Expected more from my deadlifts...

but really, I still PRed my conventional deadlifts!  I had hoped my success with Sumos would carry over to conventional.  Maybe it will and my week off plus eating poorly has held me back today.  I did pull 185#, so not shabby at all.  By the end of that set, my grip was shot and I didn't lock out the last rep.  I was afraid my grip would let loose and I'd knock my kneecaps off!  I probably should have done another set at a lower weight, but I didn't want to trash my hands any more.  Maybe those straps are looking more interesting for final reps.  Hmmm...

Since I can't do natural glute-ham raises, I did a similar exercise that was pointed out to me.  I laid down on my stomach on the bench, hugged the bench and lifted my legs up.  During the second set, I did it very slowly.

Show and Go, Phase 3, Week 1
1:23
Foam rolling and mobility
Conventional deadlifts - (warm-up 3@135#) 3@155#, 3@165, 2x3@175#, 3@180#, 3@185#
Side lying internal-external rotation - 3x8/side
DB Bulgarian split squats from deficit - 8/side@BW, 8/side@5#ea, 8/side@8#ea
Doorway slides - 2x10
Tall kneeling cable lift - 2x10@25#
Leg raise thingies - 2x6
Adductor stretch and calf stretch - 2x30s/side

I love my power rack...

Today's workout included one barbell and three cable exercises.  I'm so happy my power rack enables me to do these!

I would have had one less cable exercise, but I can't yet do neutral grip pull-ups, so I did pull-downs.  Also, I'm not sure what to do about the "thick grip" on these, so I just used the Lynx grips, which I would have done anyway.  I think I would need another set if I really wanted the grip to qualify as "thick".

Everything seemed to go well. It was fun to do the push presses with the bar again.  Having 85# over my head is exciting!  And a little scary!  I'm going to give it a little more time before passing judgment, but so far I don't like this mobility set as much as the last two.  I have 3.5 more weeks to decide.


 Show and Go, Phase 3, Week 1
1:07
Foam rolling and mobility work
Push press - 3@65#, 3@75#, 3x3@80#, 3@85#
Neutral grip pull-downs with Lynx grips - 3@100#, 3@110#, 4x3@115#
1-arm cable rotational row - 3x8/side@40#
1-arm DB bench press - 8/side@30#, 8/side@32.5#, 8/side@35#
Stir the pot -2x 6/direction
Cable external rotation at 90 degrees - scapular plane - 2x10/side@5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s

On to Phase 3!

Considering that next week's schedule may be a little wonky, I decided to end my week off a little early and start stage 3 today.  I had been meaning to get in some circuits this past week, but fell ill.  I was too weak to do much of anything.  But, now I'm back and rarin' to go!

I'm not sure what to think about today's OH squats.  They call for the lowering to take 30 seconds.  30 seconds??  That's a long time to lower a squat.  I did maybe 15 seconds.  I'll work on improving that.  Actually, the first set, I didn't realize the tempo called out, so I did them normally.

Show and Go, Phase 3, Week 1
Foam rolling and mobility
Barbell OH squat - (warm-up 3@BW) 6@25# normal temp, 2x6@10# 30s down
Quadruped chin tucks - 3x5
Barbell forward lunge - 6/side@65#, 6/side@70#, 6/side@75#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 8/side
Cable woodchops - chest height - 8/side@30#, 2x8/side@35# (got a rope burn on my palm!  oops, should have been 2 sets)
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side (oops, did this wrong)

Bench Press PR!

Finally, I've tried a 1-rep max bench press and hit 100 pounds!  Thanks to hubby for spotting me on that!  Luckily, he didn't have to touch the bar, but having him ready to helped get over the mental barrier.

This was the last day of Phase 2.  It was a great phase, but I can't wait until Monday!

Today, I didn't go up on the DBPP.  They were challenging, but the real reason is because I was too lazy to swap around the plates on my adjustable dumbbells every set!  I would have tried 27.5# or 26.25#.

For the cable rows, I actually went down in weight each set because I was unhappy with my form.  The last set had acceptable form.

Show and Go, Phase 2, Week 4
Foam rolling and mobility work
Speed Bench - 4x3@60# (50% load), 1x1@100# (PR!!!)
Head supported row, pronated grip - 3x6@40#ea
DB Push Press - 2x6@25#ea
T-push-ups - 3x6 (hands on floor)
Seated cable row - neutral grip - 1x10@100#,1x10@95#, 1x10@90#
Ab wheel iso holds - 3x1@10s
Cable external rotation at 90deg - 2x10/side@5#

Today, hubby actually lifted a bit.  We went over form, especially in the deadlift.  I hope it becomes a habit!

Prep for lunch

Today is a holiday luncheon at work, so I made sure I got in a workout this morning!

I did the Friday met circuit from Show and Go, Phase 2.  Feels great!
I added in 7 rounds of jumproping 30s on, 15s rest and then about a minute more

Circuit:  3 times with 1.5 minute break inbetween
Side bridge wall slides  - 10/side
KB swings - 10@20#
Hand switches - 30secs
KB suitcase deadlifts - 10/side@45#
Face pulls - 10@40#
1-leg prone bridge - 15secs/side

Overhead Squats...

Wow, those overhead squats were very hard!
I started out doing several warm-up bodyweight OH squats with a mop stick.  Those were easy enough, so I thought I'd try the Oly bar.  Nope.  I got the Oly bar into place, but I felt very unstable.  45# was simply too much to start out with.  So, I actually put my 1" plates onto the mop stick for my overhead squats! (I'm pretty sure my former 1" bar has been discarded.  I thought I'd never need it again!  Ooops.)  I'm sure this looked ridiculous.  It worked wonderfully, though.  I was able to put a decent weight on the bar.  Next time, I will use a sturdier stick, though.  This was a cheap plastic one and I think I might have even bent it a little!

I'm going to change the way I report the landmines.  I was reporting the Oly bar + weights all in one number.  I think that is a little misleading because I'm not lifting all of the weight in a normal manner.

Show and Go, Phase 2, Week 4
1:05
Foam rolling and mobility work
Overhead squats - (warm-up 15@bodyweight w/mop stick, 5x shoulder dislocations, 5@10# on stick) 1x5@20# on stick, 2x5@25# on stick (stick weighs less than 1#)
Prone Row to External Rotation - 1x8
Feet-Elevated Scap Push-ups - 1x8
Snatch grip rack pulls - (warm-up 3@135#) 3x6@165# (tried 170#, but couldn't make it work)
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@32.5#ea
Landmines - 3x5@25# on oly bar
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Last week of Phase 2!

Not much to say.  This one was quicker because two exercises were left out.  I still got a good workout, though!

Show and Go, Phase 2, Week 4
0:48
Foam rolling and mobility work
Alternating DB press - 1x8@35#ea, 1x12@33.75#ea, 1x9@33.75#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 3x10/side@37.5#
1-leg feet-elevated push-ups - 3x5 (arms on floor, foot up 4")
Supine no money w/band - 2x4@10s
Quadruped chin tucks - 2x

Another round of sumos

I think I'll kind of miss the sumo deadlifts next month.  These were fun.  I see regular deadlifts (I'm not going to "slightly raise" them, as is recommended because I don't have a trap bar) are back again.  That will be good.  With 3-rep sets, I should be seeing some good weight increases.

The lunges felt heavy today.  This is equal to the highest I've done before, and that only for one set.  This time, I did them with the same weight for all three sets. For the sumo deadlifts, I hit my highest 3-rep set, just 5 pounds off my max ever.  This is pretty cool.  I'm feeling the strongest and most well-rounded and mobile I've ever felt.

Show and Go, Phase 2, Week 4
Foam rolling and mobility work
Sumo deadlifts - (warm-up 3@135#, 3@155#, 1@175#) 1x3@185#, 1x3@190#, 1x3@195#
Knee-break ankle mobs - 3x8
Barbell reverse lunge - front squat grip - 3x6@85#
Yoga plex - 3x4/side
1-leg DB RDL - 3x8/side@37.5#ea
Split-stance cable lift - 3x8@25#
Wall lat stretch with stabilization - 2x
1-arm doorway pec stretch -  2x

Quicker this time

I was in a bit more of a hurry this morning and ended up spending only 55 minutes on my workout.  I should be in a hurry all the time!

I'm looking forward to the 1-rep max attempt.  We'll see what I get out of that.

Show and Go, Phase 2, Week 3
0:55
Foam rolling and mobility work
Speed Bench - 6x3@60# (60% load)
Head supported row, pronated grip - 4x6@37.5#ea
DB Push Press - 3x6@25#ea
T-push-ups - 3x6 (hands on bar, not elevated)
Seated cable row - neutral grip - 3x10@95#
Ab wheel iso holds - 2x1@12s, 1x1@10s
Cable external rotation at 90deg - 2x5#

Interval workout

Yikes this was tough.  Today was a day to choose a non-lifting workout.
I warmed up with the foam rolling and warm-up from Show and Go Phase 2.  Then I used an interval from "31 Interval Workouts", which I recently purchased.

It was tough.  The first round, I did the push-ups on the floor and on the Oly bar at the lowest setting.  For the second round, I did them on the bar at a higher position. I was looking forward to the plank each time because those were the easiest of the bunch!

2-times through, 60s between rounds
20x BW squats
20x push-ups
15x inverted rows
60s plank
15x per side BSS
30s running in place

Bring on week 4!

Next week this day of the week has overhead squats.  I've never done them before, but I'm excited to try them. I'm sure I'll have to go very light.  I don't even know if the bar is light enough!  I guess I'll start with a broom.

Today's workout went well.  The skin on one of my hands is split between the pads of my index finger and middle finger.  This wasn't too bad, but it did make itself known. The snatch grip on the rack pulls didn't make it any happier, but I got through them.  The landmines are still interesting, but feel productive.

