Monday 2-6-12

Weekend wrap-up
-no work out Saturday. worked in the am and then ran some errands in the pm.

Sunday
3 mile local run.
-no gps as the bat was dead and my charger was in the office.
-solid effort. felt pretty good.
-hilly loop, or well rolling....

Monday
-post Super bowl rest day....
-rolled over. alarm went off early but i got to bed late.
-no worries...

back in the groove tomorrow.

Saturday 9-10-11

Saturday
local run loop.
3.5/4 miles or so.
decent pace.  felt fairly solid.

3 rounds
25 push ups
25 squats
did these immediately after competing the run.

again felt ok. need to get back into a steady groove...

Monday 9-5-11

out for a little run today.
felt pretty crappy before hand actually. sluggish

run.
3 miles
recovery run? just a solid pace effort to try to wake the body up and beat out the grogginess.

100 push ups 25-25-25-25
100 squats 25-25-25-25

little sluggish, still very humid so maybe that was taking its toll.

peace.

Sunday 9-4-11

took the family to rockland lake. they walked i ran

4.5 miles. sub 8 pace. felt good. humidity was brutal. sapped a bit out of me by the end. walked another mile with them to cool down. good day all in all.

looking at hitting the gym tomorrow am. good way to start the holiday and kick into fall.

peace

Saturday 9-3-11

Saturday. hoo rah
-Run
local loop, 4 miles. solid pace. no timers, no gps, just feet on the road. felt great to get out. needed the head clearing.
100 push ups in the driveway afterwards. 50-25-25

will try to get out and do something similar tomorrow.
need to get the focus back.

peace

Saturday 7-30-11

Friday
woke up a bit sore and a bit tired so i took the day off. thought about a pm run but the t-storms put an end to that!

Saturday
up early. cup of coffee and out the door for a local run. hams sore but loosened up nicely. 2 miles in the the quads are locking up. what? freaking brutal pain. ending up walking the couple miles home. argh. not sure whats up with that. stretched them out good when i got home and a little better but still tender. maybe too much deadlift thursday? after affects of weeks of riding running?
weird.

will be in full on Darkhorse 40 promoting chaos for the rest of today and then during the event tomorrow. going to be crazy!!

playing in a golf outing monday so most likel a day off from training. hoping the legs come back to life!!

peace!

Wednesday 7-20-11

Monday was a rest day. cool.

Tuesday.
no am workout. just wasn't super motivated. was up before the alarm but not that early..

pm.
got home late as i had to go to a co-workers Mom's wake. sad but she lived a long and good life.
needed to get some shiz done so no ride or run.
mowed the back lawn in 100 million degree heat!
then washed the truck. still need to do a interior clean as well but at least the outside looks better!
grilled up some chicken and called it a night with a few adult beverages.

Wed
no am workout. just slept in.

evening MTB ride
will meet up with the boys and spin out a loop.

fam is making their way north as i type so will be nice to have them back!!!

peace!

Friday 7-15-11

Thursday pm
-got home and did a few errands, etc..
-threw on the vibrams and hit the road.
4.25 miles.

recovery run? just a steady pace.
no garmin. no data. just run and clear the head.

felt great. solid and the perfect way to blow out the cobwebs.

Friday plan
-evening MTB ride with the boys.
possibility that i may not be able to swing this but looking pretty good right now. would love to give it a go. really enjoying the mtb lately.

peace

Wednesday 7-6-11

got out for a run last night in the 90+ heat.
actually managed to stay somewhat in the shade.
felt pretty solid.

3.5 miles
7:45 average pace.

was nice to get out on the feet for a change of pace.

been taking a bit of a holiday from the gym. weather is so nice its fun to play outside.

going for a mountain bike ride tonight.

maybe long road ride tomorrow.

peace

Saturday 3-5-11

got out for a little run while the weather was still nice.

4.5 miles.
will upload the garmin data later.
right around 8:00 miles. felt solid. the garmin had some sat issues so i think the file might be a little off. have to dump it into the comp and see.

Friday 2-25-11

active recovery?
little sluggish this am. laid in bed for an extra 10 minutes then hopped up and decided to get to it.
the sealfit workout was active recovery run and row.
no rower so i kind of made up my own little adventure.

run 1 mile
100 kettlebell swings 35#
run 1 mile
75 kettlebell swings
run 1 mile
50 kbs
run 1 mile
25 kbs
run 1 mile

the runs were 8:00 pace.
all swings unbroken. the 100 and 75 were mental battles for the last 20 reps of each.
50 and 25 were cake after that
felt pretty solid.
definitely more work than i had anticipated. good stuff.

yoga
plyo
foam roll
-spent my remaining time working on mobility. felt great to stretch it out. i was tight and ropey and crappy. after a little yoga and some foam rolling felt pretty good.

good work for a rainy Friday.

Saturday 1-29-11

got outside for a little run on a sunny chilly winter Saturday.

3.75 miles.
good pace and a pretty rolly loop. will attached the garmin file when i download it.

garmin data

Sunday
rest day.
was going to go run in the snow but decided to just chill with the family. good day to veg and get some stuff done around the house.

