Never-ending Quest to be Leaner, Stronger and Faster. - Page 14 - JP Fitness Forums

GG300 · 03-27-2007, 07:55 AM

Tuesday March 27 4:30 AM 63 degrees with a light breeze Scheduled 3 mile Run. Even after stretching both of my knees were sore from playing my first night of league Dodgeball on My Nieces team at the YMCA she works at. Other than my siater who is 3 years older than me I must have been spoting at least 15 years to the next oldest person. My first mile was very slow just above a walk and then both of my knees seemed to loosen up and I was able to get into a normal pace. Total distance was 3.19 miles in 43:20. Even though the dodgeball was somewhat entertaining I think I will have to pull out unless they need me for a sub. I can't see screwing up my knees now with only 6 weeks until my Race.

GG300 · 03-27-2007, 07:57 AM

Tuesday March 27 4:30 AM 63 degrees with a light breeze Scheduled 3 mile Run. Even after stretching both of my knees were sore from playing my first night of league Dodgeball on My Nieces team at the YMCA she works at. Other than my siater who is 3 years older than me I must have been spoting at least 15 years to the next oldest person. My first mile was very slow just above a walk and then both of my knees seemed to loosen up and I was able to get into a normal pace. Total distance was 3.19 miles in 43:20. Even though the dodgeball was somewhat entertaining I think I will have to pull out unless they need me for a sub. I can't see screwing up my knees now with only 6 weeks until my Race.

GG300 · 03-27-2007, 02:29 PM

Quote:

Other than my siater

I meant sister...

GG300 · 03-28-2007, 10:15 AM

Wednesday March 28 5:30 AM Session with Trainer

Straight Sets with 90 seconds rest between

Flat DB Bench 12@50# 6@70# 6@75# 6@75# 6@75#

WG Low Cable Row 12@100# 12@117.5# 12@125#

Assisted Dips 12@65# 12@60# 12@60#

Machine Military Press 12@70# 12@70# 12@70#

Drop Set Incline Freemotion Cable Curls 12@60/50/40/35# 5@70 8@5012@40/30# 12@50#

Techno Gym Tri Extensions 12@115# 12@120# 12@120#

Felt good to hit the weights again since I have been off of them since last Friday when I only had time to get in a quick workout.

GG300 · 03-29-2007, 07:38 AM

Thursday March 29 5:15 AM Scheduled 5 Mile run postponed until this afternoon. Hit the gym for an ab and core workout instead.

Giant Set with 2 minutes rest

Swiss ball crunch to a Press 3 sets of 20 @ 14#

Swiss Ball Planks 3 sets of 60 seconds each

Bicycle crunches 3 sets of 20 to each side

Super Set with 90 seconds rest

Standing Cable Crunch 3 sets of 15 @ 175#

Back Hyperextensions 3 sets of 15 @ 35#

Super Set with 2 minutes rest between

Woodchoppers Left Low to High 20@35# 20@40# 20@40#

Woodchoppers Right Low to High 20@35# 20@40# 20@40#

The drizzle is supposed to be out of our area by 11 AM so hopefully my run this afternoon will be dry plus it should be at least a few degrees warmer.

twinsavsvikingsfan · 03-29-2007, 08:05 AM

Hey, Gregg, what 1/2-M are you doing? You didn't mention it in your advice thread in the running forums and I don't recall you mentioning it here. Though, admittedly, I didn't page back through.

GG300 · 03-29-2007, 09:17 AM

The Journey's Marathon and Half in Eagle River, WI. It also includes a 13.1 mile power walk so hopefully I can come in ahead of someone.

http://www.eagleriver.org/journeys.asp

GG300 · 03-30-2007, 07:36 AM

Thursday March 29 4:30 PM Partly cloudy 51 degrees with 12 mph winds. Scheduled 5 Mile Run. I was glad I waited until this afternoon for this run as it ended up being another tee shirt and shorts day. Pretty standard run with the exception of the bitch of an incline that was a little tough at the 2.5 mile mark. Todays run was a slight improvement over last weeks run of the same distance (6 seconds) at 1:04:46 for 5.02 miles. It was nice to not have my knees ache and my time showed a big improvement over Tuesdays run. I knocked off 30 + seconds per mile and todays was just under 2 miles longer as well. I recieved my confirmation packet for my May run so now I have to focus on getting my endurance up and my times down. I think I still need to throw a 5 or 10K race in there pretty soon to remind me about the fun part of running.

twinsavsvikingsfan · 03-30-2007, 08:06 AM

I was just checking out the course for your race. It's nice how they start you halfway through the marathon course where, from that point, it appears to be generally downhill to the finish.

