Posts Tagged ‘Bench’

2014.  Buh-bye! Stress fracture, some missed training cycles and races, some regrets but plenty of highlights.  One affirmation too. Strength is key.

This year my hours of strength training were the only ones to increase.  Miles took a hit (swim/bike/run/row).  Was able to amp up the strength side – in part it was all I could do for a few weeks (other than walk).

The strength training was split into:

  • Circuit / bodyweight intensive boxing working outs (January – April with occasional hitting a 100# bag in basement now)
  • Metabolic conditioning during kids’ baseball, softball, soccer practices (either as coach or parent in waiting) – bring a 12# medicine ball or 45# kettlebell and workout on trail, park or field for an hour (March – October and occasional now)
  • Progressive Calisthenic Conditioning – bodyweight alternative to weights (March to now)
  • Mark Rippetoe’s Starting Strength – barbell fun! (November to now).  Legit 3 x 5s as of 12/26/14 are 150# back squat, 135 bench, 95 press, 95 power clean and 185 deadlift.  Started at 95 BS, 75 bench, 60 power clean and 135 deadlift (11/8/14).  Got a form check on back squat when hitting 165 – not going nearly deep enough.  So I backed off weight load and slowly added.

Got this article from co-Lincoln Marathon director and Tiger Coaching founder, Gary Bredehoft.  Triggered a memory of Mark Rippetoe and Starting Strength.  http://www.outsideonline.com/fitness/bodywork/in-stride/Lifting-Heavy-For-Endurance-Gains.html.   Went through some Starting Strength during some sweet 2012 workouts at Cornhusker CrossFit.  This short article captured a much longer research effort by JSCR – maximal strength training PLUS endurance is better than bodyweight circuits PLUS endurance.  A study in the Journal of Strength and Conditioning Research found that maximal and explosive training paired with endurance workouts lays a better foundation for running economy than a combination of bodyweight circuits and endurance training.

1079349493_79553559001_ari-origin05-arc-121-1271947645691

No, as runner there’s no risk you’ll max out the plates like Suh!

So if time is pressed – best to get some squats + miles in than a whacked out circuit or WOD (not that those are fun!)

Some strength training basics from Mark Rippetoe – there are five core barbell moves and progressive loading of weight over time. The moves: squats, presses, dead lifts, bench presses, and power cleans. The programming is start light and add weight slowly over time.  There are similar programs out there (5 x 5s, 5/3/1). Consistency over several months / years is the key. My 50 year old target in June is 215# back squat, 185 bench, 145 power clean, 265 deadlift and 135 press.

Bodyweight substitutes are available – just journey over (google) progressive calisthenics, Convict Conditioning or my personal favorite Al Kavadlo.  This isn’t an either / or proposition.  The two coexist and compliment – so within the confines of my own “globo-gym” Golds. I’ve hit the 5 barbell moves 2-3 times a week and blending in some PCC (bridge, leg raise, handstand, push up, pull up single leg squat progressions).

http://www.outsideonline.com/fitness/bodywork/the-fit-list/How-to-Make-Better-Fitness-Goals.html

Recap

2009 looked liked this

runpyramid

2015 will look like this

strengthpyramid

Summary

If you’re an aerobic athlete (runner, swimmer, cyclist, triathlete) who’s reached a plateau, has found more miles does not translate into success and wonders if strength training might help – please read. I’m not offering a quick fix, food gimmick, shake, or simple  trick.  Over the last year I’ve ventured into a different way of getting to a goal – it may not be for everyone.  But I have found an incredible payoff from it and embrace it.

It’s a few simple things

  • Incorporate the right kind of strength training (read more in this blog) 2-4 times a week
  • Cut back your miles for miles sake
  • For your existing mileage look toward performance, speed and stamina
  • Chart your progress over 12 months and see what happens!

Detail

Proof.  Data.  Trends.  Statistics and data gathering can mislead and interpretation of results requires wisdom as well as raw analytic power.  That clarification and limitation declared, I do think there’s enough evidence that a combination of Strength Training + Aerobic Training is far more powerful than Aerobic Training alone.  Modify that aerobic training to focus on stamina, speed, flexibility and burst, and alongside the strength training, your results will be strong.  Hone that further with improved nutrition and those strong results become powerful.

Two years ago, during one of my worst marathon experiences (4:52 at Twin Cities), I thought about punting it.  Pack it up.  Give it up. It was miserable weather day, but I had endured worse.  It seemed though a goal of getting to Boston (or 1 hour and 22 minutes faster) was an impossible hope. Rather than give up I decided to push it harder.  So in 2009 I ramped up the training.  I knocked off a Pikes Peak Double and some “ok” marathon times (4:30 range).  The price of that ramp up was high: a strained, torn sartorius tendon.  By October of 2009 I was hobbling at the start of the Des Moines Marathon.  Sure, lots of miles in the bank, toward 1,500 running for 2009.  But hobbling still.

That began my entry into cross training – had done that in triathlon terms for several years.  But serious cross training, or more properly strength training, nope, nada, avoided it.

