Saturday Morning Training Group Run

2012-10-20, Saturday

Today's plan calls for an Easy Run.

DC Bike Path: Marathon Training, Long(-ish) Run. Dist: (6.36)mi. Pace-avg: (15:13)/mi. Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (738) Calories. HR-avg: (141)bpm. HR-max: (168)bpm.

Plan: Run/walk for (40)min.
Actual: Warm-up run/walk (1.58)mi. to meet-up point, walk back to park w/ training group, run/walk (3.58)mi @ (14:23) pace, cool-down walk back home (1.19)mi.
Fuel: Pre-run: Oats & Honey Granola Bar, Bowl of Granola w/ raisins and non-fat milk; Mid-run: (water); Post-run: 1x banana, 1x peach, lunch later.

Splits: (Training Run/Walk): 13:47, 15:03, 14:07, 14:47.

Other News: Got hired for private security work, again. This time I'll be working at a hospital, so that will be very different, and very busy, and require a different skill-set. Also, we get paid weekly now, so that will be very nice: It's been twenty-six (26) months since I received a pay-check. :-)

-Lancer!!

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. :-)

-Lancer!!

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.


-Lancer!!

CrossFit Badass; Easy Run

2012-08-03, Friday
Today's plan calls for an Easy Run. Wait. That was actually yesterday's plan. Oh, well.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. Pace-avg: (15:06). Speed-avg: (4.0)mph. Speed-max: (7.3)mph. Burned: (364) Calories. HR-avg: (156)bpm.


Plan: Run (3.0)mi. @ an avg. pace of (17:58) for a total time of (53:55)min.
Actual: Run/walk (3.11)mi. @ an avg. pace of (15:06) for a total of (46:56.08)min., followed by an unrecorded cool-down walk.
Fuel: Pre-run: 1x glass Gatorade (Orange); Mid-run: (water); Post-run: Dinner! Some new experiment in turkey-veggie burgers.

Splits: (13:51); (15:29); (15:55); last (0.11)mi. (15:41).

Other News: More CrossFit bad-assery! I met with my trainer at the gym before my evening run in the park, and we had a really great session today. After all the warm-up exercises I worked on the jump-rope some more. Today I was able to execute a total of (175) single jumps, through (3) sets, over a period of (90) seconds. These jumps were not continuous, but I'm getting there. :-)

Next up: We worked on Dead Lifts. Now, the last time we did Dead Lifts was w-a-a-a-y back in June.
From my Notebook:
June 6th: Dead Lift: 2x reps @ (105)lbs.; 8x reps. @ (85)lbs.; 9x reps. @ (85)lbs.; 7x reps. @(95)lbs.

This was part of a round of sets: Back Squat, Dead Lift, Shoulder Press. We were doing a reverse pyramid series starting at (10) reps., then (9) reps., on down to (1) rep. at the end. Once we got down to the 7's I started to flake out, i.e. I was confused, dizzy, seeing stars, and feeling like I needed to hurl; plus, I was really sweating bullets, profusely. My trainer got hold of a local firefighter-paramedic who was working out in the gym and he came to check on me. He said my color was very pale compared to when he saw me walk into the gym earlier and recommended I quit for the day; I agreed.

Now, fast forward two (2) months and I was able to knock out some good weight with multiple reps:
Aug. 3rd: Dead Lift: 5 reps. @ (75)lbs.; 5 reps. @(85)lbs.; 6 reps. @(95)lbs.; 10 reps. @(105)lbs.; 10 reps. @(135)lbs. [that's right, a (30)lb. jump]; 3 reps. @(155)lbs. (video); 3 reps. @ (165)lbs. (video); 5 reps. @ (170)lbs.; 3 reps. @(180)lbs.(!!!)

You know, I didn't really think I had it in me, but it turns out I totally did!!
Now, as the notes indicate, I have video of some of those lifts (and also a 4th set of rope jumps), but my system appears to be having issues getting those converted in iMovie so I can post them, so I will have to do that later. I may just post stills, but I do want to get some video clips in here, too.

