Your Workout Today

[gwlee7]

Kenpo X+

[gwlee7]

X Stretch.

Actually worked out the whole week.  Maybe I'm back on track now.

[iacas]

Just wanted to run a mile. I will run at least a mile a day (or elliptical, or treadmill) for as long as I can. I don't want to say it's a goal of mine to do it all 366 days this year - I've got some days that may be heavy travel days and I won't be running around airports like a crazy person or anything - but if I do it, great. If not, again, I'll just see how long I can do it.

Happy with the pace here. Some hills in the middle of this route and I ran the last straightaway at about a 6:00 pace.

It's funny how these things tend to go. It's easy to spring into step and you think "this ain't bad at all!" Then in the middle you're thinking "man, am I pushing the pace too much? My breathing is labored." (Even though you can still talk and everything just fine.) Then at the end you realize "I've still got a lot left. Go for a good finish."

Anyway, I'm happy with 8:30.

http://connect.garmin.com/activity/138083258

http://www.fitocracy.com/view_workout/2730806/

http://runkeeper.com/user/iacas/activity/64512558

http://www.dailymile.com/people/iacas/entries/11788742

[newtogolf]

15 mile long slow run at 11 min/mi pace.  Run was a bit tougher than usual given late night celebrations on New Years eve.  Time to get serious as training plan for Long Island Marathon starts this week.

[TourSpoon]

2 miles in 18 minutes...ran out of daylight (pardon the pun).

[Chilli Dipper]

I took part in a 10k race this morning; I finished dead last in my age group, but I would have had a respectable time had I registered for the 5K instead.

[gwlee7]

Upper Body+ and Abs/Core+ this morning before work (got up at 5:00 am).  Pure Cardio from Insanity this pm.  My wife and I have decied to to do doubles 3 days a week for a while,  I feel so much better having returned to our workout routine.  It's so easy to get slack.

[iacas]

Went pretty well. Today I was supposed to do "Run 15:00, Walk 2:00, Run 5:00" so I skipped the walk and ran 20 minutes in a row again. Apparently pace was about 9:21. Iced left calf when I got home - they're a bit tender and I walk a little funny immediately at the end of the run. But I think they're getting better.

Form is probably mid-foot though I'll film again to be sure. It's definitely not as heavy on the heel as it was in the Kayanos. Ugh. Still very glad I ditched those early on.

http://connect.garmin.com/activity/138458897

http://www.fitocracy.com/view_workout/2761947/

http://runkeeper.com/user/iacas/activity/64677102

http://www.dailymile.com/people/iacas/entries/11819799

[iacas]

The snow stopped coming down hard so I threw on my clothes and got out the door for a one-mile run, part of my attempt to do at least that every day for as long as I can.

I started out at entirely too fast a pace given the footing. I clocked around a 9:50 pace which was probably more like a 9:00 pace given the energy lost to my feet slipping with each stride. In hindsight a shorter, faster stride may have been advisable.

It was cold and windy. I was worried a car would sneak up and hit me. None did. :)

Gosh I'm slow. Not worried about it. Just sayin'. :D

http://connect.garmin.com/activity/138621763

http://www.fitocracy.com/view_workout/2781106/

http://runkeeper.com/user/iacas/activity/64751507

http://www.dailymile.com/people/iacas/entries/11835681

[newtogolf]

Today was a recovery run - 5 miles at 11 min/mile pace.  Was tougher than usual as I've started crosstraining on non-running days.  Last night it was 20 miles on the bike followed by lifting for back, biceps and forearms.

[secondary]

Back home to the snowy north, didn't miss any days in AZ, just forgot to post a few.

Strength

Bottoms up press 4x3 ( 35lb kb, couldn't get the 44's under control)

DLB Stiff Legged DL 4x8 ( 35s twice, 44s twice)

Knees to Elbows 4x12

Then..

5 Min Long Cycle

Dbl Clean & Push Press/jerk

44lb kbs

Then...

8 min as many rounds as possible

8 Sumo Dead lift High Pulls

6 Burpees

4 Goblet Squats

70lbs kb

Lot's of legs at the end, very hard.