P90x was Stage 1.  It was perfect for torturing my aerobically fed and strength dead body into shape.  All the Tony Horton’isms, pull ups, sneaky lunges, gut cracking ab routines, yoga twisting/humbling sessions and push ups a guy could hope for.  I saw some nice results.

A chance encounter with a surly but dedicated athletic trainer, Mike Livergood, at Bellevue University in January of 2010 led to Stage 2 – CrossFit and CrossFit Endurance.  Similar in many regards, the difference between the Beachbody DVD fed programming and organic CrossFit approach was significant. CrossFit is a better fit for my performance goals.  Step by step, coaching from a great box and set of trainers at the Lincoln CrossFit box (Cole, Jeremy, Kelsey Phil and Tanya) and staying with it on my own have led to the best fitness base in my adult life.

Stage 3 involved extending a wonderful speed group of like minded, er like age, friends to a group of Freaky Fast Runners I had no business trying to chase.  From June until present, this group has been an evolving network of fast people who have fun.  Not quite the same every time, but always putting the hammer down for speed, hills or a Saturday run.  Love you all!

So what does this mean?  Big deal?

I’ve been blessed to achieve 15 year PR’s in 5 mile, 15k and marathon races.  This has been my best year of racing since 1996-98.  There’s been some learning curve and minor injuries: a hamstring pull in late May from performing too many deadlifts a day before a 5 mile race and calf pull in July as my body adapted to move towards a “pose” esque running style, lots of hills, etc. From beginning to end – I’ve been pleasantly surprised or more apropos, shocked!

While a 3 hour 30 minute marathon for Boston or a Full Ironman triathlon are not a sure thing, I can at least place those in the realm of possibility.  I’ve been able to shave 24 minutes off my aerobicly training injected marathons of 2009, and now have only 37 minutes to go.  The table below lists the results for marathons.

I’ve also cut 15lbs, from 176 to 161, increased muscle strength and burst across a variety of tests.  My “vitamin I” (ibuprofen) fix has been cut dramatically (not pounding the body and actually strengthening muscles, ligaments and connective tissue).  I am to do things I didn’t image possible – a kipping pull up, jumping up with confidence to a 8′ pull up bar height, over 250lbs for deadlift, 40 unbroken knees to elbows. This still a ton of other goals to still drive me; for example, why not try to attain the Navy Seal standard for 40-50 age males?

More distinctions:

  • In 2010 I will run 66% the amount of running miles compared to 2009  (1,000 to 1,500) with the same biking and swim miles.  Total aerobic miles will nudge 1,550 to 1,600 versus 2,000 in 2010.  New aerobic miles have been introduced through rowing.
  • In 2010 that 66% running miles will have been done at much more efficient and faster pace.
  • In 2010 my anaerobic training (CrossFit) will reach 140 Workouts Of the Day (WODs), not including the aerobic oriented WOD’s.  Overall training hours will be the same as 2009.
Marathon State Date Place Overall Place % Pace Time PR +/-
Route 66 Marathon – Tulsa
Marathon
OK 11/21/2010 422/1648 25.61% 9:27 4:07:55 P.R.
Lincoln National Guard Marathon & Half-marathon 2010 – Run -Marathon NE 5/2/2010 667/1154 57.80% 9:51 4:18:29 +10:34
Brookings Marathon – RUN – Marathon SD 5/15/2010 119/203 58.62% 10:02 4:22:57 +15:02
Lincoln Marathon – Run :: 26.2Mi NE 5/4/2003 523/785 66.62% 10:02 4:23:14 +15:19
Siouxland Marathon And Half Marathon – Marathon SD 10/20/2007 107/166 64.46% 10:07 4:25:11 +17:16
Scheels And Adidas Fargo Marathon, Half-Marathon & 5K – Marathon ND 5/19/2007 819/1191 74.81% 10:18 4:30:02 +22:07
IMT Des Moines Marathon 2009 – Run*Marathon IA 10/18/2009 922/1374 67.10% 10:21 4:31:27 +23:32
Lincoln National Guard Marathon & Half Marathon 2009 – Run -Marathon NE 5/3/2009 768/1142 67.25% 10:26 4:33:23 +25:28
Go! St. Louis Marathon & Half Marathon 2008 – Run-Marathon MO 4/6/2008 1106/1617 68.40% 10:36 4:38:00 +30:05
Lincoln Marathon 2006 – RUN – MARATHON NE 5/7/2006 775/959 80.81% 10:44 4:41:28 +33:33
11Th Annual Gobbler Grind Marathon,Half-Marathon, 5K & Marathon Relay – 26.2Mi Run KS 11/18/2007 175/244 71.72% 10:54 4:45:46 +37:51
Oklahoma Marathon 2003 OK 11/22/2003 205/308 66.56% 10:57 4:47:15 +39:20
Medtronic Twin Cities Marathon & Medtronic Tc 10 Mile 2008 – Run-Marathon MN 10/5/2008 6172/7967 77.47% 11:04 4:50:09 +42:14
Pensacola Marathon And Half Marathon – Marathon FL 2/17/2008 175/263 66.54% 11:09 4:52:24 +44:29
Community First Fox Cities Marathon WI 9/24/2006 510/706 70.96% 11:13 4:54:10 +46:15
Pikes Peak Marathon 2007 CO 8/19/2007 551/773 71.28% 18:28 8:04:03 +3:56:08
Pikes Peak Ascent 2009 – Marathon CO 8/15/2009 668/711 78.48% 21:31 9:23:49 +5:15:54
Lincoln National Guard Marathon – 1995 NE 5/1/1995 NA NA 9:38 4:12:22 +4:27
Lincoln National Guard Marathon – 1994 NE 5/1/1994 NA NA 9:03 3:57:11 -10:44
Lincoln National Guard Marathon – 1996 NE 5/1/1996 NA NA 8:59 3:55:36 -12:19