UPDATE: Added a video montage of my dead-lifts from Friday. Notes for improvement: I need to suck in my gut more, and keep my core more fully engaged during the lift; I think that may make a difference. Also, it looks like I need to work on sitting lower on my hips, same as when executing a squat, i.e. shut the car door with your butt. And finally, I need to pinch my shoulder blades together. I think that may help me keep my back straighter in the line between my head, my shoulders and my hips.

Another side-note: I didn't feel as wrung out as the June workout, but after each set I did get a bit of a head-rush and had to walk around a little bit, drink some water, and wipe down my head and face (I was sweating pretty hard).

-Lancer!!

Tuesday Moonlight Easy Run

2012-07-31 Tuesday

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. Pace-avg: (14:38). Speed-avg: (4.1)mph. Speed-max: (5.7)mph. Burned: (327) Calories. HR-avg: (159).

Plan: Run (3.0)mi. @ an avg. (17:58) pace for a total time of (53:55)min.
Actual: Run/walk (3.11)mi. @ an avg. (14:58) pace for a total of (45:23.39)min. followed by a cool-down walk.
Fuel: Pre-run: Honey Stinger Chews (Orange Blossom); Mid-run: (water); Post-run: dinner!

Just imagine it's night, with a near full-moon shining bright...

Splits: (14:18), (14:36), (15:19), (11:55) for the last (.011)mi.

Other News: CrossFit training is still going well. On June 30th I was able to execute several sets of Shoulder Presses @ (55)lbs. [From my notebook]:
10 reps.@(45)lbs.; 7 reps. @(45)lbs. 5 reps. @(45)lbs.; 5 reps. @(55)lbs.; 5 reps. @(55)lbs.

Today I was able to max out at (65)lbs. on the Shoulder Press [From my notebook]:
1 rep @(65)lbs.; 5 reps. @(55)lbs.; 5 reps. @(50)lbs.; 5 reps. @(50)lbs.
Here I focused on trying to keep better form with my elbows out front and closer together throughout the movement; I definitely felt the difference during execution.

Back on June 30th I was able to Back Squat (95)lbs. several times [From my notebook]:
8 reps. @(95)lbs.; 10 reps. @(95)lbs.; 10 reps. @(95)lbs.; 10 reps. @(95)lbs.

On July 28th I was able to PR @ (135)lbs. [From my notebook]:
 5 reps. @ (95)lbs.; 5 reps. @(115)lbs.; 3 reps. @(125)lbs.; 5 reps. @(125)lbs.; 5 reps. @(135)lbs.

Jump-rope work has improved a good bit: 
May 8th: (44) continuous jumps in a row, double-bounce between rope revolutions. HR pegged @ (172)bpm.
June 30th: (82) continuous, break/trip on rope, then on to (100). Still double-bounce between revolutions.
July 31st: (10) jumps, rest, (27) jumps, rest, (40) continuous jumps w/ single bounce between revolutions.

For me, that's really big. I was able to get the rope spinning faster and faster towards the end, with my elbows in and my wrists a little closer to my hips. I also discovered that to keep my breathing rhythm I had to exhale on landing, and inhale on lift-off. My earlier effort the last couple weeks with the single-bounce jumps had me flummoxed because I could not maintain a useful breathing rhythm. Also, practicing the jumps without the rope beforehand, to try and get the bounce rhythm was very useful. I soft of figured that out on my own, and my trainer has encouraged it. This effort is geared towards eventually executing Double-Unders, i.e. executing two revolutions of the rope between jumps. Still looks a little tricky, but I am getting there.


-Lancer!!

CrossFit Parking Lot Workout

2012-07-05, Thursday

Today's plan calls for more CrossFit!!

I road my bike to the gym this morning [a round trip of (7.47) mi. today], so I could get warmed up heart-rate and leg muscle-wise. Instead of using the gym we worked out in a nearby, low traffic-flow parking lot. After warming up with leg swings (forward, and sideways), trunk twists, and arm-swings we got in a quick, short jog to the end of the lot and back.