Show and Go, Phase 2, Week 3
1:07
Foam rolling and mobility work
Front box squats - (65% load) 8x2@65#
Prone Row to External Rotation - 3x
Feet-Elevated Scap Push-ups - 3x
Snatch grip rack pulls - 1x6@160#, 1x6@165#, 1x6@170#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@30#ea
Landmines - 1x5@65#,2x5@67.5#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Another one down!

Not a whole lot to say today.  It was a great workout.  I'm pretty tentative about increasing the incline BPs, since I can't do them as safely without a spotter compared to regular BPs. Even though weights didn't go up much today, I did improve form.  That counts, too!

Show and Go, Phase 2, Week 3
1:20
Foam rolling and mobility work
Low incline barbell press - (warm-up 5@45#, 3@65#) 2x1@85#, 3x3@75#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press -3x8@35#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5 (arms on bar, foot up 4")
Supine no money w/band - 2x4@10s
Quadruped chin tucks - 2x

200 Pound Sumo Deadlift!!!!

What a way to start the week!  A 200lb deadlift!  It went well.  In fact, I think I had a few more pounds in me.  I needed to finish the workout some time, though, so I left the rest for another day.

This was a long workout.  About 1:20.  Part of that was because it had an extra set for some of the exercises.  Of course, when deadlifting it takes me a while to set up and build up courage.


Show and Go, Phase 2, Week 3
Foam rolling and mobility work
Sumo deadlifts - (warm-up 3@135#, 1@175#, 1@185#) 1x1@195#, 1x1@200# (PR!!), 2x3@185#, 1x3@190#
Knee-break ankle mobs - 3x8
Barbell reverse lunge - front squat grip - 5x6@80#
Yoga plex - 4x4/side
1-leg DB RDL - 3x8/side@35#ea
Split-stance cable lift - 3x8@25#
Wall lat stretch with stabilization - 2x
1-arm doorway pec stretch -  2x


Here is what 200 pounds looks like!  (Yes, I could have used the 25# plates, but I was moving up from below 185#.)

Testing out the new equipment

The homemade ab roller appeared just in time.  Today's workout included a use for them!  It performed beautifully.  Better than I did!  :)

I tried a heavier 1 rep load on the bench presses, but I couldn't get it off the supports. So, I dropped 10# and the rep was relatively easy.

Overall, a good hard workout!

Show and Go, Phase 2, Week 2
1:09
Foam rolling and mobility work
Speed Bench - 5x3@55# (55% load), 1x1@85#
Head supported row, pronated grip - 4x6@35#ea
DB Push Press - 3x6@25#ea
T-push-ups - 3x6 (hands on bar, not elevated)
Seated cable row - neutral grip - 3x10@95#
Ab wheel iso holds - 1x3@10s (oops), 2x1@10s
Cable external rotation at 90deg - 2x5#

Newest piece of equipment... homemade!

So, the Show and Go program I'm doing right now calls for ab wheel rollouts and iso holds.  I didn't have an ab wheel, so I substituted Olympic barbell rollouts.  They worked fine, but my barbell isn't a professional version and rolling on it loosens the bolts that hold it together.  One time, after I was done, an end even fell off!  I'm more careful now about checking the bolts, but still, I think an actual piece of equipment would be better.  Naturally, I headed out to the interwebs to see what was available.  I found a plethora of cheapo ab wheels.  Some had an upgrade of two wheels side by side.  None of those were interesting to me.  There was one or two that looked like something I wanted, but they were expensive and I was still going off of a picture.

So, I went to Lowe's and bought some supplies to make my own ab roller!  I liked the idea of a handle that allows a shoulder width grip rather than the narrow grip of the cheapo wheels.  Also, I wanted a wider base, because really, I don't think the extra instability of a narrow wheel base is necessary or even desired.  Here is what I came up with:

 And for size reference:

The wheels were the most expensive part.  They were about $8 a piece.  But, they have ball bearings and rubber tires (instead of plastic), which was two things I really wanted.  I may upgrade it at some time by adding bicycle handle bar wrap, but for now the PVC handles seem pretty comfortable!  I don't know if the lock washers are overkill, but it seems to work fine the way it is.  Once I decided on length and bought the parts, it took about 10 minutes to cut the parts and assemble.  Pretty easy!

Shopping list:
1/2" PVC pipe, cut into 3 pieces (shortest PVC pipe was 5' long) - $1.33
1/2" threaded rod, plated, 3' cut to fit the rest of the parts when put together - $3.87
1/2" hex lock nuts, qty 2 - $0.38
1/2" washers, qty 6 - $0.54
1/2" lock washers, qty 2 - $0.14
6"x1.5" center hub mower wheels with ball bearings and rubber tires, qty 2 - $15.96
Grand total:  $23.78 with tax

Not bad!  (Actually, I have 6 extra lock nuts, for $1.14, since I changed my mind on construction.  Ha!)

Quick circuit

Today was the first time I did one of the circuits from the program.  It wasn't a sweat-fest, but it was good. I subbed my 20# kettlebell for the DBs.  For the face pulls, I had to kneel down because my high pulley can't be pulled at an angle that is very horizontal.  A nice quick workout!

Foam rolling + mobility
Circuit:  3 times with 1.5 minute break inbetween
Side bridge wall slides  - 10/side
KB swings - 10
Hand switches - 30secs
KB suitcase deadlifts - 10/side
Face pulls - 1x10@20#, 2x10@40#
1-leg prone bridge - 15secs/side

Squatting better!

There were a few interesting things today.  For the last, heaviest squat, I was very aware how much worse my form was than with the lighter weights.  I let my hips move forward.  I don't know if I didn't notice that before or if the "grooving" from the lighter box squats helped me realize that.  We will see going forward, I guess!

The rack pulls are still strange.  Eric recommends straps for these and I can tell why.  I tried something with my yoga strap, but didn't actually use it.  Bare hands was the best, Lynx grips didn't work well.  I might have to look into straps.

This time, I used a towel in the corner of my power rack for the Landmines and I also held on the end where the weights go rather than the grip bar.  These are an amazing core exercise.  Not easy!

Show and Go, Phase 2, Week 2
1:10
Foam rolling and mobility work
Front box squats - (60% load) 6x2@60#, 1x1@80#
Prone Row to External Rotation - 3x
Feet-Elevated Scap Push-ups - 3x
Snatch grip rack pulls - 1x6@150#, 1x6@155#, 1x6@160#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@27.5#ea
Landmines - 3x5@65#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Quick report

I gotta run, but here is today's workout!

Oh, I also rejoined Weight Watchers for three months.  Hopefully that will help me keep under control during the holidays!

Show and Go, Phase 2, Week 2
1:08
Foam rolling and mobility work
Low incline barbell press - (warm-up 5@45#) 2x2@80#, 2x4@80#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press -3x8@35#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5 (arms on bar, foot up 4")
Supine no money w/band - 2x3@10s
Quadruped chin tucks - 2x5

Feeling strong

What a good workout!  Deadlifts, lunges, RDLs...wow!

The sumos went better this time.  I wore long sweats this time, so the knurling didn't scrape my legs.  I struggled with balance a time or two on the reverse lunges.  Not a big deal, though.  Not much else to say right now!


Show and Go, Phase 2, Week 2
Foam rolling and mobility work
Sumo deadlifts - (warm-up 2@135#, 2@165##) 2x2@180#, 1x4@180#, 1x4@185# (PR!)
Knee-break ankle mobs - 3x8
Barbell reverse lunge - front squat grip - 3x6@80#, 1x6@85#
Yoga plex - 3x4/side
1-leg DB RDL - 3x8/side@35#ea
Split-stance cable lift - 3x8@25#
Wall lat stretch with stabilization - 2x
1-arm doorway pec stretch -  2x

Another one

Not much to say today.  Not a whole lot of sweat.  The speed bench was interesting.  I think my form improved with each set.  It was pretty light, though.  Next week, I'll try a 1-rep max.  I may make use of the safeties again :)


Show and Go, Phase 2, Week 1
1:02
Foam rolling and mobility

Speed bench (50% load) - 6x3@50#
Head-supported row - pronated grip - 2x6@33.75#ea, 1x6@35#ea
DB push press - 3x6@25#ea
T-push-ups - 3x6
Seated cable row - neutral grip - 3x10@90#
Bar rollout iso holds - 3
Cable external rotation at 90 degrees - 2x10/side@5# (hard!)

Post-holiday workout

With the day off, I knew I would need to make sure I got up to workout again.  I did!  I was a little late, though, because the kids were up first and of course came down to join me.  The only problem was that weren't as well behaved as they normally are.

I still got in a good kettlebell workout.  This workout comes from the book Kettlebells for Dummies by Sarah Lukie.  Using my 20# kettlebell.  About 38 minutes total.

I started off with foam rolling and:
10x body weight squats
10x downward dog to cobra
4x T-push-up per side
10x halo each direction
2x Turkish getups each side

Then the workout:
10x front squat
5x push-ups
10x 2-arm swing
3x burpees
5x front squat, KB racked on left
5x front squat, KB racked on right
20x swings (oops, should have been alternating swings)
5x push-ups
8x clean on left
5x jump squats
9x clean on right
5x jump squats
10x swings
3x burpees
2 sets of:
10x clean/squat/press on left
25s plank
10x clean/squat/press on right
25s plank
2 sets of:
3x T-push-up on left
3x T-push-up on right

Thanksgiving lift

What a great way to start off the day!
I am definitely thankful for my health and the health of my family.  I'm also thankful for my awesome weight equipment!!

Today's plan was a bit odd.  I forgot to do the A2 exercise.  A1 (the front box squats) had timed rests, so I didn't think to alternate in the other exercises.  Oops!  Next time.

