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Training Log Archive: schirminator

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running3 1:11:00 8.5(8:21) 13.68(5:11)
  Adventure Running 1 1:00:00
  Core3 45:00
  Total5 2:56:00 8.5 13.68

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Thursday Feb 15 #

Running (Easy Run ) 24:30 [3] 3.0 mi (8:10 / mi)

Felt pretty good today. Last week between adventure running and Wednesday I did not eat enough and Thursday was awful. Yesterday I made a point to eat enough and today I felt much better.

Caught the sun rise coming up over the bay which always makes for a good start to the day. Running out I usually get to look at Mount Tam. I set myself a goal that I am going to run from bottom to top at some point this spring as my fitness gets better. It was a rosy color this morning with the sun rise.

Core (Gym) 20:00 [3]

Started out with balance exercises on the bosu and then did some air squats on it with the ball side down.
Move to the stability ball for core
finished up with 2 sets of 10 reps bench press at 55 pounds. Going big!!

Wednesday Feb 14 #

Running (Easy Run) 23:30 [2] 2.75 mi (8:33 / mi)

Had a hard tie getting out of bed today but I got it done. Decided to do my bare foot running but it was cold enough and there was frost on the ground and after one loop of very cold feet I decided not to force it. Looking forward to the mornings being warmer so I can do it every run for 5-10min.

Core 10:00 [3]

Very short core session today.

Used the exercise ball for core
Used 8 pound dumbbells for running arms and rotator cuff strength
finished with push ups.

Tuesday Feb 13 #

Adventure Running (Work ) 1:00:00 [3]

Setting up for adventure running and doing the program. To start I had to drag about 60 pounds of equipment 1k up a hill. My arms where dying hard. Took me way longer. Then when I was about ready to start setting up I realized I forgot the staple gun and the nice wheel of rope that I had just step up got hopelessly tangled. Had to change the plan on the spot.

Using traffic light color signs I set up something like a line-O but instead of the rope which was in a huge knot I used the signs and kept each one within sight of the other. The exercise was to run fast on green legs, medium on yellow legs, and slow on Red legs. The loop was about 250-300m off trail. I also set up start and finish so the kids could get times. Worked pretty well.

Then we played four flag capture the flag. The rules:
Four teams each guarding a flag with an e punch on it.
Your safe from being tagged around your flag or if there are clearly defined areas you are safe in the one your flag is in. If your tagged you have to go to the middle and clear your stick. If there is a tag in open space at the same time its settled by Rock paper scissors. goal of the game is to punch the other three flags before the other teams.
Capture the flag in beautiful of trail locations is always a win!

We finished up with agility ladder and form drills. Fortunately I got the kids to carry a good chunk of the equipment down the hill: )

Great to be out in the winter green of CA.

Monday Feb 12 #

Core (Gym) 15:00 [3]

Core has been been tough. Started out doing more weights and realized I need to slim down with just core and running until I get back into shape then I can reintroduce weights. So right now I use the exercise ball and bosu ball for core, balancing, and body weight with some very light dumbbell work on the arms.
7 AM

Running (Easy Run ) 23:00 [2] 2.75 mi (8:22 / mi)

Have not logged in a long time. Trying to dag myself back into shape. The tough part to start is waking up well before work to get it done. But its going ok. Started a couple weeks ago with 10-15min runs and now up to 20-30min. Usually run from the gym in the morning then do core afterwards. Logging core separately.

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