Total Miles for the Week: 24
02/01/10 2 Minute Metabolic Drill per Men's Health: 15 seconds of 1/2 Jacks, push-ups, sit-ups and mountain climbers x 2. I'm going to do this every morning until next Monday to see if it boosts fat loss. I have my doubts but we'll see.
Ran 6 plus miles at the Greenway. I think I'm a 10k runner. Not sure about longer distances but I've run the second half of the Greenway (3 miles) faster than the first half and way stronger. One thought is coming back from the interstae is just faster. I'm going to start from the interstate next time, the other direction, and see.
02/02/10 2 Minute Metabolic Drill per Men's Health: 15 seconds of 1/2 Jacks, push-ups, sit-ups and mountain climbers x 2. It was harder the second day and my back hurts more than usual. I got real hungery, kind of dizzy in fact. I had taken some Ibrofen though. Anyhow, I had a Nutragrain bar and promptly fell asleep. Something is happening.
Worked out in the park. I did not feel worked out, just tired. Not so great, not a keeper:
20 Push-ups
25m Bear Crawl
20 Reverse Crunch
25m Lunge
x 5
50m Farmer's Carry
x4
100m Shouldered SB (backload not up/down)
x 2
02/03/10 2 Minute Metabolic Drill per Men's Health: 15 seconds of 1/2 Jacks, push-ups, sit-ups and mountain climbers x 2.
Ran 8 miles at Forest Meadows - Faster than I thought but not fast enough to brag about it. A real slough fest though. Took two piss stops and had to back-track. I decided on the second lake loop I'd go in the other direction, the whole turning left instead of right thing was just confusing. Note to self: next time I need 8 miles, do the reverse "new" loop first, finish on the loop you know and trust. It'll seem faster since you can predict how its going to roll out. I had some minor calf ache.
02/05/10 Worked out at the park. 100 Push-ups, 120 Sit-ups, 120 Dips, 140 Reverse Crunches, seven sets plus three sets on the Inverted Row bar (20, 10 and 10 each ending with a 90 degree isometric hold). A nice day in the park.
02/06/10 Ran 10 miles at Forest Meadow, front and back. I didn't run fast but I felt strong the whole time. Decent. Ran a pick up in the last mile and 95% the last half, did the hooping thing the last 400 with a little Mike Jennings "Come on!" thrown in for motivation. Came up on a totally geared out walker as I nearly puked at the finish line. He seemed nervous watching me. The doubled over "Motherfucks!" couldn't have helped.
02/07/10 Did the Outside magazines workout in the park. 100 Glute Thrusters, 70 Squat to Press, 50 Hindu Push-ups, 50 Rows and 50 Reverse Crunches (unassisted). Nice. And a keeper. Next day: No soreness to speak of and I'm going to try adding weight to the Glute Thrusters. Everything else was hard. GT's could have done those all day long.
Showing posts with label bodyweight. Show all posts
Showing posts with label bodyweight. Show all posts
Monday, February 1, 2010
Tuesday, January 26, 2010
Running Log: January 25 - January 31
Total Miles for the Week: 21
01/25 Ran 7 plus, 5 miles on back side of Forest Meadow straight down to the 1 mile mark on the front side and then back to my car. It was tough. I wasn't recovered enough from the 13 miler on Saturday. Need to rethink how I'm scheduling these bitches. Last few miles felt strong. And there was some pain in both my legs (ankle and calf) from never warming up. My legs felt weary. And I need to start rethinking my playlist. Its starting to feel stale.
01/26 Worked out in the park:
150m SB Bear Hug
Drop-set Workout
20 Push-ups (20, 20, 20, 15, 10, 10, 10, 15)
10 Lunges (10 second hold) (10, 10, 10, 10, 10, 5, 5)
10 Inverted Rows (10 X 7)
10 Kick-outs (5 second hold) (10 x 7)
20 Lateral Squats (20 x 7)
150m Suitcase Carry
Its the same idea as a weight based drop set, once you fail at a set, the next set is halved until you get to zero and then it actually is dropped. The numbers in parenthesis are the numbers for each set.
