Last night, it stormed again, but not as bad as the previous night. Then, it stormed hard from 10pm to 4am and rained 5 inches. None of us slept much. Last night, we got more sleep.
However, it was still storming this morning, so no run as I had hoped.
Instead, I started a repeat of New Rules of Lifting Stage 6. I was only halfway through Hypertrophy I, but I think the leg day isn't a combination with asking my legs to drastically increase mileage in preparation for the half marathon in October. I've been thinking about doing this Stage again to help with chin-ups.
So, here it is!
Stage 6 A1-2 (60 sec rests)
Warm up -from FBB (10:15)
Negative chin-up - 20s, 21s (hiking back pack w/ 5#), 16s (hiking back pack w/ 10#) ... I'll have to check on the back pack weight, maybe 10 pounds?
Underhand Lat Pulldown - 1x2 @110#, 9x2 @120# (fast pull, pause 2 secs, 4 sec return - done on knees, cheated on a couple 2nd reps by lifting up legs)
Barbell Split Squat - 2x10each leg @55#
Push-up (arms in) - 1x10 on bench, 1x10 on floor (some not as far down as I would hope)
Finished up with some foam rolling
Tuesday, August 10, 2010
Friday, August 6, 2010
Another foot issue?
So, this time it's the other foot and a completely different issue. It's pain in my right arch, after I've run a bit. *sigh*
After reading more about plantar faciitis, I'm thinking it might not be the correct diagnosis. Hmmm...
I think next time I'll need to take it easier and maybe do more of a walk/run combo.
I ran and walked 1.6 miles today. The foot issue started at about 1 mile in. Interestingly, it was about the same geographic location as last time, but not the same distance.
After reading more about plantar faciitis, I'm thinking it might not be the correct diagnosis. Hmmm...
I think next time I'll need to take it easier and maybe do more of a walk/run combo.
I ran and walked 1.6 miles today. The foot issue started at about 1 mile in. Interestingly, it was about the same geographic location as last time, but not the same distance.
Thursday, August 5, 2010
A little off today...
...but that's ok. I feel good having gotten to the basement to lift!
This was workout B6 from NROL's Hypertrophy I. It's a 4x10 protocol. However, I realized I couldn't do much, if any, better than the weights I did for the 3x15 protocol this time. I even had to step back a little. That's ok. I still burned over 700 calories! On the DLs, I kept feeling faint.
Today's lift was barefoot. That actually helped my BSS and by step-ups quite a bit, especially the step-ups. I felt I wasn't helping with the non-working leg hardly at all.
Hypertrophy I B6
Warm-up - FBB, 11:45
Squat - 1x(3+7) @77.5# (oops, misloaded the bar), 3x10 @70#
Deadlift w/ shrug - 1x10 @145# (lots of pauses), 3x10 @135# (felt faint often during these)
Bulgarian split squat - 3x10 @5#ea, 1x10 @BW
Step-up - 3x10 @5#ea, 1x10 @BW
Plank - 3x60s (subbed for reverse crunch)
This was workout B6 from NROL's Hypertrophy I. It's a 4x10 protocol. However, I realized I couldn't do much, if any, better than the weights I did for the 3x15 protocol this time. I even had to step back a little. That's ok. I still burned over 700 calories! On the DLs, I kept feeling faint.
Today's lift was barefoot. That actually helped my BSS and by step-ups quite a bit, especially the step-ups. I felt I wasn't helping with the non-working leg hardly at all.
Hypertrophy I B6
Warm-up - FBB, 11:45
Squat - 1x(3+7) @77.5# (oops, misloaded the bar), 3x10 @70#
Deadlift w/ shrug - 1x10 @145# (lots of pauses), 3x10 @135# (felt faint often during these)
Bulgarian split squat - 3x10 @5#ea, 1x10 @BW
Step-up - 3x10 @5#ea, 1x10 @BW
Plank - 3x60s (subbed for reverse crunch)
Wednesday, August 4, 2010
Success!
Did I run as fast as I had planned?
No.
Did I run as far as I had planned?
No.