[gwlee7]

Interval X+ this morning before work.  We are getting used to getting up again.  I'd rather do my main workouts in the AM.  I'll be golfing/practicing in the PM.

[JetFan1983]

Originally Posted by gwlee7

Upper Body+ and Abs/Core+ this morning before work (got up at 5:00 am).  Pure Cardio from Insanity this pm.  My wife and I have decied to to do doubles 3 days a week for a while,  I feel so much better having returned to our workout routine.  It's so easy to get slack.

I'm not sure if this thread allows responding to posts, but this is such a beast of a work out, gwlee. I tried it once and nearly died. Way out of my league. The breaks in between sets are so short, it's killer.

I've been doing some of the bike lately. I like the reduced impact on the knees it helps with. Nothing crazy here, just trying to stay a little bit active.

[gwlee7]

Total Body+ (P90X+)  this morning.     Plyo Cardio Circut (Insanity) this afternoon.

[iacas]

Run #1

Was going to run for 22 minutes, but the fan wasn't pointed at me and it just got way, way, way, WAY too monotonous. So I quit.

Then I added 3:00 at a 9:00 pace (but didn't turn the watch back on for that) a few minutes later.

I wasn't proud of myself, so I went to Qdoba, Wegman's, CVS, and then ran 22:00 outside in the cold around my block five times. I'll post that workout too.

So a new daily high but in two segments a couple of hours apart. SNP.

P.S. I learned that I'm going to do everything I can to avoid running on a TM. I don't know how people do it. I'll run around my house like a crazy person before I run on a TM again.

http://connect.garmin.com/activity/138990912

http://www.fitocracy.com/view_workout/2846652/

http://runkeeper.com/user/iacas/activity/64946383

http://www.dailymile.com/people/iacas/entries/11878339

Run #2

Pretty still evening. After bailing after the 18:00 of running I did on the TM, I found myself itching to prove that I'm not as lame as that.

The snow was very slippery but there was almost no wind. I'd just eaten a Qdoba burrito and run 18:00 (hey, that's nothing for most people, but it's a moderate chunk for me right now) earlier in the day. I forgot to start my watch so the time might actually be closer to 23:00, but it's definitely 22:00.

Pace was lousy but I felt good and probably could have gone harder. I still don't know how much the little slipping you do on the snow adds up. I feel like I ran at about a 9:45 effort.

Anyway, okay. I've now run in the darkness. Am I cool yet? No? Okay, didn't think so. :)

P.S. Just as I type this my feed updates with a DM friend who ran "nice easy run". 10 miles in 1:17. Jerk. Just kidding Frank. :)

http://connect.garmin.com/activity/138990915

http://www.fitocracy.com/view_workout/2846652/

http://runkeeper.com/user/iacas/activity/64946519

http://www.dailymile.com/people/iacas/entries/11878486

[secondary]

Erik, Qudoba burrito and a run afterwards is nothing to sneeze at! I am impressed. I can't even eat an apple before workout or I get sick.

Strength for 10 minutes of: Strict pull up 3x10 (90 sec rest) Pistols R+L 3x5 Side Planks 3x1 min R+L

Metcon for time

30 snatches R+L

30 Lunges R+L

30 Bent Over Rows R+L

30 Swing Catch & Squat

30 Pull over sit ups 53 lbs for everything but the sit ups, 35 for those.

16:11 was my time on that.

[iacas]

Bit more effort required in the snow today. It's slushy and it felt even more slippery than last night. A few spots of ice too.

Temperature wasn't bad. As weird as it sounds I probably could have run in shorts and a long-sleeve shirt.

Pretty happy with the pace (it sucks, but it's good for me) given the conditions. Previous best time on this loop was 8:33 or so, and that was in good conditions with clean roads.

http://connect.garmin.com/activity/139131634

http://www.fitocracy.com/view_workout/2883733/

http://runkeeper.com/user/iacas/activity/65029443

http://www.dailymile.com/people/iacas/entries/11895779

[TourSpoon]

3 Miles at 10:40 pace plus 1 mile walk.