Kick-outs: I should have got faster between sides or held longer or moved to the modified knees to elbows version
Except for Push-ups and Lunges: I need to increase the set size
01/28 I either ran 7 of the fastest miles I've ever run or 6. I mean, I feel way stronger. I'm pretty sure there were like twenty fuve whole contigious minutes yesterday where I felt no pain. It still doesn't make me faster like that. I'm pretty sure I took a short cut somewhere. It was a good run. I started off miserably slow and and found my breath at the 3 mile turnaround which really got me thinking I'm a distance runner and I felt wicked strong on the second three, stronger than I ever feel on 10's or 12's which gets me thinking 10k is my magic distance. Is there such a thing?
01/30 Ran 8 miles with Steph and Steve out at Bradley's. It was Steph's last run as a sinle lady. It was cool. It was hard but I fel trong and I ran hard. The last to miles were low 9 whioch in Mikey land is okay.
01/25 Ran 7 plus, 5 miles on back side of Forest Meadow straight down to the 1 mile mark on the front side and then back to my car. It was tough. I wasn't recovered enough from the 13 miler on Saturday. Need to rethink how I'm scheduling these bitches. Last few miles felt strong. And there was some pain in both my legs (ankle and calf) from never warming up. My legs felt weary. And I need to start rethinking my playlist. Its starting to feel stale.
01/26 Worked out in the park:
150m SB Bear Hug
Drop-set Workout
20 Push-ups (20, 20, 20, 15, 10, 10, 10, 15)
10 Lunges (10 second hold) (10, 10, 10, 10, 10, 5, 5)
10 Inverted Rows (10 X 7)
10 Kick-outs (5 second hold) (10 x 7)
20 Lateral Squats (20 x 7)
150m Suitcase Carry
Its the same idea as a weight based drop set, once you fail at a set, the next set is halved until you get to zero and then it actually is dropped. The numbers in parenthesis are the numbers for each set.
Kick-outs: I should have got faster between sides or held longer or moved to the modified knees to elbows version
Except for Push-ups and Lunges: I need to increase the set size
01/28 I either ran 7 of the fastest miles I've ever run or 6. I mean, I feel way stronger. I'm pretty sure there were like twenty fuve whole contigious minutes yesterday where I felt no pain. It still doesn't make me faster like that. I'm pretty sure I took a short cut somewhere. It was a good run. I started off miserably slow and and found my breath at the 3 mile turnaround which really got me thinking I'm a distance runner and I felt wicked strong on the second three, stronger than I ever feel on 10's or 12's which gets me thinking 10k is my magic distance. Is there such a thing?
01/30 Ran 8 miles with Steph and Steve out at Bradley's. It was Steph's last run as a sinle lady. It was cool. It was hard but I fel trong and I ran hard. The last to miles were low 9 whioch in Mikey land is okay.
Tuesday, January 19, 2010
Running Log: January 18 - January 24
Total Miles for the Week: 29.5
01/18 Ran 10 miles at Munson Hills with the Steph, Neil and Steve. It was hard. I keep saying that but I'm not back to that place where its hard but whatever. I'm really fighting for my miles these days. And my back was out. It forced me to keep my upper body steady and my pace even.
Steph says it went well and I'm inclined to believe her since she saw my run and I'm sure I am biased from the fatigue driven pain I felt.
01/19 Worked out in the Park.