The snatch grip rack pulls were new to me, too.  I thought I could lift as much as a regular deadlift.  Nope!  Ego checked :)  For some reason, it's harder to start the bar moving at that height (at the bottom edge of my knee cap).

Show and Go, Phase 2, Week 1
1:12

Foam rolling and mobility work
Front box squats - (55% load) 6x2@55#
Snatch grip rack pulls - 1x6@145#, 1x6@150#, 1x6@155#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@25#ea
Landmines - (warm-up 5x45#) 1x5@55#, 2x5@60#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Not so much sweat

Toward the end of today's workout, there was a little sweat, but presses just don't bring it out like the deadlifts and squats.

This time, I did the push-ups as prescribed.  I probably didn't get the best depth, but overall not bad.

I'm a lot more cautious with the inclined BB presses, since the safeties aren't as useful.  I could dump the bar down by my legs, but otherwise I need to get it back to the hooks.  I still managed to make my last rep difficult to complete, so I'm happy with that.

I am really liking the Show and Go foam rolling and mobility warm ups.  I feel ready to move when I'm done.  I usually have a somewhat increased heart rate by the end, but no need to be sweating buckets by then.

Show and Go, Phase 2, Week 1
1:09
Foam rolling and mobility work
Low incline barbell press - (warm-up 3@45#, 2@65#) 1x2@75#, 1x2@80#, 2x4@80#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press - 2x8@32.5#ea, 1x8@33.75#ea
Towel eccentric pull-ups - 1x5, 2x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5
Supine no money w/band - 2x3@10s
Quadruped chin tucks - 2x5

What a start to Phase 2!

Today was the first day of Show and Go Phase 2.  I am beat!  Wow.  During the RDLs and cable lifts, my heart rate stayed around 160bpm.  Today's workout brought lots of new moves.  The sumo deadlifts were something I was curious about before, so I was excited to try them out.  It was a weird feeling and I even went back to the computer to check out Eric's video on them in the middle of my warm-up set.  The only issue I see with them is that the wide stance has my shins out on the knurling on the bar rather than the smooth part, as they are with conventional deadlifts.

For the BB reverse lunges, I had to add an extra set because I went past the 90% limit.  Well, I still have one working set slightly under that, but I'll live.  It was trial and error getting the right weight.  One time I lost my balance, but managed to catch myself.  These have a much more unstable feel as compared to DB lunges!  I feel like a tight rope walker.

The knee-break ankle mobs didn't do much for me.  After re-watching the video, I think I'll have to go deeper.  Much more than what I would consider a "knee break".

I weighed in and took measurements.  Although I feel stronger, but all the sweets I've been eating have hit me hard.  I'm up 3 lbs. and my measurements are about the same.  I will commit to reducing my sweet intake over this next phase.  It's only going to get harder this time of year!

Show and Go, Phase 2, Week 1
1:24
Foam rolling and mobility work
Sumo deadlifts - (warm-up 3@135#, 2@155#) 2x2@175#, 1x4@175#, 1x4@180# (PR! but also the first time I've done these ;) )
Knee-break ankle mobs - 3x8
Barbell reverse lunge - front squat grip - (warm-up 6@65#) 1x6@70#, 2x6@75#, 1x6@80#, 1x6@75#
Yoga plex - 4x4/side
1-leg DB RDL - 3x8/side@32.5#ea
Split-stance cable lift - 3x8@20# (stance was reversed from demo video)
Wall lat stretch with stabilization - 2x
1-arm doorway pec stretch -  2x

Done with Phase 1!

A day late, but I got in the last workout from Phase 1 of Show and Go!  After being sick yesterday, sick enough to miss my race, I was surprised how well today went.  I was even not feeling 100% today.  But, I pressed a little higher than I ever have before!

On the eccentric pull-ups, I am really noticing an increase in strength in my back and shoulders.  Before, when I did pull-up (palms away) eccentrics, I could barely control the decent at all.  Now, I can really draw it out.  It feels so strong.  I'm sure I'm still far from an actual pull-up, but it feels nice to make progress on these.

My daughter (3 years) joined in ALL of the mobility moves today and did some dumbbell and cable work along with general playing during the rest.  She busied her self for a long time loading and unloading the cable station. She thought the Walking Spiderman w/Overhead Reach was funny and hard at first, but stuck with it and found her balance.  She was proud that she figured it out.

Tomorrow, I'll weigh and measure.  I don't expect much on the weight front.  I've been eating horribly since Halloween.

Show and Go, Phase 1, Week 4
1:06
Foam rolling and mobility work
Close-grip bench press - (warm-up 10@45#, 3@75#) 1x3@85#, 1x3@90#, 1x2@95# (PR! failed 3rd rep)
Eccentric Pull-up - 3x3
Low incline DB press - 1x6@31.25#ea, 2x6@32.5#ea
Head supported DB row - 1x10@31.25#ea, 2x10@32.5#ea
Prone bridge arm march - 3x10
Side-lying external rotation - arm propped at 30 deg abduction - 3x10@5#
Elbow/wrist flexors stretch - 2x30s/side
3-way band hamstrings stretch - 2x15s/position/side

More DLs

Although I barely eked it out, I hit another deadlift personal record!  Woo hoo!  After last week's drop back, this felt great.  The wall slides got better, too.  The first set went very well.  The other two were not quite as nice.  One more workout in this Phase and on to the next!


Show and Go, Phase 1, Week 4
Foam rolling, mobility work
Deadlifts - (warm-up 5@45#, 5@135#) 1x5@160#, 1x5@165#, 1x5@170#, 1x5@175# (didn't lock out last rep because grip was failing)
Wall ankle mobility - 3x8
Walking DB lunges - 2x6/side@25#ea, 1x6/side@27.5#ea
Quadruped chin tucks - 3x5
Side bridge wall slides - 3x10
Barbell hip thrusts - (warm-up 3@45#) 1x6@65#, 1x6@70#, 1x6@75#
Stability ball adductor stretch on wall - 2@30s
Kneeling heel-to-butt stretch - 2@30s/side

Non-running cardio

To give my bum foot a rest, I decided not to run today, but instead get my heart rate up with other exercise.  I started out with the foam rolling and mobility work from Show and Go and then did some laundry and kettlebell work.

Nobody want to hear about my laundry, but this is what I did with my 20# kettlebell:
Swings for 60-50-40 (2-handed) and 30-20-10 (alternating, total reps, not per side)
Cleans for 6-5-4-3-2-1 each side
Turkish Getups for 3-2-1 each side

My left side is definitely weaker for the TGUs.  It's harder to keep the elbow locked on that side.  So I get up more smoothly on the right side.  In fact, I'm rather happy with my right side TGU!

I'm thinking a heavier kettlebell might be in my relatively near future.

Pressing the limits

Today's lifting session felt really good.  I love challenging myself and winning!  Sometimes I have to step back, but today, I got to step forward a bit.  Last time I attempted the alternating BP presses, I couldn't do 35#.  In fact, my log from two weeks ago has the note "Yuck!" by the attempt and I tweaked something in my shoulder bailing out of the attempt.  This time, with only 3 sets, I decided to try again and I came through challenged, but no yucks!  It is so nice that I can almost micro-load my adjustable DBs in 1.25# increments. That capability really helped me out here.  Two weeks ago, I dropped back to 32.25# then last week I used 33.75# and this week 35#!  When I set up my home gym, I thought they would be temporary, now I'm preferring them over a full set of regular dumbbells.  I also used their adjust-ability today for the hammer curls.  I wanted to try to top the 20# I had been using, but 25#, my heaviest regular DB, was way too much.  22.5# worked, though!  I keep thinking back to what I read about some of the strongmen 100+ years ago who had dumbbells and barbells that you could load with sand.  Talk about micro-loading!

I even improved on my push-ups today.  I went down a notch AND felt like I completed them better.  It was an all-around strong morning.  I thought I was really strong when I did what I thought was my first set of lat pulls.  I thought I had 110# on the cable, but miscalculated and only had 95#.  I must have still been asleep :)

Show and Go, Phase 1, Week 4
Foam rolling and Mobility work
Alternating DB Bench Press - 3x5@35#ea
Neutral grip lat pulldowns -  (warm-up 1x5@95# - loading mistake!) 3x5@110#
Push-ups - 3x10 (hands elevated 9.5")
Seated cable rows - pronated grip - 3x10@90#
Dumbbell hammer curls - 2x8@20#ea, 1x8@22.5#ea
Bent over trap raise - 3x10@8#ea
Oly bar rollout - 3x8
Walking Spiderman w/ overhead reach - 3x5

Overdressed for my run

Even after dilly dallying way too long, I got out for 2.25 miles this morning.  Better than nothing!  I was overdressed, though.  It was 39F out.  I think if it had been 40F I would have dressed lighter.  I had on warm running pants, a long sleeve running shirt with hood, a Buff around my head and ears, knit gloves, and a breathable rain jacket.

My feet were fine, but I'm still worried about my right foot.  I can feel something move around in there when I slowly step forward on my toes.  Who knows, I might have to end up walking Saturday!  I guess that wouldn't be the end of the world. I'll make sure I have fun no matter what.

Last week of Phase 1

I again used the box squats to help with my front squat form.  I think it helped a lot.  I managed to set a new PR for front squats.  Felt good!  I really like the speed deadlifts.  I think in the book it was mentioned that these are to "groove" the movement and I can see that.

Looking ahead to Phase 2, I see lots of new-to-me exercises.  I'll be breaking out the videos again!  I'm glad Eric made all the videos part of this package.  I'd be lost without them.  The new moves keep things interesting, though!

