Tuesday, September 25, 2012

Track Workout with the 2013 Modesto Marathon (Adult) Training Group

2012-09-25 Tuesday
Track Workout with the 2013 Modesto Marathon (Adult) Training Group

Today's workout started awkwardly: I get in the car and the engine won't turnover. I turn the key and get a *click* *click* *click*  Me: *sigh*

On to Plan B! Get on my bicycle and peddle! Peddle! Peddle! I make it (2.53)mi. in (14:11)min. Sweet! Now that I'm warmed up a bit I join the rest of the group on the track: 4x 400m warm-up. I choose the run/walk option, just so I don't burn out too fast. After the warm-up the group collects in one area for a presentationm and practicum, in warm-up stretching. Once we have completed this the training group breaks up into three groups: Walkers, Run/Walkers (Galloway method), and Runners. I join the Run/Walkers. I missed this group on Saturday during our first training session. [I'll come back to that.]

MJC East Campus track. 2012-08-28

Bonnie leads the run/walkers: We (slow)run the straights on the track, then walk the curves/corners, (slow)run the straights, then walk the curves/corners. Repeat for a total of four (4) laps, then run/walk, or just walk in my case (and a few others), a final four (4) laps for the cool-down.

Drink some water, then peddle back home (3.33)mi. in (21:20)min. via a slightly different path.

Good workout!!

Minutes of exercise: (83) min., approx.
Calories burned: (687) Calories, approx.

2013 Modesto Marathon Training Group
On 08.September.2008 I signed up for the 2013 Modesto Marathon Adult Training Group. This was the second informational meeting the Modesto Marathon group held. Sign-ups were taking place the same day. Following the presentation I decided to go whole hog and sign-up for the full marathon for next year, renew my ShadowChase Running Club membership, and get the training group hat and bright green training shirt (long-sleeve, since winter weather is coming).

First Group Run
2012-09-22 Saturday
Our first training run was Saturday, 22.September.2012. We met in the SaveMart parking lot, collected our training t-shirts, used the ShoeFitr device that On The Run brought (for those of us that were interested).

Once we were semi-organized we headed off to the park on foot at a brisk walk to warm-up, about (0.7)mi., then it was a "run at your own pace as far as you like" option. From the picnic gazebo to the water fountain out in the middle of the park is about (1.5)mi., so I chose to go slow and just do (3.0)mi. total. Important tip: I learned there were additional restrooms up the hill above that mid-park water fountain. The golf course has restrooms, a snack bar, and a pro shop, and their hours are 0700-1800hrs. seven (7) days a week; at least, that's what I saw posted. If I had known this the week before, when I was in the park helping with the ShadowChase monthly park clean-up, I would have been much better off when I decided to hike through the rest of the park afterwards, and ended up under-fueled during the return leg. Live and learn, assuming it don't kill ya', which it kinda' felt like at the time...

Looking forward to more group training runs (and solo runs) over the coming months. :-)


Monday Madness, with a side of catch-up

So...it's been I while since I posted an update...

2012-09-24, Monday
I started off the day with a (5.0)mi. run/walk at about an (18:22) pace. I spent a little more time in the sun than expected, and have a touch of burn for it. :-/

A nice day for a run in the park.

Later, I went to my Self-Defence class. Combatives is still awesome, but today was a light-weight day: Flow Exercises to practice footwork and deflecting your opponent, rather than the usual high-speed attack sessions. No bruises today. Woo-HOO!

Warm-up exercises:
Crunches: (40) reps. 3x;
Planks: (30)sec. 3x;
Half-squats: (30) reps @ (60)sec.; (16) reps. @ (30)sec. 2x; (20) reps. @ (30)sec.
Push-ups: (11) reps. 2x

After class I took a break, ate some HoneyStinger Chews, then proceeded to a solo workout.

Solo CrossFit(-ish) Workout

Jump Rope: (180) jumps in about (5)min., with breaks.
Kettlebell Swings: (26)lb. KB: (20)reps., (15)reps., (20)reps.
Seated Calf Raise: (50)lbs. @ (20)reps. 3x.

My first Kettlebell, (26)lbs.

CrossFit Tuesday w/ RJ
2012-08-21 Tuesday

Warm-up: High Knees, Butt-Kickers
Bear Crawl: fwd/rev.
Crab Walk: fwd/rev.
Burpees: (7)x
Jumping Jacks: (30)x
Wall-Sits: 1x @ (30)sec.; 1x @ (40)sec.; 1x @ (30)sec.
Hammer ISO-Row: (10)x @ (55)lbs. (vertical grop), 3x sets; (5)x @ (55)lbs. (vertical grip), 1x set.
Hammer ISO-Pulldown: (35)lbs. ea. side: (10) reps., 3x
Hammer ISO-Front Military Press: (25)lbs. ea. side: (10)reps., 2x
Pull-up Bar (Supported): Hold (15)sec., (20)sec.
Overhead Squat: (20)lbs. @ (10)reps., 2x
Fran WOD: Thruster: (15)lbs., 21-15-9; Jump Pull-ups: 21-15-9; Time: (6:14)min. not including water and breather breaks.

2012-08-20 Monday
Post Combatives Solo Workout

Jump Rope: (50) jumps, non-consecutive
Wall Push-ups: (15) reps, 2x
Shoulder-Arm Warm-ups.
Planks (Straight Arm): (45)sec., 3x
Leg Raises (30-deg.): (15) reps., 3x
Straight-Arm Weight Hold (semi-squat): (10)sec., 4x, (3)lb. weight
Bench Press: (10)kg., (50) reps. quick.
Triceps Curl (bench, flat): (10)kg. @ (10) reps., 3x
Wall-Ball: (10)lbs. ball @ (10)reps.
Seated Calf Raise: (50)lbs. @ (15)reps., 3x
Standing Calf Raise (BW [bodyweight]): (10) reps. each leg
Bench Press: (45)lb. bar: (15)reps., 3x

2012-08-16 Thursday
Solo Workout

Fit In (30) Circuit Room: (3) laps in (36:08)min.
KB swings: (26)lbs @ (15)reps. 1x

CrossFit Tuesday
2012-08-14 Tuesday

Personal Vendetta Warm-up (I forget the details). Then on to:
Bench Press: 10x @ (45)lbs.; 15x @ (65)lbs.; 3x @ (90)lbs.; 3x @ (95)lbs. (A new PR!!)
Back Squat: 5x @ (95)lbs.; 5x @ (105)lbs.; 5x @ (135)lbs.; 1x @ (155)lbs.; 3x @ (145)lbs.
GHD Back Extension: (10) reps.
GHD Sit-ups: (20) reps.

(GHD: Glute-Hamstring Developer)

CrossFit Thursday OOF!
2012-08-09 Thursday

Tonight's workout was a real sweat-astic event, as usual.

Jump Rope: (30) jump, 3x
Plank: (15-30) sec., 3x

Practice hand-speed: Whip the jump-rope like a buggy whip on the down-stroke. Trying this greatly increased my rotational speed moving the 'rope, and I was even able to keep up for a good interval. :-)

Jerk Splits: Practice w/o the bar first, then with a wooden dowl.
Jerk Splits: (20)lbs. @ 6x; (30)lbs. @ 6x; (40)lbs. @ 6x; (50)lbs. @ 4x.
Kettlebell Swings: (55)lbs. @ 6x, 6x, 10x.
Wall Balls: Medicine Ball (20)lbs.: 6x, 10x, 10x.