And since the goal of my CrossFit training is to help improve my running form and speed, we worked on:
Agility Ladder
We didn't have an actual agility ladder type device, so we used the painted pedestrian stripes on the lot as if it was a ladder: We did High Knees and Butt-Kickers alternating at every cone that my trainer set out, which made up four or five zones. Then we worked on a Zig Zag Ladder pattern that required two (2) steps per "space" between the rungs. This also required me to go back and forth across the line sideways left, then right. Since it was my first time, I kinda' biffed a few steps here and there, and still owe six (6) Burpees for those missteps.

After getting in those agility exercises, I was tasked with running through the cones, starting out slowly, then accelerating at each cone, then finishing with an all-out effort past the last cone to the end of the lot. My first iteration was a little awkward: I misunderstood the directions and was alternating high knees and butt-kickers at each cone, while also trying to accelerate as I progressed. My second effort was focused solely on jogging through the cones while accelerating to an all-out effort after the last cone and off to the end of the lot. That effort went much, much better, and even when I started to slow down mid-way between the last cone and the end of the lot, when prompted by my trainer I was able to visibly accelerate all the way out. My Garmin Training Center data indicates I peaked at (8.8)mph, which is SpeedZone (8), i.e. Run Speed!!

Now I just gotta' keep up that effort, and work on sustaining it over longer periods.
 
Fuel: Pre-workout: 3-egg omelet w/ cheese and taco sauce, 1-pkt. Apple-Cinnamon Oatmeal; Mid-workout: water; Post-run: 1x glass Gatorade (Orange), 1x glass water.

-Lancer!!

Hot Diggity Easy Run in the Sun

2012-07-04

Today's plan calls for a Speedwork Run, but I still need to get in that (2)mi. Easy Run that was on the books for yesterday, and that I was a little too tired to complete in the early evening after resting up from the earlier Easy Run in the sun.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (4.02)mi. Pace-avg: (16:47). Speed-avg: (3.4)mph. Speed-max: (4.6)mph. HR-avg: (142)bpm. Burned: (431) Calories.

Plan: Run (2.0)mi. @ an (18:16) pace for a total time of (36:32)min.
Actual: Run/walk (2.0)mi. @ a (16:47) average pace for a total time of (33:33.80)min., bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run: bowl of mixed fruit w/ plain yogurt; Mid-run: water; Post-run: (1x) glass Gatorade (Orange), and a late lunch of: reheated turkey spaghetti w/ black pepper and Parmesan cheese, green salad with cherry tomatoes, black pepper and red-wine vinegar dressing.

Splits: 16:27, 17:16

Starting Temperature: ~(86)deg.F.

Ending Temperature: Oh! My! God! [This is a guesstimate, but as of 1742 hrs. I'm reading (95)F outside.]

Today's mantra: Run to the shade! Run to the shade!

Today I slept in because I stayed up late vegging in front of the telly. It must have been because I was still dehydrated from the Tuesday run, but I was sure I was drinking water all day afterwards. I have noticed in the past that being poorly hydrated can prevent me from feeling sleepy. Then again, I should have just turned off the lights and the TV and gone to sleep.

Anyway, after dilly-dallying a bit (i.e. folding and putting away t-shirts and other clean clothes that I don't necessarily wear unless I'm working and, therefore, left draped over a chair for the last six months because most of my daily clothing is either tech fabric gym/running gear, or a pair of lounge-around-my-room-boxers) I braved the heat of the afternoon to finally get in that two miles I should have done Tuesday evening after it had cooled off considerably.

This time I kept my running kit to a minimum: short running shorts (not the track shorts), my white 2012 Bay to Breakers tech Tee with the ugly pink gorilla (at least it is very light-weight and breezy), running belt, and REI sun-cap (in Wombat) [it's not really a running hat, but it worked just fine].

Today's run included deliberate efforts to alternate running and walking every (0.25)mi. And since it felt so hot out today, i.e. essentially no breeze at all, I ended up having to hydrate every at every interval, too; so glad I did.

Now I gotta' work on cleaning up my desk, stretch out some more, and using my foam-roller so I can try and do another run, or maybe bike, this evening; and also so I'll be much less sore when I go to the gym tomorrow.

Other News: Damn! it's hot out.

-Lancer!!