Training Log Archive: pedalc

Left the Leg Blasters for another time...still celebrating my PR. :-)

Thanks for mixing it up with the reverse ATW. I liked the shake up.

Ran for an hour (10/mile pace-HR avg: 141) along the 10K course to get my first hour in.

Blistered my previous 10K PR with a 7:42/mile pace to finish in 47:55 on my watch (48:01 - official) with an avg HR of 192!!! That was good enough for 29th out 72 in my age group and 235th out of 844 overall. It also provided a ticket into TG-A for the Peachtree RR. TG-A is one group below the sub-seeded group (41:59 or better)! Can you tell I'm a little pumped up from this effort. I would like to have seen what I could have done with fresh legs...I doubt I could have pulled in under 42 minutes, though. Maybe next year!

Ran for another hour (slowly - avg HR: 166) after the glow wore of a little.

This race was the first time that I have felt a new sense of strength in powering up hills and maintaining that effort at the top of the hill. Also, the training has paid off mentally. I've never been so focused on the effort for the duration of a race before...The real test will be to do that for 4-5 times the distance

C • MADE MY WEEK!!! You rock! 1

Unfortunately, this session was not on grass. My first choice was to go across the street and throw my tire around East Lake Golf Course, but they wouldn't let me in...something to do about not wearing a collared shirt. I had a couple of football fields in mind also, but I didn't want to take a chance of getting kicked off the field which would taken away time from my workout, etc. It's difficult to find a field in town that would work well. So...

8 min w/u (time it took to get to the Tabata stretch - straight asphalt strip
4 min of Tabata intervals
8 min c/d (time it took to run back to my house, grab my tire and run down to the woods in our subdivision)

Throw tire (16 min) - rt/lt-hand sling, thruster, squat overhead behind, granny shot, rt/lt-hand softball pitch, etc...(every 10 throws, 10 burpees = tears)
20 push-ups on the tire
6 Jr. High style 40-yard wind sprints

I hated burpees in jr high and I hate them even more now! I hadn't been doing them with the jump and clap. Whoever thought up that bullshit is evil!

How did you come up with 16 minutes? I thought it would feel like an eternity, but it went by fairly quickly. I didn't pack nearly enough into it though. Doing this workout in the woods had its advantage in terms of intensity. There is a stream that runs through the woods. The stream made sure that I ran to the tire so it wouldn't roll into it.

Did you come up with this workout? It's a tough one!

C • happy to hear .. 1

I would have rather been outside, but my exercise window, both at home and at the office, was tight today.

W/U - 10 mins at 10:54/mile
Tempo - 30 mins at 8:20-7:46/mile
C/D - 5 mins at 12:00/mile

I spent the time during the tempo run visualizing the course - home to the start, ran through the entire course, coming into and out of water stops and running the hills throughout the route.

It will be interesting to see how this extremely low volume approach transfers to the marathon.

I'm having second thoughts about running home afterwards. I want to leave it all out on the course and I don't want it to be in the back of my head that I need to save anything for the run home. Make sense???

I have a blister from my last long run that reappeared during this workout. Arrgh! I haven't had a blister in years!

C • my thoughts ... 2

Row 10 mins
2x through warm up circuit:
Sit ups: 20
Push ups: 15
Burpees: 8

5x for time:
50 SDHP: 45lb barbell
12 Power cleans: 75lb (afterwards, I had my old trainer look at my form and of course he said I wasn't using enough weight. Next time, I will go with 95-105lbs)
15 Thrusters: 30lb (picked up the 65lb dumbells - too heavy, tried the 50lb dumbells and settled on 30lb dumbells...will try 35-40lbs next time.

~38 mins for CF circuit

As I mentioned, I worked on my Power Clean form with a trainer afterwards. We did about 15-20 more reps...I'm dead.

C • great work! thought you'd appreciate seeing my log entry when I did this session .... 2

15 Sun Salutes - chakras are aligned.

I'm very excited about bringing this activity into my training leading up to the marathon...although, I need to do it before I get into bed otherwise I fall asleep in the middle of a walk break. I can understand where that might come in handy if I was running on the sun in Badwater, but not here. ;-)

Plank Walkup (15x)
Plank Toe Taps (15x each foot)
Side Raises in plank on 1 elbow (15/side)
Bicycle Crunches (15) - slow and full of HATE
normal crunches (15) - cramp city

Two times through this circuit

60 push-ups - looooww, but broken into 15 rep segments

All of this was done next to Evan's pack and play while he worked on reps of turning over and sitting up.