Your Workout Today

[iacas]

Ran up and down a hill which I consider steep (others would no doubt laugh at the hill as merely a speed bump). Ran up the hill about as fast as I could (between 6:00 and 6:30 pace) and then jogged slowly down to the bottom of the hill on the other side. Then went back up fast, and down the other side at a slow jog.

Did that four times, then just jogged home to get the rest of the mile in. I think because the hill is so close to my house I may end up doing this again in the future. It can't hurt and it's a nice change of pace for the #dailymileminimum runs I'm doing to keep my running streak alive (still every day in 2012).

Wore the VFFs for this run, too.

http://connect.garmin.com/activity/147145629

http://www.dailymile.com/people/iacas/entries/12673329

[iacas]

Was feeling kind of lazy today and am headed to a small Super Bowl Party (don't really care who wins) in a bit, so I figured I'd get my #dailymileminimum run in and, as punishment for feeling lazy, did two miles. Plus my "11 miles/week" total was looking sad, and 13 looks a bit better than 12 (edit: ha, I was at 11.49 miles and the 0.04 from today actually pushed DM to display 14 miles for the week when it's really about 13.54. Oh well!).

Actually felt pretty good running out there. Don't feel like my breathing became at all strained - I feel like I've put in more effort using the snowblower at times (not this winter, knock on wood). Heart rate was higher than I expected, but my max is in the 230s, so it's tough for me to judge what's "high" and what's not.

Conditions were perfect (I overdressed a little). Sunny, a slight breeze, , relatively warm, roads and everything clear and dry.

http://connect.garmin.com/activity/147489299

http://www.dailymile.com/people/iacas/entries/12695377

[iacas]

It was a lot warmer when I started! When I finished it was really quite chilly.

Anyway, today was Day One of Erik's Patent Pending Likely Horrible Mostly Self-Made Who-Knows-When sub-28:00 5K Training Plan. What that means is that I was to run a slow 400, then a fast 400 times four to six times. I ended up running five and throwing in 0.6 miles of cool-down at the end. Next week I'll shoot for doing six and cooling down with a 400, even if it's walking or something.

I was very phlegmy today, so I stopped to drink some water several times after the fast part of the interval. I'll try not to do that next time too. :)

First five 800s were 4:03, 4:25, 4:35, 4:30, and 4:36. The last one, my cool-down, was 4:34. I was flying pretty good on the first one, clearly. The speed portion was close to a 6:00 pace. The remaining speed portions were about 7:15.

My ability to judge instant pace is pretty bad. :) I like looking at my graphs after runs like this. :D

http://connect.garmin.com/activity/147735973

http://www.dailymile.com/people/iacas/entries/12719087

[secondary]

Schedule has been all messed up lately.  Did get back on track yesterday.

KB Pushups 3x12

DBL DL 3x8 (70's)

Then for 20 minutes, partnered up and You go, I go....as many rounds as possible.

5 Russian Swings

5 High Pulls

5 American Swings

5 Burpees

62lb was the recommend weight.

We only got 13 rounds in.  Pretty bummed.  At least I got moving again.  Can do better on this next time.

[iacas]

Tempo run today on the treadmill. Happily the treadmill and my footpod report the same distance, so either they're both off by the same amount or they're both pretty accurate. So that's a plus. I took the watch off after the first set since it seemed to match up well enough. No HRM today. I didn't think of just setting the watch down but letting it keep recording. Duh. :)

My 5K goal pace is 9:00, so my tempo runs should be done at 8:30 for 800m, then 9:00 for 800m. I did three sets of those and then ran the last tenth of a mile at 8 MPH (7:30).

I discovered that with a podcast in my ears, a fan aimed directly at me on high, and a blank stare straight ahead at nothing in particular I can manage to run on the treadmill pretty well. I still want to stop roughly, oh, every fifth or sixth step, but I can muddle through.

