence was 85, HR 172.

http://connect.garmin.com/activity/140823749

http://www.fitocracy.com/view_workout/3283344/

http://runkeeper.com/user/iacas/activity/65966758

http://www.dailymile.com/people/iacas/entries/12057677

[secondary]

10 minutes of strength first

3 sets of 8 strict pull ups

3x5 squats right and left (bump up weight each time 53, 62 70)

3x50 Russian twist ( started with a 35, dropped to 26 for final two sets)

Then for time....

20 on the R, then 20 on the left of

High Pulls

Lunges

1 Turkish Get Down

then 15 on the R, 15 on the left of

HPulls

Lunges 1 Turkish Get down

Repeat with 10 R+L

62 was RX, I did first 20 with that, then dropped to 53 for lunges and TGD.  Wasn't feeling it today.  16:35 it took me

[MbolicGolf]

30 snatches for time 5:30@135#

[Leftygolfer]

Haven't posted in a while.

I started an 18 week novice marathon training program.   I'm on week two.  What the program consist of are running, Tues Wed Thurs, long saturday run then cross training sunday.  First week is 3,3,3 6 then hiked on sunday for cross training, Then this week is 3,3,3, 7  I'm up to date on my schedule.  Stretching a ton.  Icing my left knee.

[kevin.chan]

My Gym Lesson No 13 ( since i started Gym on Dec 1st 2011 )

1. Running 20 Minutes ( On Ellipticals Cross Country Mode )
2. Ball Bridge x 2 Minutes
3. Crunces x 30 , 5 Reps
4. V-Up x 20, 1 Rep
5. Airbike x 20 , 1 Rep
6. T Bar Rolls x 15 , 3 Reps , 50 lbs
7. Uptight Row x 15 , 3 Reps , 50 lbs
8. Cale Bend Leg Deadlift , x 15 , 3 Reps , 70 lbs
9. Bridge x 2 Minutes , 20lbs on the back
10. Running 20 Minutes ( On Ellipticals - Ressitance 2 and 8 interval )

[secondary]

Originally Posted by MbolicGolf

30 snatches for time 5:30@135#

Nice!

[iacas]

Ran three laps around the block near my house. GPS track is off but I manually clicked the lap marker at the one corner and they're all within 1/100th of a mile (0.36, 0.37, and 0.38) so I think the initial track being off still gave me a good distance.

Reasonably happy with the pace. Fastest yet for a mile. Laps were 7:36, 8:51, and 8:40. Cadence was 88, HR average was 171.

Wore my Pure Connects without socks. Really liked them that way. :) Was warm enough and it drizzled a little bit.

I've run a mile, minimum, every day in 2012. I'm calling this #dailymileminimum. :) This is today's entry. Tomorrow, a 5K, even if I have to run it at 11:00 pace.

http://connect.garmin.com/activity/141065871

http://www.fitocracy.com/view_workout/3339370/

http://runkeeper.com/user/iacas/activity/66116725

http://www.dailymile.com/people/iacas/entries/12087649

[secondary]

Fri - Strength day

5 min warm up of

as many rounds as possible

sets of 5 , R then L

swings

cleans

squats

high pulls

snatches

44lb kb

Then

High Pulls 3x10 (62,70lbs)

Dbl DL 4x6 (70's)

Snatches R+L 4x6 (62,70)

Dbl Clean and Push Press 4x6 (44,53)

Pistols R+L 4x6 (getting better at these)

Pull ups 4x8

Snow everyday for the next 5 days!!  Workouts in jeopardy! Unless we call snowboarding working out!

[iacas]

I've graduated! Was looking forward to running outdoors but the weather saw to that. So I ran at the Y while listening to a podcast. My goal was 3.0 miles, then I revised it to 3.1 (a 5K) mid-run, then because I was just using a foot pod I figured I'd go 3.25 to make sure I put in at least 3.1. Under 30:00, yay!

I'm looking forward to continuing my training. Still no scheduled race. Maybe one in April or so? I'm not worried about it. I didn't train for a specific race. I'll probably run 3.1+ miles three times a week and a mile minimum on the off days. I'll work on getting faster.

Thanks to everyone on DM! Your support and help and thoughts and ideas and encouragement was very helpful.

http://connect.garmin.com/activity/141376120

http://www.fitocracy.com/view_workout/3397683/

http://runkeeper.com/user/iacas/activity/66291400

http://www.dailymile.com/people/iacas/entries/12122174

[iacas]

#dailymileminimum Yay, 14 days in a row running at least one mile per day.

