Never-ending Quest to be Leaner, Stronger and Faster.

[GG300]

Dave I guess I need to spend more time on stretching before hand but probably like most I just hate doing them. If it keeps me injury free I guess that is the best course. As far as the race, next year I will just have my race package sent to work and hopefully that will alleviate the problem.

[GG300]

Monday July 16 5:10 AM Scheduled lifting day warmed up with a few core cycles and then lifted

Swiss Ball Alternating Crunches 30 30 30

Giant Set with 2 minutes rest

Side Planks Right 45sec 45sec
Side Planks Left 45sec 45sec
Swiss Ball Planks 60sec 60sec

Super Sets with 90 seconds rest

Bench Press 12@135# 5@190# 5@190# 5@190# 5@190# 5@190#
BB BO Rows 12@95# 5@140# 5@145# 5@145# 5@145# 5@145#

Wide Grip Lat Pulls 12@125# 5@150# 5@150# 5@150# 5@150# 5@150#
Goblet Squats 12@50# 5@70# 5@70# 5@70# 5@70# 5@70#

Drop sets with 2 minutes rest

Alternating DB Curls 7@35/30/25# 7@35/30/25#


Straight Set with 1 Minute rest

Lying Cable Tri Extensions 12@90# 12@100# 12@100#

I was able to increase the bench by 5# for all sets, rows by 5# for the last 4 sets and the goblet squats by 5 for all sets. Using the core work as a warm up ends up being a nice way of conserving time and killing two birds with one stone.

[UpNorth]

Originally Posted by GG300

No pain from the heel after the run and it felt good top get out there and get something healthy done.

That's a relief! The runners here have suffered enough injuries this Summer.

[lance02]

Originally Posted by GG300

The running Gods had it in for me on Thursday. 1st I didn't get my race package and I had to go to the shipping terminal to pick it up, then I got a killer pain on the back of my heal and finally when I got my race packet home I opened it to find my shirt, water bottle and no racing number. Somedays it is just not meant to be. I had a great time at the festival anyway. Many of the folks that I have been running into at several of these charity runs came by and chatted and indulged with a few post race barley pops so it was not a total loss. The pain seems to be totally gone now so hopefully I will be OK for next weeks Sausage Run.

Sausage Run -- I'll be there! I'll have to see if we have our bib #'s, I know my wife picked up some packets last week. It's a fun race -- run for the brat. We're going to go to the game that afternoon as well.

[GG300]

It was hotter than hell last year but this year they are calling for much milder temperatures. Maybe we will run into each other before or after the run.

[GG300]

Monday July 16 I had some free time so I thought I would get in some catch up miles. 2.27 Miles in 28:32. My heel was bugging me again throughout the day but not as bad as last week. I believe the culprit is not running but a pair of work shoes that I may have held onto for too long. Running on it did not seem to aggravate it. After the run I iced it and it seemed fine.

[twinsavsvikingsfan]

Workouts are looking good, Gregg. I'm glad to hear that the heel pain healed! lol

edit: Dang! you posted while I was posting and I guess the pain is back again. Keep an eye on it! It's very possible the old shoes caused it.

[GG300]

Tuesday July 17 4:00 AM 66 Degrees with 97% humidity. The radar showed that the storms were clear for awhile so even slow poke hear could squeeze in a run. 3.54 miles in 45:51. I trimmed almost 2 minutes (1:59) off of my time from the last time I ran this route. The heel wasn't back to normal yet but running on it wasn't bad and did not make it worse. I iced it after the run and it feels fine now. One more day of this high humidity and then we are supposed to get another break from it. It's pretty bad when you have to wring out your shirt and shorts before you throw them in the hamper.

[GG300]

Thanks Jim, this fitness stuff seems alot like my golf game you get one thing working and something else goes haywire. Now my lifting is back on the rise and my running is going downhill, no pun intended.

[twinsavsvikingsfan]

Yeah, as I, too, have found out, it's hard to find a balance.

[GG300]

Wednesday July 18 4:40 AM 70 Degrees with 90% Humidity. Scheduled Lifting session with my Trainer. Started off with 2 miles of track intervals (Run 3/4 of track walk the other 1/4) in 24:39.

