Strong!

I'm very glad I took the last few weeks to take a step back and focus on form.  The workouts didn't seem very demanding overall, but I could tell I needed the form improvements.  I'm definitely more stabile during the unilateral exercises.  This week, I've started doing three sets of each exercise, so the work has been ramping up.  I definitely feel it.  It feels goooooood!

I'm seriously considering springing for a lightweight Oly bar.  The bar I'm using for overhead squats right now is too short, so I can't get my arms back far enough.  So, I either have to bend my elbows (bad) or hold the bar too far forward (bad) which I can only do with light weights, anyway.  Both ways are bad form and I hate that I am using bad for.  There, I've talked myself into it.  It won't break the bank :)  The one I'm looking at is aluminum and only 15#.  It can handle enough to use 45# plates for lighter, full height deadlifts.  That's a plus for speed deadlifts and the like that call for lighter weights.

Female Body Breakthrough Base B5
1:20
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 3x10/25#  (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - 3x10/~15# (A longer bar would be nice!)
Lateral Raise with External Rotation - 3x10/10#ea (dropped back from 15# because form wasn't good)
Single-Leg, Single-Arm Romanian Deadlift - 10/40#, 10/45#, 10/50# (much more stabile, feels strong!)
Split-Stance Cable Single-Arm Lat Pullover - 3x10/12.5# (focus on keeping shoulder down, arm straight)
Bulgarian Split Squat - 3x10/10# each hand (very hard at the end of this program!)
Split-Stance Cable Row - 3x10/50#

Increasing the sets

Before, I only did two sets of each exercise.  This time I moved it up to three.  Because of that, I didn't really increase my weights.  Same weights, more volume!

FBB Base Phase A5
1:09
Foam rolling (from SnG), warm-up
Bird dog - 3x10
Forward Ab  Roll - 3x10 (subbed ab roller for ball)
Stepup - 3x10/15#ea hand (getting better)
Three-point Dumbbell Row - 3x10/50# (still concentrating on form before increasing, left side making big improvements)
Partial Co-contraction Lunge - 3x10
Pushup - 3x10
Hip-Thigh Extension - 3x10 with leg straight
Bent-Over Reverse Fly - 3x10/8#

Oh bunnies, where art thou?

Oh, that's right.  It's Easter.  They must have all been hard at work, because over more than an hour, I only saw 3 bunnies, and they were all in one spot.

It was 34F this morning, but it was still a beautiful day for a run.  No wind at all.  I bundled up and headed out.  I wanted to try for 6 miles and I was aiming for 11 min/mile.  Although I make my distance goal, which was my main goal, I was not able to keep an 11 minute pace.  I kept trying, but couldn't.  Oh, well.  I ran without music.  I figured it was a good day to do that, since there was no wind.  When it gets really windy, I like to have my headphones on.  They help block the wind.

I noticed even before I set out that my right quad was still sore from squats on Friday.  During the last mile or two, I noticed that the outside of my hip starting to ache a little, too.  I think it might be because I was doing something different because of my quad.  I did manage to finish and now I don't notice either issue.

Good workouts, two of them!

Ok, the second wasn't anything too hard, but it was fun!

The first was FBB Base B.  This felt strong and I felt rather wiped at the end.  I've been through the rotation four times now.  I think the book says four weeks, though.  That means two more weeks.  I'm good with that.  I'd like to improve a bit more before continuing, anyway.

Female Body Breakthrough Base Workout B4
~1:03
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 10/20#, 10/25#  (feet off floor)
Prone Cobra - 2x90s
Overhead Squat - 2x10/~15# (tough toward the end)
Lateral Raise with External Rotation - 10/10#ea, 10/15#ea (very hard!)
Single-Leg, Single-Arm Romanian Deadlift - 10/30#, 10/35#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/12.5#
Bulgarian Split Squat - 2x10/10# each hand (still working on perfection of left leg before increasing)
Split-Stance Cable Row - 2x10/50#

The second "workout" was a 25 minute "Yoga for Kids" program from YogaDownload.com with my daughter.  It was fun for both of us.  Of course, it wasn't as demanding as the programs I normally do, but being able to share yoga with my daughter was wonderful!

