'Sup?
Nuttin'. Same ol' same ol'. Fog. Going up to 77 today. 39 on Friday.
ETA: Freezing crap in between. If we wanted this, we'd move back north!!!
Runs4Sanity
It's raining out, and I didn't feel like getting any of my new shoes wet and shit so I didn't run. I'll see how cold it is tomorrow, or how windy it is at least. I did put in an hour and a half at the gym though.
Wide Grip Lat Pull Down: 3 sets/ 15 reps/ 50 lbs, 1 set/ 6 reps/ 65 lbs, 1 set/ 8 reps/ 65 lbs, 1 set/ 18 reps/ 50 lbs Torso Rotation: 3 sets/ 12 reps/ 45 lbs, 2 sets/ 12 reps/ 50 lbs, 1 set/ 12 reps/ 60 lbs Underhand Seated Cable Row: 5 sets/ 12 reps/ 50 lbs, 1 set/ 8 reps/ 60 lbs Hip Abductors: 6 sets/ 12 reps/ 35 lbs One Arm Dumbbell Row: 2 sets/ 12 reps/ 22.5 lbs, 3 sets/ 12 reps/ 25 lbs, 1 set/ 12 reps/ 27.5 lbs Rear Delt: 3 sets/ 15 reps/ 30 lbs, 3 sets/ 12 reps/ 40 lbs Standing Calf Raises: 3 sets/ 12 reps/ 25 lbs, 1 set/ 12 reps/ 30 lbs, 1 set/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs Parallel Grip Lat Pull Down: 5 sets/ 15 reps/ 50 lbs, 1 set/ 10 reps/ 60 lbs Machine Pull Down: 1 set/ 20 reps/ 50 lbs, 4 sets/ 12 reps/ 65 lbs, 1 set/ 12 reps/ 70 lbs Seated Leg Press: 6 sets/ 12 reps/ 110 lbs Seated Cable Row: 6 sets/ 12 reps/ 50 lbs
*Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*
PRs
5k - 24:15 (7:49 min/mile pace)
10k - 51:47 (8:16 min/mile pace)
15k -1:18:09 (8:24 min/mile pace)
13.1 - 1:53:12 (8:39 min/mile pace)
26:2 - 4:14:55 (9:44 min/mile)
5K Specialist
Looks like a URD tonight. Rain now and 50 degrees. Turning to sleet later today and up to 4 inches of snow tonight. This is supposed to be March.
Personal Bests:
800M - 2:38 (5/28/13) | 1 Mile -5:54 (5/28/13) | 3K - 11:55 (12/29/12) | 2M - 13:00 (12/1/12) | 5K - 20:00 (4/12/13) | 13.1M - 1:37:24 (2/3/13)
Former Bad Ass
Morning. I have a 7 miler tonight but this Summer weather has my lungs congested so I am going to move my 7 to Friday, and take my SRD. And so the 10 months of Summer begin for me.
Damaris
Stopped doing abductor pulls and changed from squats to one leg mini squats and my butt feels better.
delicate flower
Good morning, online running community! Another day, another snowstorm. Just enough snow and ice last night to force me onto the treadmill this morning. I did an hour at medium effort (7.6 miles) and I have 45 more minutes to do after work (outside maybe?). This will be my first double of the year. 'Bout time my coach actually has me doing some running.
<3
Morning! My RP was sick yesterday, so I took the opportunity to try out some actual faster-than-5K speedwork, which I haven't done for a year. I made up a workout on the spot that attempted to add in some speed to a workout that otherwise I knew I could do.
So I ran 6 x 800 at 5K-10K pace, but with the last 200m fast. At my pace, that gave me just under 6 minutes total below 5K pace, and at the end of an interval, too. No too bad. I am not consistent in my pacing, but that will come. Also, I had to dodge clueless lacrosse players towards the end who were warming up horsing around in lane 1 with their back to the turn.
I ran 7 outside with 3 of them at a bit faster than easy pace.
Barking Mad To Run
Nice hillwork run/walk on the campus yesterday after work. Cloudy, a bit humid, 52 degrees, ended up with 4.3 miles. Then this morning, Mr. Weatherman reported that around 4 pm the rain would come pouring in and around 6 pm the temp would start to drop like a rock as a cold front moved in. So I got on my gear and got my run/walk done this morning instead of waiting after work. 3.3 miles done and felt really great. Now I can go home after work and relax in comfort as the rain and cold move in tonite. Tomorrow is supposed to be really bad - from a South Texas perspective anyway - near freezing temp, cold rain, slippery road, etc. Might be a good day to call in sick....cough, cough, cough....
"Do what you can, with what you have, where you are." Theodore Roosevelt
Mmmmm...beer
What up peeps?
I pushed my 12 mile change of pace tempo to today, because I was beat yesterday, so I wanted to be well rested. Did it this morning and it went pretty well. One thing I need to work on for the next one, my brain wants to make it a hard/easy effort, when it's actually supposed to be a hard/harder effort. I went a lil too easy the 4 min steady segments, I'll work on that next time. I'm very happy with my consistency on the 2min hard segments, and the fact that I still had some juice left to push a lil on the last 2/4 segment. 6:43 average pace for the whole 44 min tempo portion, slower than what I've been doing my LT runs at, but it was also pretty windy out there, so I'll take it.
6:31 - 4min6:35 - 4min6:36 - 2min6:48 - 4min6:27 - 2min6:53 - 4min6:27 - 2min7:02 - 4min6:27 - 2min7:01 - 4min6:27 - 2min7:08 - 4min6:18 - 2min6:40 - 4min
6:43 avg - 44min
-Dave
My running blog
Goals | sub-18 5k | sub-3 marathon 2:56:46!!
Did you guys know it's Zel's birthday and she has kept it quiet? Happy Birthday!
PS, hope she is OK with me sharing it.
uʍop ǝpᴉsdn sǝʇᴉɹʍ ʇI
Hi Dailies.
4 easy miles last night and it felt pretty good. Today it feels a bit tender around the achilles and ankle so hopefully it's no big deal. No run today, just ice. Tomorrow I will go for four or five easy.
Happy birthday, Z. Have a great day.
Happy Birthday Zel!!!!! I hope you are doing something fun to celebrate.
Life is good.