Straight Sets with 90 Seconds Rest

Sticking Point Benches 10@155# 6@175# 4@185# 2@205#*

Standing BB Military Press 10@80# 10@85# 10@90#

WG Low Cable Row 10@125# 10@130# 10@130#

BB Curls Drop Rep Sets No Rest at rep changes 12,11,10,9,8,7,6,5,4,3,2,1@45 10,9,8,7,6,5,4,3,2,1@45#**

Super Set with 2 Minutes Rest

Decline Ab Crunch with Med Ball Toss 15@8# 15@8# 15@8#
Overhead Tri Rope Extension 12@90# 12@100# 12@100#

Freemotion Cable Flys 12@70#

* Trainer assisted on both reps at 205#
** These are a bitch, you do 12 set the bar down for 3 seconds then 11 bar down and so on and so on until you get to 1. Last time I did these was quite awhile ago and I was doing 1 set from 12 to 1 at 35#. This week he had to get cute and add weght and a set. We set up to do these in the squat rack and when I gave my trainer crap about it he said "Other than you and I who have you ever seen squat in the power rack in the morning". Point Trainer. This was the worst I felt after a workout (without a hangover) since I started lifting again. I think it might be the low carb thing I have been on for several days now. I just felt like dropping after the super set and then he had to throw in one last set on top of that. DICK and no that is not his name.

[GG300]

Thursday July 19 4:00 AM 71 Degrees 93% Humidity Scheduled 3 mile run. High Humidty + Low Carbs = Crap Run. Same old boring, hot, sweaty, just get it done run. 3.54 Miles in 46:31. Not as bad as I expected as I ended up adding a walk towards the end as I had no energy left. At least the only thing that hurt this AM was my arms from yesterdays WO. That was nice for a change. I dropped 3.6# during the run now if it just stayed off that easy.

[GG300]

Friday July 20 5:15 AM Scheduled Lifting Session Warmed up with some core work and then to lifting

Giant Set with 90 seconds rest

Swiss Ball Crunches with Med Ball Overhead 15@8# 15@8#
Bird Dogs 2 sets of 45 seconds on each side
Bicycle Crunches 30 30
Swiss Ball Planks 60sec 60sec

Super Sets with 90 Seconds rest

Incline DB Bench 12@50# 5@70# 5@70# 5@70# 5@70# 5@70#
Low Cable Rows 12@125# 5@150# 5@150# 5@150# 5@150# 5@150#

Deadlifts 12@155# 5@225# 5@225# 5@225# 5@225# 5@225#
BB Military Press 5@105# 5@105# 5@105# 5@105# 5@105#

I was able to bump up the bench by 5# on each side and the military press by 15#. Other than that a pretty solid workout. I skipped any arm work as I got short on time. Maybe I can get some in after I do some catch up running this aft6ernoon. It looks like I will be able to return my Mom to her home Saturday after my run so I need to go by her place and do some minor modifacations to make her return easier. That is the best news I have had all week.

[UpNorth]

Good news on your mom! I hope her return is comfortable.

What do you mean "skipped any arm work." You did benches, rows and presses (not to mention the dls)... you don't consider that arm work?!

[vanessa40]

Originally Posted by GG300

Thursday July 19 4:00 AM 71 Degrees 93% Humidity Scheduled 3 mile run. High Humidty + Low Carbs = Crap Run. Same old boring, hot, sweaty, just get it done run. 3.54 Miles in 46:31. Not as bad as I expected as I ended up adding a walk towards the end as I had no energy left. At least the only thing that hurt this AM was my arms from yesterdays WO. That was nice for a change. I dropped 3.6# during the run now if it just stayed off that easy.

I know what you mean about the humidity..it was bad here this morning too and i run at 5am...
Looks like you had a great workout this morning

[lance02]

Great to meet you at the Sausage run on Saturday! What an awesome day for a run. Brewers lost -- bummer. Hope your mother is feeling better.

[GG300]

Saturday July 21 The Sausage Run 5K. It was a great day for a run not very humid and a very comfortable temperature. Due to a sell out crowd we got to the park early to pick up our race packets so we had plenty of time to people watch and get in some stretching and warmups. The scenery was pretty nice to bad they all run alot faster than me (there is some motivation). I did get to meet Lance and his family at the race as my running buddy setteled right in next to them at the start. The first 200 yards is always a test of your patience with walkers lining up in the front so you have to keep your eyes open but fortunately it is a very wide course and it opens up quickly. I don't know how Lance got behind me but I was kicking his @ss for the first 300 yards and then him and his daughter blew by me. I was able to get by the hot dog relatively early in the run (.25 Miles) but the other sausages were much more difficult. I ended up finishing about 50 yards ahead of the Chorizo who seemed to be out of shape since last year but since he is now a regular in the Miller Park Sausage Races maybe he was nursing a injury. I finished in 35:25 by the watch and 35:40ish by the chip. Unfortunately we were not able to hang around afterwards and partake in the post race festivities but I needed to spring Mom from the rehab center and return her to her home. This is most likely the dullest run that I do all year. You basically run around the stadiums large empty parking lot then through a large empty stadium. Last year we were jazzed about running through Miller Park but as any of you know that have done something similar it sounds much more interesting than it really is. The nice part is that you do get a ticket voucher for Brewer Game so considering you enter for only $20 that is not a bad deal. I ended up shaving almost 3 minutes of of last years run but that was mainly due to the mild weather. It was the fastest time I have had this year hopefully they keep getting better.