This morning, I did a quick interval run workout. I set my Garmin for 10 rounds of 0:45 run fast, 0:30 recovery jog. In total, I went 1.59 miles in 16:22 with an average pace of 10:16, including the 30 seconds of walking at the end.
Looking at only the ten run portions, I averaged a pace of 8:23min/mile. I even got under 8:00 for four of the run sections.
I should do more of these short, but sweet, workouts!
Tuesday, July 12, 2011
Monday, July 11, 2011
I've defined myself
... by completing the Define Yourelf phase of Female Body Breakthrough!
I've got my logs all made up for the next phase, Dial It In.
Today's workout ended up in the afternoon, thanks to some strong storms last night. The storms plus the extra squirmy kids in bed didn't make for enough restful sleep to get up early.
I felt strong. I upped the weights used and the intensity. I'm ready to move on, though.
Define Yourself B4
0:57
Foam rolling and warm up
Reverse Wood Chop - 8ea/32.5#, 8ea/35# (rope attachment)
Prone Jackknife - 2x8 (rolled farther out in plank so that arms were out and not perpendicular to the ground... this really increased the intensity!)
Stepup - 2x8ea/20#ea (7 risers)
T Pushup - 2x4ea/8#ea (much better form and ability than in recent past)
Single-Leg Squat - 8ea with 7 risers, 8ea with 6 risers (!)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8
I've got my logs all made up for the next phase, Dial It In.
Today's workout ended up in the afternoon, thanks to some strong storms last night. The storms plus the extra squirmy kids in bed didn't make for enough restful sleep to get up early.
I felt strong. I upped the weights used and the intensity. I'm ready to move on, though.
Define Yourself B4
0:57
Foam rolling and warm up
Reverse Wood Chop - 8ea/32.5#, 8ea/35# (rope attachment)
Prone Jackknife - 2x8 (rolled farther out in plank so that arms were out and not perpendicular to the ground... this really increased the intensity!)
Stepup - 2x8ea/20#ea (7 risers)
T Pushup - 2x4ea/8#ea (much better form and ability than in recent past)
Single-Leg Squat - 8ea with 7 risers, 8ea with 6 risers (!)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8
Friday, July 8, 2011
Finishing up?
I'll have to check, but I think I might be finishing up this Define Yourself stage. I started the fourth round today. I feel ready to move on. Things felt strong today.
Today was the last day using the log my daughter decorated for me. I might have to commision her for future workout logs!
Define Yourself A4
Foam rolling and FBB warmup
Wood Chop - 2x8ea/45#
Plank - 2x90s
Dumbbell Squat with Offset Load - 2x8ea/30#ea
Dumbbell Alternating Overhead Press - 2x8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/8#ea, 8ea/10#ea
Chinup with Band - 2x8 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 2x8ea/20#ea
Two-Point Dumbbell Row - 2x8ea/45#
Today was the last day using the log my daughter decorated for me. I might have to commision her for future workout logs!
Define Yourself A4
Foam rolling and FBB warmup
Wood Chop - 2x8ea/45#
Plank - 2x90s
Dumbbell Squat with Offset Load - 2x8ea/30#ea
Dumbbell Alternating Overhead Press - 2x8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/8#ea, 8ea/10#ea
Chinup with Band - 2x8 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 2x8ea/20#ea
Two-Point Dumbbell Row - 2x8ea/45#
Thursday, July 7, 2011
A bit faster!
Today's run was shortish... 1.5 miles. At first, I didn't feel like running at all. But, I got into it and sped up. The last half was almost all under a 10 min/mile pace. That's fast for me. Overall, I averaged about 10:10. An overall nice run to a 165bpm Podrunner podcast called Breezy. It wasn't breezy here, though. It was still and 68F with high humidity.
~5 bunnies
~5 bunnies
Wednesday, July 6, 2011
Various
There are are few more things to report.
At my hotel last week, I had access to an excellent fitness center. Having a real cable station was soooo nice. I wish I had the means to buy one without guilt. So, I was able to fully complete my next FBB workout: (I will have to verify the numbers later.)
Define Yourself A3
Foam rolling and FBB warmup
Wood Chop - 8ea/40#, 8ea/42.5#
Plank - 2x90s
Dumbbell Squat with Offset Load - 2x8ea/12kg (used kettlebells)
Dumbbell Alternating Overhead Press - 2x8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/5#ea, 8ea/7.5#ea
Chinup with Band - 2x8 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 8ea/15#ea, 8ea/20#ea
Two-Point Dumbbell Row - 2x8ea/45#
Then, over the holiday weekend, I got up early and worked out with my friend. It was great to have the mutual encouragement to workout and not be completely slothful! The first day, we jogged. At mile intervals, we stopped and did other stuff, like push-ups or squats. I wasn't wearing my jogging shorts, though, so at about 3.3 miles in, I had to walk, otherwise I would have some raw skin. That kinda sucked, but at least we got out and got moving. The next day, we did a timed circuit. 30s each of 6 stations for about 25 minutes. Then, we went for a walk and took the stairs to the 7th floor. I think that helped counteract to some degree my poor eating for the weekend.
This morning, I got up for my lift. It felt great! Not much else to say about that.
Define Yourself B3
Foam rolling and warm up
Reverse Wood Chop - 8ea/30#, 8ea/32.5# (rope attachment)
Prone Jackknife - 2x8
Stepup - 2x8ea/17.5#ea (7 risers)
T Pushup - 2x4ea/8#ea
Single-Leg Squat - 2x8ea (to bench, then to step with 7 risers)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8
At my hotel last week, I had access to an excellent fitness center. Having a real cable station was soooo nice. I wish I had the means to buy one without guilt. So, I was able to fully complete my next FBB workout: (I will have to verify the numbers later.)
Define Yourself A3
Foam rolling and FBB warmup
Wood Chop - 8ea/40#, 8ea/42.5#
Plank - 2x90s
Dumbbell Squat with Offset Load - 2x8ea/12kg (used kettlebells)
Dumbbell Alternating Overhead Press - 2x8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/5#ea, 8ea/7.5#ea
Chinup with Band - 2x8 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 8ea/15#ea, 8ea/20#ea
Two-Point Dumbbell Row - 2x8ea/45#
Then, over the holiday weekend, I got up early and worked out with my friend. It was great to have the mutual encouragement to workout and not be completely slothful! The first day, we jogged. At mile intervals, we stopped and did other stuff, like push-ups or squats. I wasn't wearing my jogging shorts, though, so at about 3.3 miles in, I had to walk, otherwise I would have some raw skin. That kinda sucked, but at least we got out and got moving. The next day, we did a timed circuit. 30s each of 6 stations for about 25 minutes. Then, we went for a walk and took the stairs to the 7th floor. I think that helped counteract to some degree my poor eating for the weekend.
This morning, I got up for my lift. It felt great! Not much else to say about that.
Define Yourself B3
Foam rolling and warm up
Reverse Wood Chop - 8ea/30#, 8ea/32.5# (rope attachment)
Prone Jackknife - 2x8
Stepup - 2x8ea/17.5#ea (7 risers)
T Pushup - 2x4ea/8#ea
Single-Leg Squat - 2x8ea (to bench, then to step with 7 risers)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8
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