Show and Go, Phase 1, Week 4
~1:00
Foam rolling and mobility work
Front squats - (warm-up - 10 BW box squats, 5@45#, 3@80#) 2x3@85#, 1x3@90# (PR!) BW box squats before each set
Scapular wall slides -3x8
Speed deadlifts (65% load) - 4x2@125#
DB reverse lunges from deficit - 3x8/side@20#ea
Pallof press iso holds - 3x3/side@15# (10 secs per rep)
Split-stance kneeling adductor stretch - forward position - 2x30s/side
1-arm doorway pec stretch - 2x30s/side

Hmm.... my traps!

Trapezius, that is.  The eccentric pull-ups really must have hit them yesterday, because they were sore by the end of the day.  Otherwise, a good workout.  I actually used the safeties for the bench press.  I'm glad they were there, but it wouldn't have been disastrous without them.  Today had 6 sets of the major exercises.  That's the most so far.  One more week and I'm on to Phase 2!  I'm glad my run is before the next Phase, though, because I have this feeling I'm going to be sore for a week.


Show and Go, Phase 1, Week 3
Foam rolling and mobility work
Close-grip bench press - (warm-up 10@45#, 3@70#) 3x3@85#, 1x2@90#, 2x3@85# (4th set used safeties!)
Eccentric Pull-up - 6x3
Low incline DB press - 1x6@30#ea, 2x6@31.25#ea
Head supported DB row - 1x10@30#ea, 2x10@31.25#ea
Prone bridge arm march - 3x10
Side-lying external rotation - arm propped at 30 deg abduction - 3x10@5# (burn in some little shoulder muscle)
Elbow/wrist flexors stretch - 2x30s/side
3-way band hamstrings stretch - 2x15s/position/side

What a difference a week makes!

Last week I was riding high on heavy deadlifts.  But, today, when I approached the bar, I could tell it wasn't going to go as well.  Also, I was going to have to do 5 sets instead of 4, so going up more was really going to be a challenge, even if I felt fine, which I didn't.  I wonder if the hilly run from yesterday effected today's deadlifts.  At least I was still above bodyweight!  But, even though the deadlifts weren't up to snuff, other exercises did get better.  I was able to hold side planks, unlike the last two weeks, and I was able to increase some weights elsewhere.  Interestingly, it is hardest for me to hold the side bridge on my right side.  I would have thought it would be the other way around.

Show and Go, Phase 1, Week 3
~ 1:25 (what??)
Foam rolling, mobility work
Deadlifts - (warm-up 5@45#, 5@135#) 4x5@160#, 1x5@165#
Wall ankle mobility - 4x8
Walking DB lunges - 4x6/side@25#ea
Quadruped chin tucks - 3x5
Side bridge wall slides - 3x10 (no support from 2nd arm!)
1-leg DB RDL - 3x8/side@32.5#ea
Stability ball adductor stretch on wall - 2@30s
Kneeling heel-to-butt stretch - 2@30s/side

Hurting toes... bad shoes??!?!

This is the second time it has happened.  About 3.75 miles into my cross-country course run, the right three toes on my right foot went numb and then started hurting.  It happened at about the same distance and course location as before, so I don't know if it is the course or the distance, but it seems related to the shoes.  Hmmm.  This is not good.  The run is only a week away and I need to figure out what shoes to wear!  I could go back to my regular trainers.  They probably wouldn't be the best idea for the water and hills, but with them, I've never had this issue.

I got out to the cross country course and did 4.2 miles.  I chose a route that kept going over the steepest hills.  At first I had to stop to catch my breath every now and then, but I didn't stop at all for the last lap.

I think the shoulder is healed

A week later, on the same workout that I tweaked my left shoulder (rotator cuff?), the tweak is gone, as far as I can tell.  I was worried it wouldn't go away!

Today's workout was good.  My daughter woke up early and joined me for some of the exercises.  So cute.

I've decided the ab rollout is more of a back exercise than an ab exercise!  Not that it doesn't work the abs, but I find the back more challenged to hold still.

Show and Go, Phase 1, Week 3
1:14
Foam rolling
Mobility work
Alternating DB Bench Press - 5x5@33.75#ea
Neutral grip lat pulldowns -5x5@105#
Push-ups - 3x10 (hands elevated 12.5")
Seated cable rows - pronated grip - 3x10@85#
Dumbbell hammer curls - 3x8@20#ea
Bent over trap raise - 1x10@5#ea, 2x10@8#ea
Oly bar rollout - 3x8
Walking Spiderman w/ overhead reach - 3x5

More XC hills

I got in an almost 3 miles at the cross country fields again today.  I chose to run only the portion of the course with the biggest hills for practice.  Tough!

Some actual cross country teams were there practicing.  I ran to the side so as not to get in their way.

No problems with the feet this time.  But, I didn't go as far, either.  A beautiful 70F!

Box squats galore!

After NOT getting my run in this weekend, I did get up this morning for lifting. I got a late start, but still finished.

I had some discussion recently about how to improve my squats.  So, I did several body weight box squats as a warm-up as well as before each set.  I think it helped a lot.

My left shoulder was still a little weird.  By the end of the day, that weirdness seems mostly gone, though.  Maybe I'm sleeping on it oddly and aggravating what I did to it last week?

Show and Go, Phase 1, Week 3
1:13
Foam rolling
Mobility work
Front squats - (warm-up - BW box squats, 5@45#, 3@75#) 4x3@80#, 1x3@85# (PR!) BW box squats before each set
Scapular wall slides -5x8
Speed deadlifts (60% load) - 6x2@120#
DB reverse lunges from deficit - 3x8/side@15#ea
Pallof press iso holds - 3x3/side@15#
Split-stance kneeling adductor stretch - forward position - 2x30s/side
1-arm doorway pec stretch - 2x30s/side

4 more cross country miles!

The two laps of the cross country course went well today.  Still slower than I'd like and there are a couple hills that just kill me.  Also, for the last half mile or so, my 3 rightmost toes started hurting.  I'm not sure if that is a shoe issue or what.  I will definitely need to run in these new shoes more, though.  7 miles of that would not be fun.

My heart rate averaged 172bpm, peaking at 184bpm.  I guess I was right in my max endurance zone!

More presses!

Since I am not going to be able to do Saturday's workout on Saturday, I did it today.  That may not be optimal, but such is life :)
Lots of presses again today.  The eccentric pullups went better today.  The last one was not very controlled, but overall they were better!  The last chest-supported DB row set turned into a head-supported DB row because the DBs kept hitting the bench I was using.


Show and Go, Phase 1, Week 2
Foam rolling
Mobility work
Close-grip bench press - (warm-up 10@45#, 3@70#) 1x3@80#, 2x3@85##, 1x3@90# (PR!)
Eccentric Pull-up - 4x3
Low incline DB press - 1x6@27.5#ea, 2x6@30#ea
Chest (head) supported DB row - 2x10@25#ea (chest), 1x10@27.5#ea (head)
Prone bridge arm march - 3x10
side-lying external rotation - arm propped at 30 deg abduction - 3x10@5#
Elbow/wrist flexors stretch - 2x30s/side
3-way band hamstrings stretch - 2x15s/position/side

Frightened by steel!

I set another deadlift PR today.  I must admit, though, approaching that much weight is pretty frightening!  I think that is why I didn't complete the last rep.  I think my mind was afraid of it.

That's ok.  I'll have other chances!

The side bridge wall slides are my nemesis.  It's hard enough to hold a side bridge for any amount of time.  Now, add on the leg action and... nope.  So, I used my other arm to support me, too.  It was still crazy hard.  There probably wasn't as much oblique action as intended, though.

Last time I tried this workout, I attempted a natural glute-ham raise exercise.  I managed to get a relatively decent approximation of the setup.  However, it is crazy hard and there is no way to make it easier withough losing form.  The 1-leg DB Romanian deadlift was listed as an alternate.  So, I chose those this time.  The first set was a lot of getting used to single leg work again. It has been a while!  Ankle stability was key.  But, I picked it up pretty quickly.

Show and Go, Phase 1, Week 2
~1:13
Foam rolling
Mobility
Deadlifts - (warm-up - 1x5@135#)  1x5@155#, 1x5@160#, 1x5@165, 1x4@170#
Wall ankle mobility - 3x8
Walking DB lunges - 2x6/side@20#ea, 1x6/side@25#ea
Quadruped chin tucks - 3x5
Side bridge wall slides - 3x10 with 2nd arm for support
1-leg DB RDL - 2x8/side@25#ea, 1x8/side@30#ea
Stability ball adductor stretch on wall - 2x30s
Kneeling heel-to-butt stretch - 2x30s/side

Passed 300 posts!

I just noticed that I had 303 posts.  Wow.  I think that is great because it is a measure of how well I've been sticking with my physical fitness plans.

Today was an upper-body lifting day.  I think I should not yet go to the 35# DBs for the press.  I pulled something a bit in my left shoulder setting them down.  I couldn't complete the reps correctly and I think I let my arm holding the DB slip to the side to set it down.  My shoulder is not made to resist 35# in that direction.  Just look at the shoulder exercises that often are demanding at 5-8#.  That is one of those types of movements.  I still completed the rest of the workout, but paid close attention to how my shoulder was doing.  I think I didn't over do it.  The feeling is almost gone a few hours later.

The rest of the workout went according to plan.  I wasn't able to increase weights much at all.  I think I need to keep the push-ups where they are for a bit until I can do them without lots of pauses.  I am glad that the push-ups had full depth, though.  My arms probably weren't in enough, but I'm more worried about depth right now.

Show and Go Phase 1, Week 2
1:13
Foam rolling
Mobility work
Alternating DB bench press - 1x4@35#ea (kinda), 3x5@32.5#ea
Neutral grip pulldown - 4x5@102.5#
Push-ups - 3x10@bar on peg 4 (elevated 12.5")
Seated cable rows - pronated grip - 3x10@82.5#
Dumbbell hammer curls - 3x8@20#ea (barely completed 2nd set)
Bent over trap raise - 3x10@5#ea
Bar rollout - 3x8 (Oly bar with 5# weights as wheels)
Walking spiderman with overhead reach - 3x5/side

Cross... suburb?