Breathing is much easier without the phlegm I seem to get running outdoors. I'm still coughing a little - still have a tickle in the back of my throat - but I feel better than I did yesterday.

http://connect.garmin.com/activity/148171634

http://www.dailymile.com/people/iacas/entries/12772493

[Leftygolfer]

Well I missed my post on Sunday.  I'm trying to do a weekly post since my workouts are pretty boring and my plan is a week by week plan for 18 weeks.

So last week my milage was 3 5 3 10.  Overall felt pretty good.  I tryed slowing down my pace during the week since the week before my long run (the saturday or sunday run) was horrid.  It destroyed me.  So I went to the running store and bought a water belt which I like and some of the energy gue things.  I was told for runs of length you have to take in calories during the run regardless if your fat or not (which I am).  Pace wise, my 3 miles are hard to remember probably in my standard 33 minute range.  The 5 mile on Wednesday felt good, right at an hour.  Then the 10 mile took 2 hours 10 minutes including stopping at my moms house on the way out and back.  I felt good, finished strong, weather was perfect for running.  The gue was really helped at my turn around point.

The wierd thing about how my training is that I can't diet the way I have always.  I have to eat like I'm training and not to loose weight.  I can't cut down on carbs and sugar to loose weight.  I get to drink regular sports drink on my long run which I have never done. It is also strange to me how I don't feel like i'm "hitting it hard".  I've always had intensity working out and now it is more peaceful and less strenuous.  But I am for sure tired at the end of my long run.  Going down hills I have to be careful or I could fall b/c my legs are so tired.

But one thing is really sucking.  My knees are really not feeling well.  It isn't terrible but concerning.  I've had my knee operated on before (scoped torn cartilage) and it aches bad.  Last night I had a short 3 mile and it hurt.  I'm already signed up for a marathon so I'm hoping it will get better.  I haven't missed a run yet and want to keep it rolling.  I might have to take a break but I'll keep pushing.

[Ben]

Today I walked and carried a hilly 7200y course, then had the urge to ride 10mi on my bike... http://app.strava.com/rides/4001125

[iacas]

Just getting my #dailymileminimum in.

Ran half a mile at 8.0 MPH, then another half at 8.0, 9.0, and 10.0 (the latter only briefly). I just wanted to see what I could do. Took a minute break between the half miles because I wanted to adjust the fan. I don't think I could have kept the 8.0 MPH up. Maybe outdoors, but on a TM, I still suck. I can't mentally get past it.

But whatever. 10 MPH is really, really fast. 9.0 wasn't *horrible*. 8.0 I could probably manage: I did a 7:52 in Florida.

Looking forward to tomorrow's longer slower run.

http://www.dailymile.com/people/iacas/entries/12802623

[iacas]

Boy, hills sure don't seem as steep when you're in a golf cart. Some of the hills on this course approach quite literally 100% incline (45°). The "gentle" ones are in the 10% range, and there aren't too many of those. As disappointed as I want to be, I keep telling myself "32:06 on those hills ain't that bad."

I thought perhaps I might get to 4+ miles on the cart paths, but I was near the 17th tee when the counter clicked at 2.0 miles, and though I was tempted to turn around and go back (the hill between 17 and 18 and up the 18th fairway is the worst one out there), I decided to head back to the start and then tack on a run around my neighborhood to get the extra mile+ in.

After all, this was my "LSD" day - I'm supposed to care more about getting the miles in, not killing myself. Lesson learned - no more LSD at Whispering Woods. Dummy. :)

http://connect.garmin.com/activity/148509791

http://www.dailymile.com/people/iacas/entries/12813096

After my idiotic plan to get four miles in at a hilly golf course failed in spectacular fashion :D, I just jogged around the neighborhood to get to about 4.25 miles for the day. No worries about pace, though good to keep it under 10:00 since I'm only really striving for 10:00-11:00 on these runs.

http://connect.garmin.com/activity/148509794

http://www.dailymile.com/people/iacas/entries/12813154

[secondary]

Wife in hospital all week, really threw everything out of wack.  Threw a fast one in tonight.  Back to normal next week.