Saturday 1-22-10

brrrr!
coldest day of the year so far. maybe 15 when i went out for a tempo run.

run.
4 miles
tempo. just hold a comfortable solid pace and then look at the data when you get finished.
strapped on the new garmin 310 and sent out into the blustery cold.

garmin data

nice loop and a good run. felt a little slow actually. sluggish maybe. but happy with the numbers after.

Saturday 1-15

up and had a great breakfast with the kiddos.
chilled for a bit and then hit the chilly road for a run.

run
5 miles

ended up tearing off 5 miles on a pretty hilly loop near the house.
felt great. feet felt good. stride felt good.
pace was endurance based. fast but easy to maintain? not sure on the time.
figuring how the pace felt low 8's.

supposed to be nice tomorrow so looking to get another run in. maybe not as long but we'll see.

peace!

Weekend wrap 1-8/9

Saturday
rest day.
active rest maybe.
spent the afternoon outside with the kids in the snow. good times!

Sunday
got out for a run on the road.
4 miles.
good pace, hilly course. haven't run that loop in a while and wanted to see how i fared. felt good. probably had a couple more miles in me but didn't want to push the feet to far as they are feeling great. i think maybe i have crossed over the vibram transition bridge. we'll see.

deload week coming up so should have some time to get in a few Crossfit Endurance workouts.

peace!

Saturday/Sunday 1-1/2

Happy New Years!!
new years eve was uneventful. went out for dinner and then home to chill.
fell asleep around 10:30 and was woken up to see the ball come down. good enough for me.

new years day
went out for a run in the VFF's.
4.25 miles.
good pace. nice course. solid. feet felt great and held up well. think i may have the stride dialed at this point. at least for me maybe. we'll see.

Sunday
got out for another run. overcast but warm. lots of melting snow.
vff's felt good again. feet were good.
3.5 miles

good stuff all around.
looking forward to getting back into the gym on Monday.

Sunday 12-26

post xmas day. good lazy day. big snow coming. get ready!!

run.
ran 2.5 in the falling snow. awesome. ran over to the golf course and ran on the cart path. mix of pavement, gravel, and grass. awesome!

feeling good in the vibrams again.
think that my stride is coming along.

good stuff!!

get the snowblower ready. gonna get dumped on.

Saturday 12-25

Merry xmas!!

happy day! santa was good to all!!

got out for a run in the chillt air in the vibrams.
3 miles.
not timed but felt great. mix of road, grass, and old sidewalks.
awesome!

3 rounds
20 push ups
30 squats

just a finisher.
good stuff!!

Wednesday 11-17

ah wednesday. half way there? well maybe.
still rainy but warmer. nice.

treadmill
back at it today. foot better so figured see what it felt like.
run 1.5 miles
7:45 pace. started at 8 and worked the kinks out and then sped it up a bit. didn't want to push to much but wanted to get a feel for the foot. much better. shortened my stride and increased my cadence and it felt great. little sore but no big deal.

strength warm up
3 rounds
5 walk-outs
5 yoga push ups
these were good mobility/strength warm up exercises. the walk outs are great for getting the kinks out and the yoga pushups really work the whole body. good stuff

strength
back squats
10x45
10x135
8x185
5x225
3x245

1-1-1
265
275
295

had the option this am to do 3x3 or 3x1. went 3x1 to see where the max range is. 295 was good. heavy, full depth. form started to get a little hinky otherwise i might have thrown a few more reps in there to see how much i can push. 300 shouldn't be an issue. looking to get into the 300' prior to the new year. 325? maybe get my real squat up to where my crappy form squat was.
happy with this for now.

met-con
3 rounds
run 400m
50 air squats

8 minutes? used the wall clock so not super accurate.
runs were sub 7:00 pace
all squats unbroken
kicked the pace up on the last run and felt good. definitely feeling it in the legs on the last set of squats.
the runs were good. fast feet, shorter stride, felt good.
foot is ok now. little stiff, little sore. maybe 80%
should be cool for the turkey trot next week.

good wednesday am!

peace!

Weekend wrap 11-6/7

Saturday.
rest day. feeling the walking lunges with the plate.
went out with the boy to do a little exploring and pick up a few items. ended up grabbing a pair of vibram five finger kso's.
had been eying up the bikila but they didn't have my size so i tried on the flows and dug them. wore them around a bit to get the feel for them. liking them a lot.
will get a run in and start to use them at the gym. review pending...

Sunday
well got a run in the vibrams. everything i read said to start off easy. mile maybe less. yeah well it was such a nice day and all....
i ran 3.75 on a loop around the neighborhood. mix of pavement, grass, etc. felt pretty awesome. took a little while to get used to them and i think i was over thinking my stride. once i just settled in it was much easier. did a few hill repeats on the loop and felt good going up. coming down tried to stay on the balls of my feet to lessen any heel strike and it felt pretty good.
calves definitely feeling it after the run. little tight.
all in all very cool!!

got out and mowed the lawn to suck up some leaves and then ran the leaf blower for a while. good stuff. got the front done. until tomorrow i'm sure more will come down.. argh.
happy fall!
watched the marathon. not sure i want to run a full marathon. we'll see.

peace! beautiful weekend!