I am traveling next week and have received the okay to “maintain” while on the road. We’ll see what the Big Apple does to my routine.
Rest 3.2
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Category Archives: fitness
Run 3.1
Time: lunchtime
Where: gym treadmill
Workout: 4 mi, 39:30
Mile 1: warmup -6.1
Miles 2 – 3: baseline of 6.1, accelerations of 200m x 8: 6.6 – 6.8 – 7.0 – 7.1 – 7.1 – 6.9 – 6.9 – 6.9
Mile 4: 6.0/6.1
Notes and Observations: Left foot feeling fine, now it’s the right. Intervals make workouts so much more bearable. One month of training and I didn’t miss a workout. Of course, it was a short month, but still…
Music: Vampire Weekend
Lift 2.29
Happy Leap Day. Thank goodness I have an extra day to train.
Time: 7:45 am
Where: Gym
Workout: Supersets, the choice for the time-challenged
- Romanian DL: (65) 12×1; (85) 8 x 2
- Kneeling Lat Down: (100) 12 x 1; (110) 12×1; (120) 10×1
- Squats with BB above head (30) 10 x 3
- Pushups, elevated 12 x 3
- Split Squat, Rear foot elevated, (20 lb db) 10 x 3
- Plank, elevated 60 sec x 2
Notes and Observations: None that I can think of.
Music: Snow Patrol
Run 2.28
Time: lunch, noonish
Where: Bellevue, south on Bellevue way and back
Workout: 5 miles steady state though in reality it was probably in the 4.75 range
Notes and observations: food is fuel. Yesterday I didn’t eat well in the morning and I paid for it when I finally got around to eating lunch. Today I had myusual, egg/egg white scramble with cottage cheese, and was good to go. String cheese around 10 and I made it through a lunchtime run okay. The difference an egg or two can make.
Now the confession. By the time I got back from running, answered emails and all that it was 2pm, I.e. Closing time at the cafeteria. So this is what I scrounged up at the 15th floor office cafe …
Yes, that is an apple fritter you see before you. I’m ending Donut-free February with on a low note.
Music: Foo + Killers. So predictable, I am…
Run 2.27
Time: afternoon
Where: Burke Gilman trail heading towards sand point
Workout: 4 miles easy
Easier said than done … First two miles were around 9:22ish, mile 3 9:30, mile 4 9:50.
Notes and observations: My goal was to go really easy, which apparently these days is around 9:45. Getting there.
Music: Foo +Killers. I’ve been using the husbands iPod Shuffle. Those are the only two bands I’ve got on it. But, it works.
Rest 2.26
My parents were in town, so we took it easy. Grandma & Grandpa babysat while the husband and I went to Jak’s for dinner. I overindulged on buttery goodness and alcohol and red meat … Bacon- wrapped scallop appetizer, Filet Oscar with a tasty cocktail made from tea vodka among other things. Indulgent and no regrets. Well, maybe I regret not leaving enough room for dessert …
Run 2.25
Time: 7:00 a.m.
Where: Burke Gilman trail … Out and back to the Wall of Death
Workout: 6 miles, 5′ on, 5′ off
Notes and observations: Ran the first mile steady state because I forgot the workout. This is the problem with working out first thing in the morning. The last mile was hardest because after all that running I was still cold due to the rain. Best rep was the fourth one, sometime in mile 5.
Funny these days I see 7am as an early workout. If we were rowing it would be a late start. My normal start at around 9:30 might as well be noon.
Music: Foo and Killers on shuffle.
Run 2.23
Time: 12:30pm
Where: gym treadmill
Workout: 4 mi
- Mile 1: warmup/6.0
- Miles 2 – 3: baseline of 6.0, accelerations of 200m x 8: 6.5 – 6.7 – 6.9 – 7.0/7.1 – 7.0/7.1 – 6.9 – 6.9 – 6.9
- Mile 4: 6.0/6.1
Notes and Observations: Feet felt fine. Good.
Music: The Killers, Hot Fuss
Lift 2.22
Time: 7:50
Where: Gym
Workout: Dynamic warm up. Then…supersets
1a) DB Bench Press: (25) 10 x 3
1b) Leg lifts 10x 3
2a) DB Squats: (25) 10×3
2b) Tricep Dips on bench: 10×3
3a) Kneeling Lat Pull Downs: (100) 10×3
3b) Burpees: 10 x 3
4a) Single Leg DL w/DB: (15) 12×1; (20) 10×2
4b) DB Shoulder Press: (15) 12×1; (20) 10×2
Notes and Observations: I should probably sit and think about how/where to increase weights. Part of me wants to keep to maintenance mode. But then I saw a gym regular, who I’ve nicknamed Martha’s Mom 1, on the bench press, lifting about as much as I usually do. I thought, hell, if SHE can do that, then I can certainly do more than that. But then I thought, way to go, Mom! (MM1 has gotten this nickname not because she rows for MM, but because in my crazy weird mind I picture her fitting in well with the MM crew. MM1 has a workout partner who was not here today, MM2, I call her).
This is more true if you are on the erg next to me. Lucky for L.A. Fitness members I haven’t been on an erg for months.
Music: John Mayer, Battle Studies (I love the song ‘Assassin’)
Run 2.21
Time: 7:45am, 49 minutes
Where: Gym treadmill. Blarg
Workout: 5 miles “steady pace”. I hovered between 9:30 – 10 min mile, with a small burst on my last lap because I wanted to get off the dang treadmill.
Notes & Observations: All the distractions in the world … two TV stations, 1 iPod and plenty of people watching, doesn’t compare to running outside. But, with my foot hurting these last few days I wanted to run somewhere where if I needed to stop I could stop and not be in the middle of nowhere. So there you go.
Interesting observation. When I run on weekends my mind wanders and I think about rowing and fitness and teamwork and stuff like that. When I run in the gym (or at least today) I think about work and work and more work.
Music: Foo Fighters on shuffle.