Rowed 1500 m

Then did 5,5,5 for 5 minutes for a warm up.  5 swings, 5 clean, 5 squats, 5 high pulls, 5 snatches R+L non stop for 5 minutes

Then

3x4 dbl swings

3x4 dbl cleans

3x4 dbl snatches

3x4 dbl squats

3x4 dbl sumo dead lift high pulls

3x4 dbl push press

V ups and pull ups till failure

Took about 35 minutes.  Back to regular next week.

[Doctorfro]

My week consisted of less cycling than usual.  I had one thirty mile outing and then two days of interval running on the treadmill (walk 1/4 mile, run 1/2 mile....one hour each).  I then had two days on the fluid cycle trainer and one kettle bell workout (brutal).  Playing basketball tomorrow night with a cycle trainer warm up.  Back to road cycling monday.  I'm getting too old for all this crosstraining.  Lol

[iacas]

Had to sneak into the Y at 7:30 because they had locked the doors (close at 8). Wanted to get my #dailymileminimum in and that's only going to take about 9 minutes, so I didn't feel bad about it. :)

I ran in the VFFs and wanted to concentrate on form. I feel like I didn't make a single stride that I wouldn't consider good form. It's so easy in the VFFs.

http://connect.garmin.com/activity/148871465

http://www.dailymile.com/people/iacas/entries/12842257

[iacas]

Second verse, same as the first.

Same thing as my run yesterday, basically. I feel like a doofus calling this a "run" when really it's just getting my mile in for my streak (43 days now I think). As with yesterday, I wore my VFFs and concentrated on form. I threw a faster lap in at the outset to spike my heart rate a little, but otherwise, just a mile on an off day.

Did this one without music too. I wonder how much music affects my pacing or my ability to sense pacing. I may have to experiment without music OR podcasts on my next outdoors run.

http://connect.garmin.com/activity/149097861

[secondary]

Weighted pushup planks 4x 1 min

dbl russian swings 4v 15 with (44s and dropped down to 35s)

Then for time, 2 rounds of...

20 clean & push press r+l

20 SDHP

20 American swings

20 Goblet squats

62lb kb

My time......forgot to push the start button on the stop watch app on my phone!  Never even looked down once during the thing to notice.  First time I have done that. I guess it was between 10 and 20 min!

[stealthduffer]

I know that not everyone is going to be thrilled with the weather here in NE Ohio but I did get my first time cross country skiing for the year.  And looking probable that it is the only time likely for the year.  1:05 on the trails then home to do some abs (Ab Ripper - well, some of it) and one of the daily workouts from Cindy Reid's "Get Yourself in Golf Shape".  I think that the stretching exercises will really help me when golf season gets here.

[NewbieGolfer77]

10 Mins on treadmill to warm up.

Worked scapular stabilizers:

Internal rotation(shoulder)

External rotation

Bilateral arm circles @ 90 degrees in the scaption position with a blue resistive tube to hit the supraspanatus as well as the sub-scapularis.

Scpation 3x12 with #10 DB's

Then core:

rusian twists

planks and side planks

cable chops

**Btw to those stretching. You should always hold a stretch minimum 30 secnonds if not 60. Prolonged stretch is better than 10 second stretches.

-Daniel

[Doctorfro]

Played basketball for two hours tonight.  I am the oldest guy running out there by 17 years yet I outran most of the young bucks.  I had one guy who was checking me one game and he was sucking serious wind.  Hilarious!  Back on the bike in the morning (weather permitting)

[iacas]

Monday is intervals day. I overdid it last week so I tried to do them slower and actually recover between them this week. Result: I probably could have gone at them harder. Oh well, I'm learning.

The fast 400s were at about 7:00 to 8:00 pace (the first two closer to 7, the last four about 8). Probably should have tried to keep them all at about 7:00. Recovery jogs between were about 12:00 pace. Probably could have done those faster too. Though if I was actually doing 7:00 the whole time for the fast 400s maybe not.

Anyway, I'm fairly pleased with this. Or, rather, I'm not beating myself up over it.

http://connect.garmin.com/activity/149474195

http://www.dailymile.com/people/iacas/entries/12887917