Back to lifting... ugh to the push-ups!

The tent came down last night and I got my lift in this morning!  Woot!

A couple things to note.  I dropped my rows back down a bit because I was trying to finish off the last 2-3 reps of the set with back rotation.  For a lower rep set, I would be fine with 50#, but I need to complete all reps with good form.  Also, I was very disappointed with my push-ups.  I would think I should be able to bang out push-ups no problem, but I'm still struggling with more than a few reps.  Frustrating. I should probably go to an incline to fix them.

FBB Base Phase A81:08
Foam rolling (from SnG), warm-up (did all jumping moves)
Bird dog - 3x10
Forward Ab Roll - 3x10 (subbed ab roller for ball)
Stepup - 3x10/15#ea hand
Three-point Dumbbell Row - 1x10/50#, 2x10/45#
Partial Co-contraction Lunge - 3x10
Pushup - 2x10, 1x4 (some pauses, booooo)
Hip-Thigh Extension - 3x10 with knee pulled in
Bent-Over Reverse Fly - 3x10/8#

Catching up!

Ok, so I haven't updated lately.  I have been dealing with a mild case of achilles tendonitis.  (According to the doctor, it's probably this rather than plantar fasciitis, but they are closely related.)  I was taking it easy and not running much to save myself for the Dam to Dam 20k.  So, I didn't get nearly as much training in for the run as I had hoped.  I did finish the Dam to Dam, but not as well as last year.  I had to take a potty break a couple miles before the end.  Also, it was so much warmer than I'm used to, I was exhausted by the end and had to walk a bit.  Nonetheless, completing 12.4 miles is nothing to sneeze at and it's something I wouldn't have been able to do a few years ago. I finished in 2:32:38 compared to 2:25:24 last year.

Less than a week after the 20k, I was off with my family on a ~130 mile fully self-supported bike trip along the Katy Trail State Park in central Missouri.  We did over 35 miles on each of the first three days, then 19 miles on the last day.  Normally, that wouldn't be a whole lot of riding, but considering it was on crushed gravel (sometimes not firmly packed), we had all our camping supplies, clothes, and food with us, as well as our two young kids, this was not a leisurely ride! (It didn't help that I was still recovering from the 20k, I'm sure, and it was in the 90s the first couple days.)  It was a great trip that went off seamlessly.  We did a lot of planning ahead of time, considering it was the longest tour ever, especially with kids.  A great experience.

Now, it's time for me to get back in the rhythm of daily workouts.  This morning, I got up to lift, only to find the tent set up in the basement.  This almost made me give up working out for the morning, but I decided I had woken up so early to work out, by golly I was going to work out!  So, I pulled out a BodyRock.tv workout, Tik Tok Challenge, and got a good workout in.  In fact, I was very surpised to see that my times for the challenge were considerably better than the other three times I did this workout!  And I was 8 pounds lighter at the time. (Oops!!  Time to nip that in the bud.)

My times today were:  2:30, 2:46, 2:54
My previous times were: 
3:25, 3:34, 3:26
3:37, 4:06, 3:43
4:21, 4:05, 3:48
So, the plan is to lift tomorrow morning and I'll make up a plan to stick to for the long term soon.  (The tent is coming down tonight!)

Less than two weeks!

Yikes!  There may be some walking during the 20k :)

I did get out for a good run this morning.  It's so nice to have the light earlier in the morning!

I did a 160bpm-180bpm interval mix from Podrunner called Driving Spikes.  I've done this one before and I still like it!

I started getting a side stitch, which hasn't happened in a long time.  I worked it out, though.  I think that might be because I was tensing my upper body a bit.

The stats are that I went a total of 3.33 miles in 35:50, for an average pace of 10:45 min/mile.

My heel felt a tad funny at first, but that went away.  Now, a half hour later, I'm starting to feel a little funniness again.  I will do a little more stretching and probably ice it just in case.

12 bunnies today!

A short trial run

I must have been pretty worried about today's run.  From about 1am on, I kept half waking up debating on whether I should run this morning or not.  When the alarm clock finally went off, I pressed snooze, and when it went off again, I popped out of bed and got ready to head out.

I put on a 165bpm podcast called Stentorian.  I wanted something faster with the thought that I would hit with my heel less.  I think that did help.  I did 2 miles with an average 10:30min/mile pace.  Not bad for me.

I've been icing and stretching and taking some ibuprofen.  Seems to be okay for now, a little tender, but not worse, at least.

I didn't count bunnies, but I should have.  They were all over the place!

Little visitors

I had to cut today's workout a little short.  I was surprised it was taking so long, but now that I look back at the other times I did this workouts with three sets, it took a similar amount of time.  I stopped at one set of BSS and cable row, so I got most of the way through.  The outside of my right hip (TFL??) was sore through most of the workout, so I was even less motivated to finish the BSS at the end of the workout than normal!

Little visitors:
Soon after I got to the basement and turned on the light, I heard a sound and saw movement.  A little field mouse appeared from the under the door to the utility room.  He ran around for a second then scurried back under the door.  I'll have to "take care" of him later.  Toward the end of the workout, my kids made their way downstairs.  That's another sign that the workout was going longer than intended.  The kids didn't scurry away.  They stuck around until I went back upstairs!

Female Body Breakthrough Base B7
1:26 (!!?)
Foam rolling and warm-up (no jumping moves, still trying to rest my heel)
Upper-Body Core Stability Russian Twist - 3x10/25#  (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - (wu 5/15#) 10/25#, 10/30#,10/35# ( Feeling great!)
Lateral Raise with External Rotation - 1x10/15#ea, 2x10/10#ea (should do a wt in the middle)
Single-Leg, Single-Arm Romanian Deadlift - 10/45#, 2x10/50#
Split-Stance Cable Single-Arm Lat Pullover - 3x10/12.5# (focus on keeping shoulder down, arm straight)
Bulgarian Split Squat - 6/15#ea, 4/10#ea
Split-Stance Cable Row - 10/50# (low pulley)