Thai Planks (right, middle and left, 6 reps of each) to 10 PU's x 5 *
100 Mountain Climbers (50 on each side
10 Inverted Rows to 1 minute Wall Sit (10 total) ** x 5
50 Mountain Climbers (25 on each side)
100 Suitcase Carry (on each side) to 20 Squats x 5 ***
* This was a bit of a cluster fuck. I get why Mike and L.A from Train.Fight.Win had us practice exercises first. You get to sort out how a thing will work and adjust. I did a series of Thai planks, hold plank and then knee to elbow on the open side which takes hella-balnance, mixed with 10 push-ups - side plank, standard plank otherr side plank and then 10 push ups. I did them on the mountain climber bar though so instead of my elbows resting on the ground, making my abs do all the work, I was up on my arm holding the bar like a T-up which is a much harder variation so I only got 50 push ups total and the planks only worked my back, chest and arms never really touching my abs.
** The inverted rows were brutal at that point and I ended up doing a wall sit every time I had to stop which ended up giving me 10 Wall Sits.
*** The FC's were freaking brutal. The last two sets were half ad halfs were I had to switch hands right before failure. My arms and shoulders got worked alright but I need to rethink my non-back wrenching abs workout.
NOTE TO SELF: Correct form is critical and don't do anything that isn't done under control. If it isn't under control, stop wait and then go or just end that series. Correct form doesn't just activate the most muscle. It protects the muscle form strain.
01/20 Ran 6.5 with Steph at the Greenway. She actaully rode her bike which was fine because she kept my pace. I ran some good hills and felt like my pace was steady - not too much drop back or bursting. I feel like I work harder when I train with Steph or Steve but I'm not sure I like that. I want to be able to train that hard onmy own. I need to sort that out
01/21 Worked out at the Park.
SB Bear Hug for 200m
10 Inverted Rows/30 Lateral Squats x 6
5 Inverted Rows/30 Lateral Squats x 8
Farmer's Carry 20m x 10
20 Bent-over Rows x 6
10 Deep Lunges (10 second hold) x 2
It was harder than I thought. It was supposed to be standing skull crushers to walking lunges to curls but after the inverted rows, my arms were fucked. Normally, my farmer's Carry is 3x that distance. This might be a keeper.
I need to figure out and settle on how lateral squats should work. Its hard to go fast enough for a burn stepping side to side but dodging the bar doesn't seem big enough either.
01/23 Ran 13 miles at the Greenway. I rolled my ankle in the first five minutes. I pushed through. The thing about long runs is there's a lot of time to think. There was the split tree, maybe lightning, maybe something less exotic but it was growing in two dirrections and I could see how eventually, it would either grow back together and survive or continue groing apart and destroy itself. I need more time to process the idea but its in there, its in me. The second is that biblical quote, "The stone that the builder reject has become the cornerstone. Thats me. That's the way I've always felt, abandoned by my birth father, outcast, alone but here I am heathly and tough. You know to Christians, the great paradox is that Jesus is 100% man and 100% God and that, regardless of what you believe about God and Mary, Jesus grew up in a world were he was 100% bastard in the eyes of his neighbors. So when he said, the stone that the builder rejected, in his world, he was the stone. More to process.
01/18 Ran 10 miles at Munson Hills with the Steph, Neil and Steve. It was hard. I keep saying that but I'm not back to that place where its hard but whatever. I'm really fighting for my miles these days. And my back was out. It forced me to keep my upper body steady and my pace even.
Steph says it went well and I'm inclined to believe her since she saw my run and I'm sure I am biased from the fatigue driven pain I felt.
01/19 Worked out in the Park.
Thai Planks (right, middle and left, 6 reps of each) to 10 PU's x 5 *
100 Mountain Climbers (50 on each side
10 Inverted Rows to 1 minute Wall Sit (10 total) ** x 5
50 Mountain Climbers (25 on each side)
100 Suitcase Carry (on each side) to 20 Squats x 5 ***
* This was a bit of a cluster fuck. I get why Mike and L.A from Train.Fight.Win had us practice exercises first. You get to sort out how a thing will work and adjust. I did a series of Thai planks, hold plank and then knee to elbow on the open side which takes hella-balnance, mixed with 10 push-ups - side plank, standard plank otherr side plank and then 10 push ups. I did them on the mountain climber bar though so instead of my elbows resting on the ground, making my abs do all the work, I was up on my arm holding the bar like a T-up which is a much harder variation so I only got 50 push ups total and the planks only worked my back, chest and arms never really touching my abs.