GG300 · 03-30-2007, 12:26 PM

Quote:

generally downhill to the finish.

I am sure that by mile 9 or 10 maybe sooner my mind will be making mountains out of mole hills. My friends are locating places along the course where they can wait for me at bars and offer me beers instead of water or gatorade. Oh Gods of running give me strength.

GG300 · 03-30-2007, 12:35 PM

Friday March 30 5:15 AM Scheduled Lifting workout.

Straight Sets with 90 seconds rest

Incline DB Bench 15@45# 8@60# 8@60# 8@60#

BB High Pulls 12@70# 12@70# 12@70#

CG Lat Pulls 12@125# 12@125# 12@125#

BB Bent Over Rows 12@115# 12@115# 12@115#

Standing Arnold Press 12@25# 12@30# 12@30#

Nice standard session skipped the arm stuff so I had something fun to do after my 2 mile run on Saturday AM.

GG300 · 03-31-2007, 10:21 AM

Saturday March 31 7:30 AM Scheduled 2 Mile Run 41 degrees with 8 mph winds. Quick run not much to say except my mild hangover slowed me slightly. ran 2.03 miles in 25:31.

GG300 · 04-01-2007, 01:11 PM

Sunday April 1 8:20 AM 48 Degrees with 12 to 15 mph winds. No It is not an April Fools Joke I Finished a full 8 miles with no breaks for walking. I added 2 miles to my 6 mile course and gave 8 another try this Morning. Physically I felt more confident that I could hit it this time and mentally I was more into it today as well. The first 4 miles I was running directly into the wind but it didn't seem to take much of a toll except on the hills and that it kept blowing the cord from my MP3 player into my arm swing and my mouth. After I made the turn out of the wind I hit a quick steep incline and the rest of the run was just easy rolling inclines followed by nice slow recovery downhills. After a brief stop for traffic near mile 6 my left quad and hip tightened slightly but after a few more blocks everything loosened up again. The last few blocks ended up being more of a shuffle than my normal finishing strides so I was careful not to trip over stray pine cones or or the occasional night crawler left scattered on the sidewalks from last nights storms. I finished the 8 mile trek in 1:44:10. If I can hold up using that pace for my half I would come in around 2:49 and I would be satisfied with that effort. 9 Miles next week. Today is more rest and Monday a day of festivities (Beers) for the Brewer's Opener.

MissDee · 04-01-2007, 01:32 PM

Congrats on such a nice running month last month. Sounds like you're starting April well. I decided this month wind bugs me more than cold. But then, I whined about the cold all winter.

BamaDave · 04-02-2007, 05:30 PM

Hey - congrats on the 8-mile run. It does keep getting easier to add one or two more miles. You should try to buy an Indy-Mini entry!!!

Only 277 miles (4 hours and 44 minutes) according to Google Maps from Milwaukee!!! I mean, just because you have another one the very next weekend is no excuse. :p

GG300 · 04-04-2007, 07:41 AM

Thanks Dave and Dee, I don't know about getting easier but they are getting less painful. Nice thought Dave I am thinking maybe another one in October not two in the same 8 Days. But I might just drive down to meet you fine folks.

GG300 · 04-04-2007, 07:50 AM

Tuesday April 3 3:00PM 61 Degrees with 5 mph WInds Scheduled 3 mile Run.
Felt a little sluggish from yesterdays Brewers Opener but I figured I could tough out a 3 miler. Tried a slightly different course to avoid some of the traffic. I was very pleased as I felt much better than expected after I got over the first half mile or so. Finished 3.25 miles in 39:41. Now I need to fit in a 6 miler and a 9 miler before The Cubs game Saturday. Then 5 weeks without partying until my run.