"Tempo" Run

I decided to do a faster pace run this morning, or a tempo run.  As I was preparing, I just couldn't get my mind around 3 miles at a faster pace.  My brain started trying to talk me out of running.  But I was up early and there was no wind (but it was 32F), so I told myself I had to do it.  So, I conceded a little and decided 2 miles was enough for my first tempo run of the season.  After foam rolling, I set my FR305 Virtual Partner for 2 miles at a 10:30min/mile pace, which is about 30 seconds faster than I've been averaging for long runs, and set out.  The run went great.  I think it was the right distance for this time.  I find the VP motivational.  The only problem is, in the dark or twilight, it's hard to read the distance between me and my VP.  I can see if I am ahead (clear) or behind (black), though.

I need to see if I can use VP with a warmup and cooldown...

4 bunnies today!

Monday's workout

No, I wasn't a slacker.  I got my workout in.  I just didn't have time to post it!

Female Body Breakthrough Base Workout B3
~1:05
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 10/15#, 10/20#  (feet off floor)
Prone Cobra - 2x90s
Overhead Squat - 10/~10#, 10/~15# (don't know how much the little bar weighs... not much)
Lateral Raise with External Rotation - 2x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 10/20#, 10/25#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/12.5#
Bulgarian Split Squat - 2x10/10# each hand
Split-Stance Cable Row - 10/40#, 10/40#

Bootay workout

Yes, this workout is definitely gear to work the rear.  I can feel it.

Again, I felt a twinge on the side of my left knee right after the side lunges in the warm-up.

FBB Base Phase A4
58 minutes
Foam rolling (from SnG), warm-up
Bird dog - 2x10
Forward Ball Roll - 2x10
Stepup - 2x10/15#ea hand (not ready to increase on left side)
Three-point Dumbbell Row - 2x10/50# (concentrating on form before increasing)
Partial Co-contraction Lunge - 2x10
Pushup - 2x10
Hip-Thigh Extension - 2x10 with leg straight
Bent-Over Reverse Fly - 2x10/8#

Intervals - woot!

I thought I wasn't going to want to get out and run today.  The forecast was calling for 36F and rain.  It wasn't much bettre than that, but it was acceptable.  It was 38F, windy (10-20mph) and 90% humidity.  Although, I think it might have been even more humid.  The air was thick.  It may not have been raining, but water was at least condensing out of the air, because I was getting misted.  The wind alternately fogged my glasses and unfogged them.  How annoying!  At least I was on striaght sidewalks!

In the end, I went 2.94 miles in 32:23.  Not horrible.  Better than my recent runs.  That makes for a 11:01/mile pace.

As usual, I was reluctant to get out, but I'm glad I did.

5 miles!

It was a beautiful morning... just cold!  (32F) I got into my stride, slower than I would like, but I got there, nonetheless.  I listened to a 160bpm Podrunner podcast called Mass Transit.  It was a fun mix, except for the sounds that seemed to be dog tags jingling.  I kept having to look around to see if a dog was chasing me!

5 miles of running plus a bit of walking.

Knees again?

Went well this morning.  My daughter got up early and joined me in push-ups, rows, rev fly, lunges, and hip-thigh extensions!

During the warm up, I felt a pain on the medial side of my left knee.  It felt a bit lower than the issue that I had a couple years ago that landed me in physical therapy.  I worked through it and foam rolled a bit.  It seemed to go away.  I felt something similar but milder on the right leg, too.  Weird!  I just want to keep a record of this in case it comes back later.

FBB Base Phase A3
56 minutes
Foam rolling (from SnG), warm-up
Bird dog - 2x10
Forward Ball Roll - 2x10
Stepup - 2x10/10#ea hand
Three-point Dumbbell Row - 2x10/50#
Partial Co-contraction Lunge - 2x10
Pushup - 2x10
Hip-Thigh Extension - 2x10 with leg straight
Bent-Over Reverse Fly - 2x10/8#

Lots o' bunnies

10 of them!
I got in my 30 minute run this morning.  No music.  Rather slow.  It was only 49F and somewhat windy (~12mph) and I was slightly underdressed.  I wore shorts and a lightweight wicking T-shirt.  By the end, I wished I had listened to music because the earbuds keep the wind out of my ears.  Otherwise, it was a good run.  I need to pick up the pace, though!

My adductors were rather sore this morning.  I think that might be thanks to the overhead squats yesterday.  I think my adductors tend to be tight and squatting stretches them.

Base B again

Not much to say.  Good workout.  I didn't feel as strong as normal, but that happens!  The left side of the BSS is definitely my weak side.  No surprise there.  I started adding a tiny bit of weight to the OH squat. 