Did I do intervals as planned?
No.
So, why was today a success?
Because I got out and ran.
Once I realized it was 75 degrees and 100% humidity, I knew it wouldn't be an optimal run. I was running slowly. Thanks to the humidity, sweating wasn't very useful. The occasional light breeze was very welcomed, but occasional wasn't often enough. After a mile, I took a short walk break. Then, at about 2 miles, my foot started hurting, so I walked the rest of the way, stretching it every few minutes. It feels like a plantar faciitis type of feeling, so I didn't want to make it worse. It seems to be better now, but I'll stretch today to make sure. Soon after I got home, it started pouring. Maybe I should take up swimming instead!
I didn't count bunnies, thinking that I would actually use the lap button for intervals, even though I didn't. There were a crazy number of bunnies out, though. I also saw a toad on the sidewalk, and the birds were singing their beautiful tunes!
No.
Did I run as far as I had planned?
No.
Did I do intervals as planned?
No.
So, why was today a success?
Because I got out and ran.
Once I realized it was 75 degrees and 100% humidity, I knew it wouldn't be an optimal run. I was running slowly. Thanks to the humidity, sweating wasn't very useful. The occasional light breeze was very welcomed, but occasional wasn't often enough. After a mile, I took a short walk break. Then, at about 2 miles, my foot started hurting, so I walked the rest of the way, stretching it every few minutes. It feels like a plantar faciitis type of feeling, so I didn't want to make it worse. It seems to be better now, but I'll stretch today to make sure. Soon after I got home, it started pouring. Maybe I should take up swimming instead!
I didn't count bunnies, thinking that I would actually use the lap button for intervals, even though I didn't. There were a crazy number of bunnies out, though. I also saw a toad on the sidewalk, and the birds were singing their beautiful tunes!
Sunday, August 1, 2010
Back to training... again!
I just realized that my 1/2 marathon is only 2-1/2 months away. I figure I should pick up my running again and get started with training for it.
So, this morning I got out for a long run. I ran a total of 5 miles and walked 1.75. At miles 2,3,4 and 5 I let myself walk a tenth of a mile, then after the last walk, I finished up the 5 miles. I'm sore now. My joints are definitely telling me that I need to run more often if I'm going to be ready.
During the run, my heart rate spent a lot of time between 175 and 180bpm. That is higher than I had expected, but it was getting warm and was pretty humid. Afterward, I stopped by the coffee house and got my reward-coffee. I acutally like my own coffee better, but something about treating myself to a purchased coffee is fun.
During the run, I was able to greet several people. That's one fun thing about a Sunday morning long run. Out of curiosity, I ran two laps of the middle school track on the outside of the track and two on the inside. My Garmin calculated 0.53 for the outter path and 0.49 miles for the inner path.
So, 11 weeks. I started training with something like 16 weeks to go before. This time, my hiatus from running wasn't near as long, so I think I'm ok with 11 weeks. For now, I'm going to try to get 2 days of intervals and one long run in a week. I may switch things up as the race draws nigh.
So, this morning I got out for a long run. I ran a total of 5 miles and walked 1.75. At miles 2,3,4 and 5 I let myself walk a tenth of a mile, then after the last walk, I finished up the 5 miles. I'm sore now. My joints are definitely telling me that I need to run more often if I'm going to be ready.
During the run, my heart rate spent a lot of time between 175 and 180bpm. That is higher than I had expected, but it was getting warm and was pretty humid. Afterward, I stopped by the coffee house and got my reward-coffee. I acutally like my own coffee better, but something about treating myself to a purchased coffee is fun.
During the run, I was able to greet several people. That's one fun thing about a Sunday morning long run. Out of curiosity, I ran two laps of the middle school track on the outside of the track and two on the inside. My Garmin calculated 0.53 for the outter path and 0.49 miles for the inner path.
So, 11 weeks. I started training with something like 16 weeks to go before. This time, my hiatus from running wasn't near as long, so I think I'm ok with 11 weeks. For now, I'm going to try to get 2 days of intervals and one long run in a week. I may switch things up as the race draws nigh.
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