So, although I had reasons (er... excuses) to not run too well Sunday, I do know that I need to step it up.  I've been watching YouTube videos from the Living History Farms Race and have started getting a bit apprehensive about it.  That's not surprising.  I get that way before every race!

So, I got out in the 29F weather this morning for a short run.  I was trying out a new long sleeve shirt and used my new shoes for the second time.  This time, I tightened the laces at the front a lot more. I think that will be key for longer runs.  My feet were moving around in the shoes way too much on Sunday.  In fact, I'm glad I was so pooped.  If I had run more Sunday, I think I would have re-injured my foot.

During the run through the neighborhood, I tried to run a lot on the grass and chose a route with the most hills I could find, including a couple loops around the park entrance where there is a short but steep grass hill.  The grass running definitely taxed my ankles.  I'll have to continue that.  The shoes are heavier and stiffer than my regular trainers.  I'll have to get used to that.  My feet did stay toasty, though, but not too hot.  They were also dry.  The outsides of the shoes were wet and frosty!

So, the not so impressive part... 2.36 miles in 25:25 with an average heart rate of 171bpm.  I ran to a 162bpm Podrunner podcast called "A Running Thread".

UPDATE: I forgot to mention that for the last half, at each intersection, I started doing 10 high knees on each side of the street.  I think I'll keep that up.

Ouch, my quad!

I'm on to week 2 of the first phase of Eric Cressey's Show and Go.  Today, as with last Monday, I again started off with front squats after the foam rolling and mobility work.  When I got to the deficit DB reverse lunges, my right quad really didn't want to stretch that far.  It was really tight.  So, I dropped down in weight for the last set.  Still, my right quad was complaining.  I probably should have just removed the deficit so it wouldn't be so angry at me.  We'll see if it brings soreness later.  I don't think I feel as wiped as last week.

Phase 1, Week 2
1:17
Foam rolling
Mobility work
Front squats - (warm-up 1x5@bw, 1x5@45#, 1x3@70#) 4x3@80#
Scapular wall slides - 3x8
Speed deadlifts (55% load) - 1x2@115#, 5x2@110#
DB reverse lunges with deficit - 2x8@15#ea, 1x8@10#ea
Pallof press iso holds - 3x3@15#, 10s per side per rep
Split-stance kneeling adductor stretch - forward position - 2x30s/side
1-arm doorway pec stretch - 2x30s/side

Presses galore

Today seemed to have lots of presses.  Well, ok, two types.  I guess that's not a lot.

One thing I have noted during the mobility section was that my glutes aren't as active as they should be, especially my left one.  I need to work on that.  The single leg supine bridges are what point it out to me.

Since it was a Saturday, the kids joined me part way through.  They even did some weight work!

Phase 1, Week 1
1:15
Foam rolling
Mobility work
Close-grip bench press - (warm up 1x10@45#, 1x3@65#) 1x3@75#, 1x3@80#, 3x3@85# (last rep barely happened!)
Negative pull-ups - 5x3 (pronated grip - much harder than negative chin-ups)
Low incline DB press - 1x6@25#ea, 1x6@27.5#ea, 2x6@30#ea
Chest-supported DB row - 3x10@25#ea
Prone bridge arm march - 3x10ea side
Side-lying external rotation - arm propped at 30 deg abduction - 3x10ea side@5#
Elbow-wrist flexors stretch - 2x30s ea side
2-way band hamstrings stretch - 2x15s each position each side

Lovely soreness

So, I'm still sore from Monday and I just keep adding more sore muscles to the bunch!  So good :)

I thought my sore quads would get in the way of my deadlifts today, but they calmed down just enough not to be too bad.  I think I hit a PR on deadlifts.  There were a couple really hard and awkward moves today.  I did my best and improved, but there is still a lot of room for improvement.  Hopefully over the next 3 weeks I'll be happier with my performance on them.

Phase1, Week 1, Thursday
1:10
Foam rolling
Mobility moves
Conventional deadlift - (warm up 5@135#) 1x5@145#, 1x5@155#, 1x5@160#, 1x4@165# (subbed - no trap bar available)
Wall ankle mobility - 3x8/side

Walking DB lunges - 1x6ea@15#ea, 3x6ea@20#ea
Quadruped chin tucks - 3x5

Side bridge wall slides - 3x10 (very hard, main weakness at supporting leg)
Natural glute-ham raises - 3x6 (very hard, bad form, getting a bit better)
Stability ball adductor stretch on wall - 2x30s
Kneeling heel-to-butt stretch - 2x30s/side

Where is my ego? At the door.

Yes, I checked it at the door.  I can do big girl push-ups, but they aren't very pretty.  Today's program called for feet elevated push-ups.  I thought I'd just do regular push-ups.  But, I didn't even like my form on those, so I switched to elevating my arms.  I just wasn't getting proper depth, as is often my problem.  But, doing not so deep push-ups won't help me get deeper.  So, I did them on the Oly bar in my power cage.  I got great depth, though!  Great form.  I'm glad I checked the ego and did it right.

The other ego check was for the bent over trap raise, which I subbed for the crossover reverse fly, since my cable station only has one cable.  The barbie-bells come out for this one. Five pounds.  I tried 8 pounds and wasn't able to finish the motion at the top.  So, 5 pounds it is.

I was glad it was a upper body day. My legs are still sore from Monday!

Phase 1, week 1, Wednesday (4x per week)
1:11
Foam rolling and mobility work
Alternating DB bench press - 1x35#ea, 3x32.5#ea
Neutral grip pull-downs - 4x5@100#
Push-ups - 1x10 on floor, 2x10 w/ bar elevated 15.5"
Seated cable row - pronated grip - 3x10@80#
DB hammer curls - 3x8@20#ea (done alternating, oops)
Bent over trap raise - 3x10@5#ea
Bar roll out - 3x8
Walking spiderman w/overhead reach - 3x5

Starting Show and Go

I'm off!  I took pictures, measurements and weights today.  This is a 16 week workout program.  I'm excited!  Front squats were the major lifts today.  Later on were deficit reverse lunges... the squats had tired my quads so much, my legs failed at the bottom of the lunge a few times.  Then, all of a sudden they worked again.

The Pallof press iso holds were hard!  Phew!  I'm not sure if doing them at an angle is a problem.  I wasn't totally sure what to use as a weight for the speed deadlifts.  What I ended up with was pretty easy, which I guess was the point.  I don't know if I was at 50% because I doubt I could 1RM 210#.

Here we go:

S&G Week 1 (4x per week) Monday
Foam rolling
Mobility moves
Front squats - 1x3 @75#, 4x3 @80#
Scapular wall slides - 4x8
Speed deadlifts (50% load) - 1x2 @95#, 5x2 @105#
DB reverse lunges with deficit - 3x8 @10# each hand
Pallof press iso holds - 3x3 @15#
Split-stance kneeling adductor stretch - forward position - 2x30s per side
1-arm doorway pec stretch - 2x30s per side

Doin' my own thing - kinda

Today I went over the Show and Go foam rolling and warm up again after watching the associated videos again. It went a lot better.  I do need to see the "wall hip flexor mobility drill" again.  I don't think I got that right.  Also, I need to find a ball for some of the foam rolling section.  Otherwise, it went a lot better this time.  I think I'll have that down before the first full session on Monday.

After the warm up I did a metabolic circuit from Female Body Breakthrough.  You pick two exercises from four groups.  I did 30s on, 15s off, timed with my trusty Garmin Forerunner 305! I think next time I should do 45s-15s and maybe 3 rounds.

All together, not a very long workout, but still beneficial.

Here are the moves I chose:
1A - Hopscotch
1B - Cross behind stepup and over
1C - Pushups
1D - KB swings
2A - Jump rope
2B - Dynamic lunge with overhead reach holding 5#
2C - Prone step-off on Swiss ball
2D - Squat thrust

Getting back from resting

Two days of rest after the half marathon were definitely needed.  I'm not ready to run again, yet, but today I got a workout in.  I decided it would be a good day to try out the foam rolling and warm up from the Show and Go program I will be starting next week.  I know some of the moves are very new.  I realized, I will have to do some more work to remember what some of the moves are!

The foam rolling was not too comfortable on my still-sore leg muscles.

After those, I did a 50-10 ladder of kettlebell swings followed by 3 Turkish Getups on each side.  This was using my lonely 20# kettlebell.  At first, I tried jumping rope between the sets, but my calf told me that was too close to running, so stop it.  I did.  I could tell on my left side that 3 TGUs was all I was supposed to do.  Any more and my form would have suffered. 

After the kettlebell work, I tried some stir-the-pots supporting myself on my toes rather than my knees.  Hard!  Then I did some static hangs focusing on pulling my arms down into the shoulder sockets.  So, nothing really impressive, but a good first step back into the workout world.

My first half marathon is in the bag!

It was beautiful day. Perfect for a race.  It was around 40F at the start and warmed to around 55F.  Perfect.  Low winds.  Clear sky.  Wow.

When I got to Des Moines, I realized quickly that the parking garage I was aiming for was full and I would have to park a lot farther away than I had anticipated.  I still had plently of time, so no worries.  I couldn't dilly dally, though.

I made my way to the starting area, found a porta potty, got my stuff ready and dropped off a bag with my warm gear in it.  It was pretty chilly once I took off the pants and jacket.  I had tube socks with me for my hands, but I got rid of them pretty quickly.  I was wearing mid-thigh shorts and a singlet.  Luckily, in the starting crowd, it was warm!