Female Body Breakthrough Base Workout B
~1:10
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 2x10/15# (feet off floor)
Prone Cobra - 2x90s
Overhead Squat - 10/BW, 10/~5#
Lateral Raise with External Rotation - 2x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 10/15#, 10/20#
Split-Stance Cable Single-Arm Lat Pullover - 10/10#, 10/12.5#
Bulgarian Split Squat - 2x10/10# each hand
Split-Stance Cable Row - 10/35#, 10/37.5#

Informal intervals

Since I didn't get out this morning, I made up my run by going out this evening. It was a beautiful evening.  Only a slight breeze and low 60s.   Wonderful.  I ran without music, so I decided to do informal intervals.  I would run at a comfortable pace for a block or two then run fast for a block, run to that street lamp up there, then to that corner, etc.  I was out for 30 minutes and averaged 10.9 min/mile or 5.5mph.

FBB Base A2

So far, I've managed to not get was my son has.  I kept feeling like something was coming, but it hasn't arrived yet.  I hope it can stay away for good!

I think I'm already feeling some benefit from the single-leg training.  I did a reset on the step-ups and started last time with bodyweight.  I feel like my form is much better than a year or so ago.  Now, I'm loading them back up slowly.  I'm not 100% sure I feel the muscle deactivation called from in the partial co-contraction lunge.  It is a good exercise, though.  I didn't burn all that many calories during today's workout, but it was still worthwhile.

FBB Base Phase A
54 minutes
Foam rolling (from SnG), warm-up
Bird dog - 2x10
Forward Ball Roll - 2x10
Stepup - 10/bw, 10/5#ea hand
Three-point Dumbbell Row - 2x10/45#
Partial Co-contraction Lunge - 2x10
Pushup - 2x10
Hip-Thigh Extension - 2x10 with leg straight
Bent-Over Reverse Fly - 2x10/8#

Got it done...

Not a fast day.  I just didn't feel it.  But, I met my goal, which was to run for 30 minutes.  I guess I should be happy that I got out!  I ended up at about 2.7 miles in 31 minutes.

Bunnies: 1

I forgot the bunnies from Tuesday.  There were 5 that day!

FBB Base B

Another great workout this morning.  The single leg work is doing me good.

Female Body Breakthrough Base Workout B
1:04
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 10/10#, 10/15#
Prone Cobra - 2x90s
Overhead Squat - 2x10/BW (will keep these at BW while my imbalance remains)
Lateral Raise with External Rotation - 2x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 2x10/10#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/10#
Bulgarian Split Squat - 2x10/BW
Split-Stance Cable Row - 2x10/30#

Interval Podrunner

Yes, I got out in 28F weather this morning to get my run in.  At least there wasn't much wind!  It was rather cold, but I warmed up with my interval podcast today called Driving Spikes.  I really liked this podcast.  I would have probably made the intervals shorter and more plentiful, but who am I to complain.

The podcast warms up at 150bpm, then does 160bpm with three faster periods of 180bpm at 1, 1.5, and 2 min.  The 180bpm seemed fast, but I adjusted.  I felt like I was soaring!

Only 2.7miles, but that's ok.

Starting FBB

After looking around for a routine that focussed on single-leg work, I decided that Female Body Breakthrough looked like it at least starts out like I want it to.  So, I'm starting the base phase.  I may or may not sub for the overhead squats.  We'll see.  I've had this book since it came out and have never actually followed it.  Although, I have used it's warmup in the past.

Today's workout felt great.  I like and probably need all the glute work.

FBB Base Phase A
~1hour
Foam rolling (from SnG), warm-up
Bird dog - 2x10
Forward Ball Roll - 2x10
Stepup - 2x10/bw
Three-point Dumbbell Row - 2x10/40#
Partial Co-contraction Lunge - 2x10
Pushup - 2x5+5 (5 pushups, short rest and back stretch, 5 pushups)
Hip-Thigh Extension - 2x10 with leg straight
Bent-Over Reverse Fly - 2x10/5#

A not-so-long run that felt like a long run

Yesterday, I took advantage of a busy kid and nice weather and ran while my son was at a birthday party on campus.  Since I don't get back to campus much, I decided to run around campus.  It was a tad strange, because there were groups of people doing the stuff groups of people do on university campuses.  I was about the only jogger out and about, which was a little strange for having so many people around.  It was a very enjoyable run, though.  I ran about 4.5 miles, the longest I've run in a long time.  I know I have to increase my distance, though.  This felt like a long run, but in the scheme of things, it wasn't very long at all.  I have a 12.4 mile run to prepare for in June.  So, I have a lot of work cut out for me!