** The inverted rows were brutal at that point and I ended up doing a wall sit every time I had to stop which ended up giving me 10 Wall Sits.
*** The FC's were freaking brutal. The last two sets were half ad halfs were I had to switch hands right before failure. My arms and shoulders got worked alright but I need to rethink my non-back wrenching abs workout.
NOTE TO SELF: Correct form is critical and don't do anything that isn't done under control. If it isn't under control, stop wait and then go or just end that series. Correct form doesn't just activate the most muscle. It protects the muscle form strain.
01/20 Ran 6.5 with Steph at the Greenway. She actaully rode her bike which was fine because she kept my pace. I ran some good hills and felt like my pace was steady - not too much drop back or bursting. I feel like I work harder when I train with Steph or Steve but I'm not sure I like that. I want to be able to train that hard onmy own. I need to sort that out
01/21 Worked out at the Park.
SB Bear Hug for 200m
10 Inverted Rows/30 Lateral Squats x 6
5 Inverted Rows/30 Lateral Squats x 8
Farmer's Carry 20m x 10
20 Bent-over Rows x 6
10 Deep Lunges (10 second hold) x 2
It was harder than I thought. It was supposed to be standing skull crushers to walking lunges to curls but after the inverted rows, my arms were fucked. Normally, my farmer's Carry is 3x that distance. This might be a keeper.
I need to figure out and settle on how lateral squats should work. Its hard to go fast enough for a burn stepping side to side but dodging the bar doesn't seem big enough either.
01/23 Ran 13 miles at the Greenway. I rolled my ankle in the first five minutes. I pushed through. The thing about long runs is there's a lot of time to think. There was the split tree, maybe lightning, maybe something less exotic but it was growing in two dirrections and I could see how eventually, it would either grow back together and survive or continue groing apart and destroy itself. I need more time to process the idea but its in there, its in me. The second is that biblical quote, "The stone that the builder reject has become the cornerstone. Thats me. That's the way I've always felt, abandoned by my birth father, outcast, alone but here I am heathly and tough. You know to Christians, the great paradox is that Jesus is 100% man and 100% God and that, regardless of what you believe about God and Mary, Jesus grew up in a world were he was 100% bastard in the eyes of his neighbors. So when he said, the stone that the builder rejected, in his world, he was the stone. More to process.
Tuesday, January 5, 2010
Running Log: January 4 - January 10
Total Miles fot he Week: 6
01/05 Went to Lafayette Park for a bodyweight workout that went a little something like this: 20 mountain climbers, 30 sit-ups, 20 push-ups, 20 sit-ups, 20 SB rows x 5 sets. I think I was dehydrated though. I got serious cotton mouth, wicked queasy and almost passed out. I had that I think I might die feeling
I stumbled to a bench and had to lay down which I know was pretty dangerous. I was, for my part, not of a right mind. I was laying on the bench looking up at the trees actaully thinking, Is this my time? Am I gonna die here? I started trying to suck in as much detail as I could: the feel of the cold, the trees pulsing, the bright pale blue sky.
Then I remembered James telling me to breath as deeply as I could to keep from hurling. And that seemed to calm the nausea enough so I could sit up again. I think having water nearby or Gatorade would have helped that mess. I was going to end with the farmer's carry but due to the "almost vomiting/couldn't stand up thing", I backed off.
This workout is a definite keeper. The MC is a deceptively hard excercise if performed in the right combination. I had it right before sit-ups and push-ups, pre-exhausting both muscle sets (abs and arms/back) as well as stretching the hip flexors and building explosive cardio.