The snow was fresh enough and the weather cold enough that the traction was *very* bad. I found myself taking really short steps just to maintain enough traction to go forward. I can't guess if it was 10% extra effort required or 15% or 5%, but it was definitely "more" than required on clean pavement, so it is what it is. If I had run at an 11:00 pace I'd have been fine with that. These miles aren't really about anything. I didn't even wear the foot pod or HRM this time.

Again, just happy to get the mile in. 14 days and counting.

http://connect.garmin.com/activity/141674913

http://www.fitocracy.com/view_workout/3428477/

http://runkeeper.com/user/iacas/activity/66443536

http://www.dailymile.com/people/iacas/entries/12144380

[iacas]

#dailymileminimum Just wanted to get my mile in. Decided after two laps at the Y to do a fast lap, then a recovery lap, then a fast lap, and so on. I think I forgot to press my lap button in between the last fast and slow lap.

Slow laps were (according to the foot pod) about a 9:30 pace while the fast laps were about 6:30 laps. Says my total pace for the 1.05 miles was 7:43 (8:07 total) but I'm not sure about that. I'd be inclined to add 5% or so (which puts it at about 8:30 I think). Who knows. I did 19 laps and the sign says 20 is one mile, but it's measured along the inside of the loop by the railing, so...? Whatever.

The intervals felt pretty "okay." I kind of liked doing it and it kept things a little more interesting than trying to maintain a fairly steady pace the whole time.

Also, I ordered a pair of Vibram FiveFingers Komodosport LS. Black and green. Can't wait. Looking forward to running in those indoors.

http://connect.garmin.com/activity/142081745

http://www.fitocracy.com/view_workout/3457537/

http://runkeeper.com/user/iacas/activity/66618036

http://www.dailymile.com/people/iacas/entries/12167776

[secondary]

Double Dead lifts 1 leg R+L 3x8 (26s, 35s)

Kettle Bell push ups 3x12

Pull ups 3x10

Then for time...sets of 21, 15, 9

1/4 Turkish Get ups R+L (44lb)

Dead lifts (70lb)

swing catchs + Goblet Thrusters (70)

13:33 was my time.

[iacas]

Windy and nasty outside. 5K indoors. Thought about quitting a few times, *briefly*. I'm getting pretty good at making myself throw those thoughts out as quick as they come in (SNP). Just don't have any energy today. Not a lot of sleep last night or whatever, I don't know.

Kicked myself in the ass once and made myself run a lap in 0:20 just as a punishment for the thought lingering a second longer than it should. :) That'll teach me! :)

I finished feeling like I had a good bit more to give, but think taking it easy was the right thing to do today. Tomorrow I'll do some intervals or something.

http://connect.garmin.com/activity/142346506

http://www.fitocracy.com/view_workout/3502982/

http://runkeeper.com/user/iacas/activity/66765646

http://www.dailymile.com/people/iacas/entries/12191639

[MbolicGolf]

Originally Posted by secondary

Double Dead lifts 1 leg R+L 3x8 (26s, 35s)

Kettle Bell push ups 3x12

Pull ups 3x10

Then for time...sets of 21, 15, 9

1/4 Turkish Get ups R+L (44lb)

Dead lifts (70lb)

swing catchs + Goblet Thrusters (70)

13:33 was my time.

Strong work

[iacas]

I saw a guy running outside and noticed the torrential rain had stopped. It's windy as heck but I decided to get my #dailymileminimum in for the day now instead of trying to shoehorn it in later. I was going to do form work intervals later but decided against it.

I started out for about a tenth of a mile trying to focus on forefoot landing but realized I was going at a 6:00 pace and could feel it in my calves already, so I was probably overdoing it. I backed off and slowed up enough to recover a bit before trying to hit roughly 8:30 pace or so to the finish. It was windy, but it should have helped as much as it hurt. The hill was not fun today, though. It came too quickly after my too-fast start.

Filmed my form afterwards. Still heel striking way, way too much, but I am not going to injury myself so I'll work on a gradual plan for moving to a mid-foot strike. The VFFs arrive Friday and should help or play a role in that.

http://connect.garmin.com/activity/142523274

http://www.fitocracy.com/view_workout/3544206/

http://runkeeper.com/user/iacas/activity/66875942

http://www.dailymile.com/people/iacas/entries/12215860

[MbolicGolf]

Randy 75 snatches at 75# for time 5:02.  Heavy Snatch 160#

Erik have you been reading about Pose Running? Also are you running in regular running shoes? I was sucessful in breaking my heel striking habit after I swtched to Vibrams. I now wear New Balance Minimus. Same feel but they don't look goofy.