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Training Log Archive: nlewiswalls

In the 7 days ending Aug 30, 2009:

activity

time

miles

Weightlifting

3:34:00

Trail/Woods Running

3:05:50

18.11

(10:16)

29.14

(6:23)

Running

2:15:52

17.14

(7:56)

27.58

(4:56)

Other

16:00

Total

9:11:42

35.25

56.73

averages - sleep:10.1 weight:175lbs

1:59

0:00

» now

Sunday Aug 30, 2009 #

Weightlifting 1:02:00 [4]
slept:9.0 weight:175lbs (injured)

Upper body lift...10 exercises focusing on chest, shoulders, triceps, and core...again was able hit bench pretty hard again with Marchy:

15 @ 135 lbs.
6 @ 185 lbs.
6 @ 185 lbs.
5 + N @ 185 lbs.
5 + F + N @ 185 lbs.
1 + F @ 205 lbs.

Running 44:14 [3] 6.13 mi (7:13 / mi)
slept:9.0 weight:175lbs (injured) shoes: Saucony ProGrid Ride (1)

Saturday Aug 29, 2009 #

Trail/Woods Running long 1:59:45 [3] ** 13.03 mi (9:11 / mi)
slept:6.0 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

Trail run out south of Lake Tiorati in my favorite area (read relatively flat)...ran the flattest 3.25 mile section of trail out and back twice...great run in the rain with a lot of mud...the last time I ran here, I only ran 6.8 miles and it was dry, giving me a pace of around 8:10...looks like the wetness and doubled distance dropped me down about a minute on pace

Friday Aug 28, 2009 #

Weightlifting 52:00 [4]
slept:6.0 weight:175lbs (injured)

Upper body lift...12 exercises focusing on back, biceps, forearms, and abs

Thursday Aug 27, 2009 #

Running warm up/down 24:18 [2] 2.97 mi (8:11 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony ProGrid Ride (1)

Warm up and cool down before and after the interval workout.

WU: 1.33 miles in 9:52
CD: 1.64 miles in 14:26 (very slow)

Running intervals 21:00 [5] 2.0 mi (10:30 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony ProGrid Ride (1)

Interval Workout -- pretty simple and easy, just getting into it for the team, introducing Garmins, etc.:

2 x 800m @ 3 min. rest
4 x 400m @ 1 min. rest

800 Splits:
1 2:48
2 2:44

400 Splits:
1 1:14
2 1:17
3 1:20
4 1:23

Weightlifting 1:00:00 [4]
slept:6.0 weight:175lbs (injured)

Upper body lift after mandatory dinner and before the firstie...10 exercises focusing on chest, shoulders, and triceps...was lifting was Marchy, so was able to really hit bench and go to failure --

My bench set:
15 @ 135 lbs.
6 @ 185 lbs.
5 + F @ 185 lbs.
5 + F @ 185 lbs.
2 + F @ 205 lbs.

Wednesday Aug 26, 2009 #

Trail/Woods Running 1:06:05 [3] *** 5.08 mi (13:01 / mi)
slept:5.5 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

Trail run 30 minutes out and back from Rte. 293 southeast along the Long Path...a couple very, very bad hills -- totally reflected in the pace.

Foot hurt pretty bad...I think I didn't do my padding right, or maybe it was the trail or something.

Tuesday Aug 25, 2009 #

Running 46:20 [3] 6.04 mi (7:40 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony ProGrid Ride (1)

This run included the good old MP trail which I made up without a walking break, even though walking may have been faster at some points then my "baby step jog." Overall pace wasn't too bad considering that mile of the MP trail took probably 10-11 minutes

Put some padding behind my toe pads with layers of moleskin (advice from an online article) and was virtually pain free -- I have an appointment with the BDE Surgeon (a good ol' boy network connection through MAJ D) at 0630 tomorrow...help is on the way?

C • Nice work. 1

Other 16:00 [4]
slept:6.0 weight:175lbs (injured)

Front squat
10 x 10 x 10 @ 100 lbs.

then

10-9-8-7-6-5-4-3-2-1 reps of:

Pull ups
Burpees
Kettle bell swing (45 lbs.)

Did this right after the run, so my intensity wasn't all that high, though I still pretty much smoked myself

Monday Aug 24, 2009 #

Weightlifting 40:00 [4]
slept:5.0 weight:175lbs (injured)

Upper body lift...9 exercises focusing on back, biceps, and forearms...had a shorter lift because I had to hurry up and get up to the team interviews.

In other news, I went to Arvin today, who told me they would not give me a referral for podiatry, so I have to go to podiatry sick call. On Wednesday. At 0600. At Keller. Oh well, my foot recovered from last night's woes, I'll probably run tomorrow (because I am stupid).

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