01/07 Swam at Wade Wehut, about 1200 meters. Did some sprints and then some board work and used the pool bouy to work on stroke. I could feel the kicking improve, worked on using the hips. I think I could feel the differance in power. Stroke work was a cluster fuck. I need to ask Steph how to do that and what the 1 thing she can teach me to improve my stroke. Her words. Swim loose, just like running. That helped too.
01/09 Ran 2 miles at Lafayette ark and the did 20 push ups and 30 sit ups x 6. It was weird. People were walking passed me. Three girls stood there giggle as I struggled to finish the last set. Today, I have some shin pain in the non-injured leg and the calf hurts but no much and I think most of it is the cold. I'm going to avoid road running for a while and take it easy on the speed. This last year has been injury hell: first ITB then the arch thing then the ankles and now the calf and maybe the shin. I am doing something wrong. I need to sort this out.
01/10 Ran 4 miles at the park and then did 20 dips and 30 sit ups x 6. Not too brutal. I need to start increasing my set length and looking at intensity. Not sure how to go but I have a few days to think about it. The run was easy paced. I did high steps, butt kicks and side steps first and then finished with a mile walk, backward running and a good stretch. It was a little achy in the cold with a few dull flare ups later but not the crippling death grip of old. (see calf injury, I need to do a section on my injuries) Sporadic stretching all night. Saw Men Who Stare at Goats. Damn fine movie.
01/05 Went to Lafayette Park for a bodyweight workout that went a little something like this: 20 mountain climbers, 30 sit-ups, 20 push-ups, 20 sit-ups, 20 SB rows x 5 sets. I think I was dehydrated though. I got serious cotton mouth, wicked queasy and almost passed out. I had that I think I might die feeling
I stumbled to a bench and had to lay down which I know was pretty dangerous. I was, for my part, not of a right mind. I was laying on the bench looking up at the trees actaully thinking, Is this my time? Am I gonna die here? I started trying to suck in as much detail as I could: the feel of the cold, the trees pulsing, the bright pale blue sky.
Then I remembered James telling me to breath as deeply as I could to keep from hurling. And that seemed to calm the nausea enough so I could sit up again. I think having water nearby or Gatorade would have helped that mess. I was going to end with the farmer's carry but due to the "almost vomiting/couldn't stand up thing", I backed off.
This workout is a definite keeper. The MC is a deceptively hard excercise if performed in the right combination. I had it right before sit-ups and push-ups, pre-exhausting both muscle sets (abs and arms/back) as well as stretching the hip flexors and building explosive cardio.
01/07 Swam at Wade Wehut, about 1200 meters. Did some sprints and then some board work and used the pool bouy to work on stroke. I could feel the kicking improve, worked on using the hips. I think I could feel the differance in power. Stroke work was a cluster fuck. I need to ask Steph how to do that and what the 1 thing she can teach me to improve my stroke. Her words. Swim loose, just like running. That helped too.
01/09 Ran 2 miles at Lafayette ark and the did 20 push ups and 30 sit ups x 6. It was weird. People were walking passed me. Three girls stood there giggle as I struggled to finish the last set. Today, I have some shin pain in the non-injured leg and the calf hurts but no much and I think most of it is the cold. I'm going to avoid road running for a while and take it easy on the speed. This last year has been injury hell: first ITB then the arch thing then the ankles and now the calf and maybe the shin. I am doing something wrong. I need to sort this out.
01/10 Ran 4 miles at the park and then did 20 dips and 30 sit ups x 6. Not too brutal. I need to start increasing my set length and looking at intensity. Not sure how to go but I have a few days to think about it. The run was easy paced. I did high steps, butt kicks and side steps first and then finished with a mile walk, backward running and a good stretch. It was a little achy in the cold with a few dull flare ups later but not the crippling death grip of old. (see calf injury, I need to do a section on my injuries) Sporadic stretching all night. Saw Men Who Stare at Goats. Damn fine movie.
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