Cappy's TT#4 : Lean Power

[cappuccino]

Oh yeah, I'm right there with ya. Hate the treadmill...but trails after dark are spooky.

I run along the river, but not all the way to the dam, when I can get away at lunch. ARe you talking about the LR or NLR side?

Oh yeah, my race is the 22nd, so I've got a couple of weeks.

[Buk]

Little Rock side. I used to park at the dam and run down toward the golf course. 2.75 miles to where the road splits and has a median, 3.9 if you get all the way to Cantrell. The first half is nice though. It is a paved running path that parallels the road and goes through the woods(south of the road) for a while, then it crosses over to the river side, by the playground then along the golf course(I think). It has been a long time since I have been down there, but it was a cool place to run.

[BamaDave]

Win a trophy, Cappy!!

[cappuccino]

Thanks Bama. [img]/images/graemlins/smile.gif[/img] It's actually the rAce for the cure and I think the only trophy is a medal for the first 300 finishers, so I'm counting on another medal this year. Not so sure about getting a trophy worthy time.

Yeah, Buk, that is a great place to run. I ride my bike down there from my house and have also gone there to roller blade. I have the weird thing about driving to where I 'm going to run...

[cappuccino]

Wed Oct 5th

workout 2

general warm-up

vertical jumps 3x5

one legged squat(using hand for a little push from the bottom) 3x6
pull-up: 10sec eccentric + 1 up(with little band)

fun to get back to the one leg squats...I really want to be able to do them without help from my hand. I think I got close if I got really low and could sort of swing up. A guy that was there was impressed I was doing them..said "wow, I can't do those." [img]/images/graemlins/smile.gif[/img] I wanted to show JP, cause he's the one that started me to want to do the without the bench, but he was holed up in his office and then with a client as I was leaving.

wide grip row: 82.5x10;85x8;85x8
1leg DB calf raise: 3x10 @ 25lbs

wowee, moved up a bit on the rows, but not much. Guess these calf raises are helping me with my power since I'm not genetially gifted with (low/high?) cut calves based on my VJ. [img]/images/graemlins/laugh.gif[/img]

1-leg glute bridge+1leg ball curl:2x8
side plank star: 2x20sec
1 leg ball jacknife:2x10

fun superset here. Still don't think I can hold my leg like JP suggested on the ball curls...but keep trying.

and for fun
med ball swings (like kettle ball swings?)
12lb? ball x 20
10lb ball x 20 (thought this ball was bigger, but I think it was lighter)
20lb DB x 20 - this was just about right, but wasn't up for another 20.

These are fun to rev up my heart rate at the end of the workout.

Yippeee! And I actually got to go late afternoon for a late lunch!

[cappuccino]

Thurs Oct 6th

interval day

5min warm-up run
5 2min sprints
5 2min rests
5-10min walk back home

It was a crisp 60 degree evening and a dark run, but great to be outside! Almost went to the treadmill, but couldn't make myself. Even passed by a house that had a fire going. [img]/images/graemlins/laugh.gif[/img] It feels like fall, wonder how long it will last.

[Iceztiq]

I did the Thruster once for Tabata training.. & it left me puffing lying on the floor for the next half an hour. Never do it again ever since.

The med-ball swing is a great idea.. i never thought of it.. that'd be a good core training.

[Kaiser]

Friday, Saturday, Sunday, Monday.... what happened? You get stitches in your neck too?

[russ]

Hey Cappy, why haven't you posted a workout recently?

[Kaiser]

LOL, great minds think alike Doc.

[russ]

vacation? [img]/images/graemlins/confused.gif[/img]

[Buk]

Saw her log at the top and thought "Finally, Cappy is back!"(It had seemed like a while) I guess not just yet. I hope all is well.

[Kaiser]

Originally posted by russ:
[qb] vacation? [img]/images/graemlins/confused.gif[/img] [/qb]

You're asking me??? [img]/images/graemlins/confused.gif[/img] Something is wrong if you are asking me! LOL

Buk, what did you do with her when you were in LR? [img]/images/graemlins/smile.gif[/img]

[russ]

Originally posted by Kaiser:
[qb]

You're asking me??? [img]/images/graemlins/confused.gif[/img] Something is wrong if you are asking me!

[/qb]

Just throwing out possibilities.

[Kaiser]

Absconded with stolen company funds to Aruba? [img]/images/graemlins/confused.gif[/img]

Decided the t-nation site was 'just more her style'? [img]/images/graemlins/confused.gif[/img]

Taking a Rosh Hoshana-Yom Kippur break? [img]/images/graemlins/confused.gif[/img]

[russ]

Originally posted by Kaiser:
[qb]
Taking a Rosh Hoshana-Yom Kippur break? [img]/images/graemlins/confused.gif[/img] [/qb]

Hehe...I wonder if she Yiddishised her name for that [img]/images/graemlins/tongue.gif[/img]

[Kaiser]

I think she did - she's posting under the screenname 'Ira Levine'.

[img]/images/graemlins/tongue.gif[/img]

PS: Just kidding Ira. Don't have my insurance coverage yanked. [img]/images/graemlins/smile.gif[/img]

[cappuccino]

helloooooo, I'm baaaacccck! Aruba is awesome this time of the year! Got a tip about a great last minute deal from a Jewish work couple who had to cancel since they didn't plan right for their holidays. [img]/images/graemlins/laugh.gif[/img] I'll have to post some pics.

What's yiddish for Cappy? [img]/images/graemlins/tongue.gif[/img]

My workouts for the last few days have been roaming city streets and airport halls. Ahhh, it was nice to be away...glad to see a few missed my log. [img]/images/graemlins/laugh.gif[/img] I missed having something to update it with.

[TrainingGirl]

Ohhhhhh, you are so lucky...Aruba!! Glad you had a good time. I'd love to have that kind of last minute trip!