I didn't have a lot of time to spare, so I made my way to the crowd.  Wow.  It was packed FULL.  I managed to find an opening right at about my pace area.  I had checked out the pace groups ahead of time.  There was one at 2:20 and one at 2:30.  I thought 2:25 would be about right, so I figured I'd try to keep around the 2:20 group and see if I could keep the 2:30 group from passing me.  Surprisingly, I didn't have much problem keeping up with the 2:20 group.  It was tough, but doable.  They were ahead of me at the start (no way to squeeze through the group to get to them) and toward the end, they also got ahead of me.  That turned out to be fine.  Most of the race, I was right with them.

The last two miles were hard.  There was a decent but not very long hill at that point that was not easy.  I had to start an inner dialog to keep myself going.  The last stretch with the finish line in sight was wonderful.

I had several Gu gels.  One 15 minutes prior, then at 45 minutes in, 90 minutes in, and 2 hours in.  Seemed to work great!  I didn't take the free gel because I hadn't tried the flavor before.

In the end, my chip time was 1:19:14!  So, the pace group thing worked wonderfully!

My Garmin says I ran 13.3 miles, which sounds about right.  It's always a little more than actual, thanks to turns and weaving.  According to the splits in SportTracks, my first two 10ks were 1:05:00 and 1:05:07. That's pretty consistent!

All around a great race.  Great organization, besides that my printed singlet had a different color than the number tags.  I think the numbers were the wrong color, because the medal matched my singlet.  Or both the medals and the singlet were wrong.  Otherwise, a very well run race for something approaching 8,000 runners!

Orion's belt

Friday morning, I was enjoying the stars.  Whenever I ran south, I had a nice view of Orion, which has long been my favorite constellation.  Maybe because it's the only one I can easily pick out.  I picked it out long before I knew what it was.  I used to think it was a hot air balloon.  Anyway, I ran 2.5 miles Friday, about 2.5 on Wednesday and 4 on Monday.

Friday evening, I was feeling sluggish and tired and was running a low fever, so I went to bed at about 7:30.  I read a little then went to sleep.  I slept for about 10.5 hours and was in bed for 12.  That is sooo not me.  So, I know something was up. Today, I had a headache, at least partly because I was in bed for so long.  A couple ibuprofen is keeping it under control, though.  Tomorrow is the big day.  Half-marathon day.  I guess I'm ready enough to give it a try.  It'll be harder, I think, without my brother to run with.  It's a pretty flat course, though, so it should be rather easy... at least as easy as half marathons go!  Ha!

Lots to report

I didn't get my final run in before the 10k.  But, the 10k at SeaWorld San Antonio went great.  It was the first annual "Run for the Fund" and benefits the Busch Gardens and SeaWorld Conservation fund.  I took the bus from downtown to SeaWorld.  That went well, and only cost $2.50 each way.  There was a 20 minute wait at one of the park and rides, but that was ok.  The trip was about an hour.  When we got to SeaWorld, the bus wouldn't actually go up to the park entrance because the gates don't really open until noon.  So, I got out waaaaay down at where the park's street begins.  Right as I got out of the bus, they opened the gates to let a long line of cars in.  I started walking up the drive and noted the cones on the road, meaning I would likely be seeing this road again!  I even had a guy offer to give me a ride up.  But, I declined and we agreed I'd probably beat him, since they hadn't yet actually opened the parking lot.  I arrived at the front gate on foot with the very first car in the parking lot.  Perfect timing!  I think I was the only one without a car.  The run had maybe 200 entries per race.  They capped entries.  There was a 10k, a 5k, and a family walk.  The 10k started first with Shamu (the plush kind with human guts) there. The beginning of the race was in the parking lot with some double-backs to take up length.  Then we went into the back parts of the park.  That was cool because we soon started seeing animals.  We ran by some tanks that people normally don't see.  Also, we ran by the tanks for the belugas I would meet later in the day.  They stationed several animals along the way with their trainers.  That was so fun.  It helped energize me. 

SeaWorld is not flat.  I don't know why I thought it would be, but it wasn't.  It was an interesting run, though and I finished strong.  The clock said 1:03+, but my GPS said that I only ran 6 miles.  So, I might have shaved a minute or so off of my previous 10k time.  At first, I was excited that I took 3 minutes off, but generally the GPS reports more length, not less.  A great run.  Very well managed.  It didn't get overly hot.  Since I didn't have car to go to, I had a mini-backpack that I wore for the race.  I had to pick up the packet that day, so I knew I'd have a shirt and some other stuff to carry with me.  They didn't have any lockers available.  I also wore my iFitness belt.  I took one Gu gel 15 minutes before the race and one at about 45 minutes in.  I had a granola bar on the bus on the way over.  I listed to a 160 bpm podcast which switched to a 162 bpm podcast right at the end.

Afterward, I had fruit and a cookie and got a free massage.  Then, we headed over to Shamu's stadium for the awards.  It was sealed with a performance by the orcas (killer whales) they call the Shamu family.  They are amazing!

The rest of that day, I went around SeaWorld and also participated in their Beluga Interaction Program where I put on a wet suit and hopped in the tank with three belugas.  The trainer showed us lots of hand signals for tricks and we got to touch and feed the belugas quite a bit.  Very awesome.

Later on the trip, I did Spartacus again in a cramped hotel gym.  I also barely managed to snag a treadmill another day for a 3 mile run.

Yesterday, I ran for 30 minutes.  My GPS was complaining because I had moved more than 100 miles since my last usage and I was half a mile in before it realized where it was.

This morning, I made up my own weight lifting program.  I think I'll leave programming to the pros.  I kinda sucked at it, but I got a halfway decent workout in.  This is what I did:

Warm-up -  alternating 1 minute of jump rope with 10 BW lunges each side, 30 KB swings, 20 band walks each side

3 sets of 8 reps, alternating 2 exercises each 
Bench press - 65#, 70#, 75#
Inverted row -  (not full extension due to height of bar)

Hip thrust - 45#, 55#, 65#
Hanging leg raise - shoulders down, trying to keep legs straight, but failing some

Overhead press - 45#, 50#, 55#
Overhead band pulls - hard to find challenging setup

Core work
1x stir the pot for one minute, 1x one minute plank with arms on Swiss ball

Spartacus

I got in a couple good rounds of Spartacus this morning.  Then I tacked on some negative pull-ups and some dumbbell bench presses.  Great workout!

Final stretch before the 10k

I had planned 2.5 miles today and 3 on Thursday, but I was feeling so good today, I did the 3 miles today.  I think it might be better to ease up on Thursday, anyway, since my 10k is on Saturday.  Also, the 2.5 miles might be on a treadmill, so I'd rather not go far on that.

It was a beautiful day for a run.  Mid-fifties, medium wind.

I increased my cadence to the next notch and used a 163bpm Podrunner podcast called Tiger by the Tail.  I love when this happens.  As I was starting my last stretch up a long incline, the mood intensified.  It felt like it sped up, but it didn't.  I did, though!

1 bunny

Slight change of plans...

Today was a chilly but otherwise good day for a run.  It was 41F when I got outside, so I was dressed pretty warmly.  By the end of the run, it was still only 45F, but the sun was up, so I felt too warm.  I wore cold weather running pants and a long sleeved running shirt.  I also started with gloves, but those came off after a few miles.  I just stuffed them under my iFitness belt and all was well.

My original goal was 8 miles for today.  Mother nature delayed me a little more than I had wanted to, so I changed my goal to 1:30.  It turns out, if it not were for a special encounter, I would have finished 8 miles before the 1:30 mark.

I was running down an asphalt path that has a very steep hill.  It's not very long, but steep.  So, I was just concentrating on getting up the hill, not looking to the top.  At the top, there is a sharp curve that goes around some brush.  When I got around the curve, about 20 feet in front of me, frozen and staring at me, was a young-ish whitetail buck.  After a second or so, he turned down the path and started running away.  So, I started up running again behind him.  Then he veered to the right and over a wire fence.  I took a few more steps and turned around.  In the field where he probably came from was a doe, staring intently at me.  Then, I looked over to where the buck had gone and noticed he had two little ones with him.  I was far enough away, but the doe wasn't taking any chances.  She very cautiously moved bit by bit toward her family.  Eventually, she too jumped the fence and the family was reunited and they headed off across the field.  It was breathtaking.  There are often deer and deer tracks in this area, but I've never encountered them so closely!  It was amazing and invigorating!

That actually did pick me up some.  I was starting to drag and was wondering if I would make my goal.  But seeing those deer gave me a second wind.  On the street that the path leads to, I ran right by a dead racoon.  Not quite as exciting as the live deer! Ha!

It turns out that in those 1:30, I ran 7.73 miles.  Considering I stopped for about 4 minutes to watch the deer, I don't think that is that bad.  I used 160 and 159bpm podcasts today.

Tomorrow will definitely be a day to rest.  In addition to the run today, I spent around 7 hours at an amusement park with family and friends.  Of course that included a lot of walking and even some running after kids!

1 bunny
4 deer

Cooler and windy

Autumn is definitely on its way in.  Today was 53F and pretty windy.  I did get out for my 3 mile run that had been postponed from yesterday thanks to rain and being the day after my last run.  I could do back-to-back 3 mile runs, but I don't need to.  I could tell the cooler temps + the wind together were getting close to sparking some asthma.  I guess I have to get used to the cooling weather.  At least I didn't get all the way to wheezing.

I thought I was going really slow, but I ended up at 10:44min/mile at an average hear rate of 161.  Actually maybe a bit high, since it looks like at my fastest points, the HRM was losing contact.  I guess I'm not meant to run 9min/mile!

One week until my 10k!  I ordered a shirt with my half marathon number on it.  I hope it won't be too cold to wear it.  Maybe I could wear it over another shirt if it's too cold.  But, this way I won't have to pin on my number and risk tearing it off by accident (this was an issue for my 20k).  Also, I'll have a personalized run shirt!

