Training Log Archive: WileyKyO-T

On the Run

With today's run, 2014 is now the year with the most miles logged for me. It surpasses 2008, which had 516.68mi logged. Even so, almost all of that is from the last four months, which tells me I have a lot of room to grow. Right now I have two main fitness goals, training for the New Orleans Marathon and getting back into orienteering. Building my running base is my primary means of moving towards both goals at the moment, while I anticipate that I'll have some good opportunities to practice orienteering this winter and spring mostly after the marathon. A third goal might be to get into Ranger school this summer when I PCS from Ft. Leonard Wood, but it is too far out to know if that is a possibility as I don't even know where I'll be moving to yet.

8.1 mi treadmill run at 8.7 mph. Somehow there seems to be a big difference between 8.7mph and 8.8mph during these runs; 8.7 feels much easier.
Song stuck in my head: Blowin' Smoke by Casey Musgrave

Jacob's ladder 1056ft

After a long phone call, my late Friday workout became my early Saturday workout

4 minute Tabata set "Tabata A2"
Warmup: Burpies (20 sec)
Exercises (20 sec, x8): Diamond PU, Wide Arm PU, Situps, Perfect Pushups, then repeat
Break (10sec, x7): Plank

Much more punishing than the time would imply!

Same run as what I ran on 8/22, but significantly faster.
2.5mi split: 17:25
2.5mi split: 16:55
Maiden voyage of my new New Balance 610 trail shoes. Think they will do just fine, but I'll need to see how they do in the woods.

1x 40s Jake's Abs
30 PU

6 miles on the treadmill on 8.9 mph. This is the pace I will need to maintain for at least the first quarter of the marathon next month.

2 miles on the row machine, setting 5. Sort of a cool down from the run.

26 laps in the pool doing breaststroke. Had a serendipitous moment just before the workout when I got to the pool. The lifeguards were looking down; somehow one of their poles had fallen to the 14' bottom, and they asked me if I could bring it up. I said I'd try, if they gave me some goggles. Mission accomplished and I kept goggles for the duration of my workout, so no irritated eyes.

4 miles on the treadmill on 9 mph. However, I took a short (~50 sec) pause at mile 3 (not included), so not a pure run.

Road run mostly on Hwy Y with a warmup/cooldown in the neighborhood.
0.75mi split: 5:21 (7:08/mi)
4.25mi split: 30:05 (7:05/mi, lost 130ft)
4.25mi split: 31:02 (7:18/mi, gained 130ft)
0.75mi split: 5:24 (7:12/mi)
The narrow, hilly, and uneven road was not ideal for a fast time, but even so I was hoping for a faster pace overall. Then again, it was 11 sec/mi faster than a similar but shorter run on 10/5.

4 minute Tabata set "Tabata A1"
Warmup: Burpies (20 sec)
Exercises (20 sec, x8): Diamond PU, PU, Wide Arm PU, Situps, then repeat
Break (10sec, x7): Plank

It's hard for me to get into pushups, but four minutes is manageable! I had a progressively much harder time on the PU and hit muscle failure on the last set.
I am going to try doing this M-W-F for a month and see if I improve. I may switch around the order of exercises. I'm not planning on counting reps for the first few workouts.

7mi treadmill run on 8.7mph, and the maiden voyage of my new Asics shoes. Felt good, definitely evident that my cushioning was pretty degraded in the shoes I'd been running in (Saucony) that I'm now retiring.

1 kilometer on the row machine, setting 5. Sort of a cool down from the run.

Setting Cross Training 2, Power 1, Arms

Setting Cross Training 2, Power 1, Arms