Training Log Archive: nlewiswalls

Long run from Mt. Ivy to across the George Washington Bridge...mostly on the Long Path except for a couple of miles.

6:40 is actual moving time...I probably had about 20-30 minutes of stopped time for waiting on people to catch up at a few points where our crew of 1 brought us gatorades and stuff.

I ran with a pack and food the whole way. The distance is a rough estimate. The Garmin had 37.36, but the route itself was supposed to be 36.90 miles. I had about a mile of "extra" added on due to two wrong turns, so that's how I got my final mileage. Also, good old Garmin has been proven over the years to give short-changed distances on longer trail runs. I still think I am conservative on my listed distance.

Overall, this just reminded me how much the Bear Mountain 50-Mile is going to suck.

Chest/Back day in Arvin Gym:

15-12-7-5-3-2 bench press @ 135, 160, 185, 195, 205, 215 lbs.

8-8-7-7 incline DB bench @ 65, 65, 70, 70 lbs. (each side)

15-15-15 incline cable flye @ 22.5, 27.5, 27.5 lbs. (each side)

2 x 45 sec. static DB flat chest stretch @ 55 lbs. (each side)

15-12-10-8-6 machine mid-row @ 120, 140, 160, 180, 190 lbs.

6-6-6 SA dumbbell row @ 90 lbs. (each side)

12-12-12 lat pull @ 140 lbs.
Supersetted with
12-12-12 straight arm extension @ 50 lbs.

Trail running out near Bog Meadow Pond, Jim Pond, and the Black Rock Bowl....good times, good weather

Combined warm-up and cool-down runs before and after today's woods intervals

warm-up: 2.59 miles @ 20:53
cool-down: 2.36 miles @ 17:32

Woods intervals out near Bog Meadow Pond:

10 x 1 min. on/1 min. off

Held about 0.12 miles or so on the ons

Woods were really wet, slick, and squishy.

Chest/Triceps lift in the Pershing weight room...felt really tired on this:

15-6-4-3-2-2(F) bench press @ 135, 185, 195, 205, 215, 215 lbs.

5-5-5 DB bench press @ 80 lbs. (each side)

15-15-12 DB flye @ 30, 30, 40 lbs. (each side)

10-10-10 hammer dips @ 270 lbs.

8-8-8 SA DB rolling triceps ext. @ 30 lbs. (each side)

15-15 CG bench press @ 95 lbs.

13-13 SA DB rolling triceps ext. @ 25 lbs. (each side)