1 bunny

Stage 6 completed... again!

I don't know if I made any real progress, but I completed Stage 6 of New Rules of Lifting for Women again.  This B workout was better than the A one two days ago.  No AMRAP!

Stage 6B5-2

Warm-up - FBB (10:10)

Reverse Lunge, One DB at Shoulder - 2x10 @25#

DB 2-pt Row - 2x10 @37.5#

DB Push Press - 2x10 @25# each hand

Hip Thrust - 2x10 @25#  (subbed for back extension)

Hanging Leg Raise - 2x10

Nice fast-ish run!

It wasn't raining today, yay!  Although, I did feel a few drops.  It was so humid and hazy, I think they kind of materialized out of the air not too far above me.

I felt like I was taking it pretty fast, but that felt good.  My average heart rate was 162 over 2.5 miles running section. Funny, I also ran to a 162bpm Podrunner podcast!

I averaged 10:21min/mile.  Not too shabby for me!

Scared away by lightning

I knew the storms were moving this way, but looking at the radar, it looked like I had some time before the rain got here.  I did.  However, lightning can strike many miles in front of the storm.  I still figured I had time, so I got ready and headed out.  I didn't even make it to the next house when  I saw lightning in the sky in front of me.  I took that as a warning and headed back inside.  I'm sure it wasn't close, but I had been hearing rumbles.  It's not worth it.

So, I headed to the basement to do Stage 6A5-2, the last A workout.  Not my favorite.  I'm not a huge AMRAP fan.  But, it's short and I knew it would be.

Stage 6A5-2

Warm-up - not much of anything

Negative Chin-up - 20s, 17s, 16s (17.5# on back)

Underhand-grip Lat Pulldown - 4@115# (0/1/4 timing)

Barbell Split Squat - 2x10 @60#

Push-up - 14, 10 (on floor, using DB for hand grip)

Zapped

When I got downstairs to lift, I realized I was still physically tired from my run yesterday.  So, I decided to make it a light day.  I decided not to lift.  Part of that decision was because it would be the last A workout from Stage 6 and I didn't want to do that without full energy.

I was already dressed and awake, though, so I threw together a light workout.  I did half the reps of the FBB warm up, then some kettlebell work.

I wanted to do a reverse ladder of three kettlebell moves: swings, Turkish get-ups, cleans.  I kept messing up the count, though.  Since it was a very light and quick day, I wanted to do 30-10/3-1/3-1.  All with the 20# kettlebell.  I kept doing all three, though, except for the TGUs.  Oh, well.  I'm not used to counting reverse ladders.  Counting is one of my weak spots.  I don't know why!

The TGUs were challenging, especially three per side!  I think I did them fairly well, though.  They look so complicated, but I thinking I'm finding the groove.

Trying out the backpack

The rain threatened today, but was mostly done by the time I set out.  It was still cold... only 46-48F and moist.  I donned my rain jacket and my little backpack and headed out.  I have a 10k in a couple weeks and I know I will need to take more with me than my iFitness belt will hold, so I'm going to take a little backpack.  I'll look like a total geek, but oh well.  The backpack worked fine.  It wasn't annoying at all. It didn't restrict my movement.  I'm not going to be loading it down, so that's not an issue.  I think the biggest issue will be that my back will be sweaty behind it.

Today's run was 7 miles.  It wasn't the easiest or fastest run ever, but it went fine.  I felt fine and had no issues finishing.  I started out with a 160bpm podcast, but that wasn't long enough, so my mp3 player rolled over the the next one, a 162bpm podcast.  Worked fine!  I think I feel like I'm using my glutes more with this faster cadence.

No bunnies today. Odd.  But, I did see a dead deer.  I'd rather see bunnies than that!  Several runners out this morning.  It's fun to be part of that Sunday long run thing.

A family lift

Lifting on Saturdays is interesting.  I stayed up a bit later than normal last night, so I didn't get up too early this morning.  As I was starting my workout, the kids woke up and joined me.  My daughter likes to play on the power rack and my son was telling me how they do some things similar to my warm-up in PE class at school.  Later on, I got out the mini-barbell for him.  It is a really short (~3ft) standard bar that I think I had tried for some Cathe DVDs a long time ago.  I didn't use it much because 3ft is simply too short for big people.  Anyway, at one point, he put a few pounds on it and was doing some high pulls and rows.  He also weighed himself and we talked about how his weight compared to some of the weights I was using.  (He's 49# and my daughter is 33#.)

I tested out the resistance of my cable station.  The overhead one has 8# resistance unloaded, but the wide lat bar is 12#, so no wonder it falls when I unload the machine without hooking the bar in!  The lower station has 6-7# of resistance.

Today's workout was the second round of Stage 6, B4 from New Rules of Lifting for Women.  The protocol went to 4 sets of 4 reps.  I like getting to low rep schemes because I can really lay on the weight and test myself.

Stage 6B4-2

Warm-up - FBB (10:15)

Reverse Lunge, One DB at Shoulder - 1x4@27.5#, 3x4@30#

DB 2-pt Row - 4x4@45# (this is getting to the limit of my dumbbell bar!)

DB Push Press - 4x4@30#

Hip Thrust/bridge - 1x4@35#, 1x4@40#, 1x4@45#, 1x4@50# (subbed for back extension)

Hanging Leg Raise - 4x4 (shoulders in sockets, slow raise and lower, subbed for incline reverse crunch)

162 bpm

After being a bit under the weather for a while, I got out this morning for my three mile run.  I had wanted to do it yesterday, but my head still felt funny.  It's not 100% now, but it's getting better.  It's starting to feel like a sinus headache, which is strange.

Anyway, I decided to dress more warmly to simulate the likely temperature I will be running at in San Antonio.  However, my plans were foiled.  It turned out to be cold enough to actually need the warmer clothes.

I ran to a 162bpm podcast this morning, taking it up 2 bpm.  I ran 3.1 miles (5km) in around 33 minutes.  Not bad for me.  In an actual race, I'd probably run faster, so training at a pace that is around what I've raced at is a good feeling.  I don't know when my next 5k will be, but maybe I'll be able to break 30 minutes in my lifetime.  My footstrike was still mostly midfoot.  I did notice a tendency to try to lengthen my stride and hit with the heel every now and then. Maybe I was getting tired.  I think I can still take it up another few bpm.  I'll probably drop back to 160bpm for my long run on Sunday, though.

Another micro-notch faster

Today's run was at 160bpm, Mass Transit from Podrunner.  My goal was 2.5 miles.  I did a little bit more than that:  2.77 miles at an average pace of 10:35 min/mile.  It felt great.  I felt like I was flying.  I am really noticing the mid-foot strike now.  I hardly land on my heel at all.  Interesting.  So far, I haven't noticed any negatives with this increased cadence.  I'm already about 5 bpm faster turnover than before.  We'll see how high I can go.  I'll probably drop back a few bpm for my long run.  No need to overdo it!

After I got home and started eating breakfast, I started feeling sick.  I hope it goes by quickly so that I can keep with my training schedule.

13 bunnies (!)

Time for a break?

It was a beautiful morning for a run.  I got out for my scheduled 6 miles and it felt great.  I did start with a Gu gel and had one with me, too.  I probably should have used it after 4 miles or so, but I didn't.  Afterward, I was rather tired and a bit achy.  I'm glad I didn't plan to do more than 6 miles.  Actually, I ran 6.2 miles.  I got almost exactly the same time as I did from the 10k run I participated in last fall.  That gives me hope that I will do well at my next 10k, since I expect that one to be rather flat.

Later in the day, I took a 1/2 hour nap, which seemed to help.  I might do yoga or something light tomorrow morning, rather than pushing again.

This morning, I used a 158bpm Podrunner podcast called Relayered and then some of the next podcast in my mp3 list, a 159bpm mix called Activator.  I averaged a 10:44 pace, which I'm pleased with!

At one point, I turned a corner to see 60-70 Canada geese in a nearby field.  That was quite a sight.

Oh my aching arms!

If anyone tells you rests between exercises don't matter, let them do this workout.  The lat pulls went down to 15 seconds between sets and it is killer!  Yikes.  I'm surprised I only had to drop 5# off the weight to finish.  You better believe I was grunting and making all kinds of contorted faces.  I went up to a 2 second pause in the down position on the push-ups.  Oh my.  How humbling.

Today was Stage 6A4-2.  I'm almost done with this stage for the second time.  I don't know if I improved much or not!  I'm definitely working my arms, though.

Stage 6A4-2

Warm-up - FBB (10:54)

Negative Chin-up - 19s@17.5#, 15s@17.5#, 14s@17.5#

Underhand-grip lat pulldown - 2x2@115#, 1x1@115#, 7x2@110# (15s rests between sets)

Barbell Split Squat - 3x4@24#

Push-up with 2 second pause in down position - 1x4, 1x3, 1x4 (had several attempts at 4th rep of 2nd set and paused and stretched before 3rd and 4th rep of the 3rd set)

159 bpm

Today, I picked up the cadence another notch, running to a 159bpm Podrunner podcast called The Road of Excess.  The run felt great, but it almost didn't happen.  Even though I got to bed on time last night, I was really tired this morning.  I didn't want to get up and when I got up and got downstairs, I wanted to go back to sleep.  So, I ate a Gu gel with a little caffeine in it.  As I was getting ready on the couch, I almost went back to sleep.  But, I already ingested 100 calories in the name of running, I couldn't back down now, right?  Plus, my FR305 was already outside collecting satellites.  I told myself I had to at least walk around the block.  Of course, once I got out in the fresh, 62F weather, I was ready to run.

The increased foot turnover did seem to have the effect that people said it would.  My footstrike did seem to be more midfoot than it normally would be at a slower cadence.  It wasn't hard to keep that cadence, but I think I felt my leg muscles being a little more tight than normal.  I'm debating whether my long run this weekend should increase again or stay here.  Maybe I don't want to add distance and foot falls?

I just downloaded a lot of archive Podrunner podcasts at higher beats per minute.  Before, I didn't grab many of these because I didn't see a need!

I had planned on 3 miles today.  I ended up in front of my house at 3.1 miles, so I thought that was a nice "round" number!  My average pace was 11:08min/mile.  Somehow, I thought it felt faster than that. 

2 bunnies

Going heavier

When I started out today, I thought I wouldn't be able to increase my weights much.  I thought I might in one or two exercises.  But, I increased in all!  And not by a little, really.

I was unhappy with how the back extensions were feeling, so for the last set I did the hip thrust, ala Bret Contreras (since it seems there are different exercises with this name).  Duh!  Why didn't I think of that before?  The back extension is mainly a glute exercise.  I was doing it on a weight bench with my legs under the safety bar of my squat cage.  So, I didn't have a large range of motion and at the bottom, my nose was almost touching the ground.  I was not looking forward to missing a lift and breaking my nose!  So, I basically flipped it around and but my upper back on the weight bench and did the hip thrust with the same weight.

Again, I subbed the hanging leg raise for the incline reverse crunch.  I think I'll need to do something harder next time.  But, this time I focused on keeping my shoulders down, which apparently should help with pull-ups eventually.

Stage 6A4-2

Warm up - FBB (10:55)

Reverse Lunge, One Dumbbell at Shoulder - 6@22.5#, 6@25#, 6@27.5#

Dumbbell Two-Point Row - 6@37.5#, 6@40#, 6@42.5#

Dumbbell Push Press - 6@25#ea, 6@27.5#ea, 6@30#ea (last set HARD!!)

Back Extension - 2x6@30#

Hip Thrust - 1x6@30#

Hanging Leg Raise - 3x6

180bpm?

I was reading the latest issue of Runner's World magazine last night.  There was a blurb that mentioned the "ideal" foot turnover is 180 times per minute.  That translates to keeping time with a 180bpm Podrunner podcast.  Really?  I've been running to podcasts in the mid-150's.  I'm not so sure about that, but I decided to give it a try.  I used the next podcast I had up 1bpm from my last one. I figure it's not great to jump too far forward.  I ran to a 157bpm podcast called Native Suns.  I better download a few more faster ones if I'm going to try pushing it up a bit.

Since I was planning only a 2 mile run, I pushed myself a bit more than usual and ended up averaging 10:37 min/mile.  Not bad for me!  I also ran a course that had me reaching exactly 2 miles (plus a ~0.14 warm up walk) right in front of my house.  The engineer in me loves efficiency, so that was very satisfying. 

Only 1 bunny today!

Another lifting session

I like how I can do Stage 6 workouts back-to-back without much problem.  Today I did Stage 6A3-2, even though I did 6B2-2 yesterday.  The kids joined me for a while, but they were really annoying, so hubby took them upstairs.

There aren't many exercises to this workout, but that doesn't mean it's easy!  Those ten sets of lat pulls are killer.  Also, the negative chins zap all you have.  The BBSS aren't easy, and by the time I get to the push-ups, I feel like a wimp.

I still love my gym setup.  I'm SOOO glad I got the cage with the cable station.  Totally worth it.

Stage 6A3-2

Warm-up - FBB (11:00)

Negative chin-up - 21s@15#, 17s@17.5#, 17s@17.5#

Underhand grip lat pulldown - 10x115#

Barbell split squat - 3x65#

Push-up - 3x6 with 1 sec pause at bottom

Lifting and kettlebells

After walking around the zoo for several hours yesterday, I was exhausted.  This morning, I slept in and recovered, but I did get to the basement this afternoon to do some lifting.  The kids were severely annoying me, so I needed it. They did follow me, but they were out of their funk then, and we had a good time.  My daughter (3 years old) did a lot of my warm up with me.

I did the 2nd workout of New Rules of Lifting for Women, Stage 6, Workout B.  It's not a super-intense workout, but still challenging enough given heavy enough weights.  Afterward, I did some practice with kettlebells using Pavel Tsatsouline's Enter the Kettlebell DVD.  It's rather cheesy, but very good instruction.

Stage 6B2-2

Warm up - FBB (10:00)

Reverse Lunge, One Dumbbell at Shoulder - 1x8@20#, 1x8@22.5#, 1x8@25#

Dumbbell Two-Point Row - 3x8@37.5#

Dumbbell Push Press - 3x8@25#ea

Back extension - 3x8@25# (on bench with legs under squat rack safety)

Hanging leg raise - 3x8 (subbed for incline reverse crunch)

Nice weather for a longish run

Today it was only around 55F when I got out to run.  It was rather windy, so I'm glad I had my earbuds in listening to Podrunner.  The run felt great.  I made the 5 miles I had aimed for.  My pace was 11:13, which was even better than yesterday!

7 bunnies

Under the weather, but still out running

Today's plan called for two miles.  I've been a bit under the weather lately and a little weak, but I went out anyway.  I just got my shipment of Gu gels from REI.  One was leaky, so I used it this morning.  I think it really helped.  Normally, there isn't much that my stomach can handle that early in the morning, but Gu gels seem to work well for me.  The one I had (Just Plain) has some caffeine, too, which doesn't hurt first thing in the morning.

I finished two miles in 22:39.  That was even faster than my run on Tuesday.  Not speedy, but acceptable.

Today, I tried out my new iFitness belt.  I overloaded it a bit to see how well it would behave.  It rolled a little, but stayed pretty well put, considering what I put it through.  It is very comfortable and does a good job holding my cellphone, which I use to play mp3s.  I think I will be able to remove Gu gels as I need them.  I got the double pouch so I could separate the Gu gels, which get... well... gooey, from my phone and money.  One of the pouches has an inner pocket where I put my money and credit cards.  Since it wasn't a very long run, I wasn't sweating all that much, but the money was still dry.  I'll use it again on a long run and see if that holds true when in contact with more sweat for a longer time.

I am not sure why Blogger insists on rotating this picture...

Distant lightning

I have now put together a training plan for the next month and a half.  This morning called for 3 miles.

As I got out to run, I noticed somewhat ominous clouds to the south.  After a few minutes, I started seeing lightning.  Normally, I don't run if there is the possibility of lightning, so I kept a close watch on it.  It stayed to the south and I couldn't even hear the cloud to ground lightning.  I decided if it got close enough to hear, I'd head home.  Just in case, I chose my route to be close enough to home that I could book it home in a couple minutes.

I was very glad I had a goal today.   There were several times I could have justified quitting early.  But, I ended up running my goal of 3 miles.  It was a very slllloooooowwww three miles.  I averaged a 12 min/mile pace.  I was going for distance not speed, so I'm not going to harp on that, though.

No problems with my feet or legs!  That is a very nice feeling.  My stomach did feel a bit off before I started, but it seemed to settle during the run.

I tightened the heart rate monitor a little bit and my reading was perfect this time. (see below)

bunnies: 6 (Some were certainly counted twice, but that is their fault. If they didn't want to be counted twice, they should have gotten out of the way the first time I went by!)

A good hear rate reading

Sore lats

Saturday, I got to the basement to lift in the morning.  I did New Rules of Lifting for Women Stage 6, A2.  (Again, this is my second time doing this stage.)  As I was working out, the kids came downstairs and played.  They also watched me some.  I was grunting a bit on the lat pulls and my son, in his infinite wisdom asked me if he should remove some weight to make it easier.  It was funny at the time.  I forgot to alternate the split squats and the push-ups.


Stage 6A2-2

Warm up - FBB (10:00)

Negative Chin-up - 25s @BW, 20x @backpack with 10#, 13s @backpack with 15#

Underhand-grip Lat Pulldown - 10x2 @115#

Barbell Split Squat - 2x8 @60#

Push-up - 2x8 on floor (not the best form, i.e. not quite deep enough toward the end)

Afterward, I foam rolled.

After my son's soccer game and my daughter's gymnastics class, we went with friends on a nice bike ride.  It was from Slater to Ankeny on a bike trail for about 13 miles.  A nice ride on a very nice rail-to-trail path.

This morning, I got out for a run.  First off, I had forgotten to charge my phone, so no music for me.  Pooh.  So, I set out with nothing but the clothes on my back, so to say!  It took me a good two miles to get into the run.  Then my mind started coasting and my legs started going on autopilot. The start was a bit hard because of the soreness in my lats and arms from yesterday's lifting.  That got a little better after about a mile or so.  It was not an overall easy run, but I made 4 miles.  I plan on increasing my long run length over the next few weeks in preparation for my 10k on October 2 and my half marathon on October 17.  I hope to get two 2.5-3 mile runs during the week.

I just purchased a running belt from iFitness.  I got the dual pouch version.  It's not supposed to bounce or ride up and it is also water resistant.  That will be nice when I go to the coffee shop after a long run.  I hate giving them moist dollar bills!  It should also hold my phone and gels.  I'll report back on how it does for me.

Before lifting workout on Saturday, I replaced the battery in my Garmin heart rate monitor strap.  It had been getting some very poor readings lately.  The readings were less sporadic, but there were still some spots where it obviously wasn't reading well.  I probably need to shorten the strap some, since the elastic has stretched some and I'm at the limit of how much I can adjust it tighter.  I have cleaned the contact area, so I don't think that is the problem.  I know for sure my heart rate did not dip to below 110bpm on my run today!

Look at the graphs below for two of my runs.  The red track is my heart rate and the blue track is my pace.

Before the battery replacement (8/27/2010)

After the battery replacement (8/29/2010)