5 Weekly stats + a Sunday – Day 148 to 184.

Week ending 6/27 7/4 7/11 7/18 7/25
Running 12 21 21 12 21
Walking / Hiking 0 0 0 6.95
Cycling/spinning 0 7.5 2.25 2.25 21
Swimming .17 .2 .2 .45
Rowing 1.0 .25 .5 0
CrossFit WOD’s 2 1 3 2 2
Total miles, Time. Workouts (WODs), Highlights 13 miles
3:02
10WODs
1,000’s and Obs. Hill
28 miles
4:19
6 WODs
MS Run
25 miles
5:09
12 WODs
5k Timed Run @ NE – 23.41 & CF Fran
23 miles
5:24
13 WODs
Hiking @ Camp Cornhusker
42 miles
6:25
13 WOD’s
Repeat 400’s on Monday – 92-1:42 & balance of bike/run

Drats – another multi-week catch up.  Am just including highlights below and will get back into the full swing of things from August on.  Also am changing up weeks to a Monday to Sunday format – this fits with the Daily Miles tracking.

I used to be far more obssessed about weekly mileage totals – especially for running.  I’ve modified and mellowed a bit.  I try to attain three simple goals now.

  • Monthly total mileage at 140 (swim, bike, run)
    • 3 hard running workouts each week (generally aligned with CrossFit Endurance and broken into speed, hills/threshold and longer medium pace), recovery run and 1 to 2 bike or swim sessions each week.
  • 3 CrossFit/Metcon (metabolic conditioning)/ P90x workouts a week
  • 5 to 6 hours of exercise each week done at a high intensity of anaerobic and aerobic burst (so heart rate above 145).

Highlights over last five weeks.

  1. Mixing in each week a speed workout (Monday nights) and hill/threshold run.  The group is growing by leaps, bounds and sometimes limps!
  2. Give and you’re given back to.  Had hit a lull after June racing, time each week was going down and speed seemed to evaporate.  Then Michelle encouraged running with Ashley Kumlien’s MS Run Across America.  That and inspiration from Prefontaine snapped me out of a slump (July 1).  Also led to meeting new running peeps who keep on adding on!
  3. My CrossFit Fran, Murph and Angie’s are improving, both in time, form and closeness to the “rq’d”.
  4. Hit a nice 5k time trail with Rachael in mid July – was very encouraging.
  5. Can hiking through hills/woods in the heat of day qualify as workout?  Absolutely and did it with my son Joshua at Webelos Camp.
  6. Sometimes an old bike can still do you good!  Love the new Trek Alpha 1.2.  But for biking and running with a dog alongside, the old hybrid and simple pedals works perfectly
  7. Exercise time is going up!  And will need that for the Pike’s Peak Ascent on August 21st!
Weekly stats – total miles 35+,  total time – 7 hours
* Running – 22.1 miles
* Walking – 0 miles
* Bike/spinning – 10.48 miles
* Swimming – 1.02 miles
* Rowing – 2.33 miles
* Crossfit – WOD (workout of the day) – 5.
A little bit of everything this week added up to a shade over 35 miles and 7 hours of training time.  As I’ve incorporated 1) varied triathlon training and 2) CrossFit — time and effort has replaced sheer miles.  Gone is the ubiquitous 40 miles a week running goal.  In its place is 7 total hours across all workout types.  If I voted American Idol style for the strongest workout type – the winner is the Crossfit WOD this week.  Got 5 of those in.
The pay off is in making the day’s schedule flexible – for example on Saturday was planning on another 16-17 mile moderate paced run (no more LSD’s- long slow distance – for me)!  Opportunity arose to split that into a run then bike thanks to workout friend Tony.  So the morning turned into 7 miles of a good paced run (8:55 pace) and 10.5 mile bike with Tony and Chinda.  A little over 2 hours for total.  An additional benefit is feeling fresh all day to help coach and cheer on the kids in their soccer games.   A downside of the long run day is the slow motion feeling, desire for an extra nap and DOMS (delayed onset muscle soreness).  I have not really felt that in 2010.   So something must be working, right?

Sunday, Day 71 –  4.1 mile recovery run with dogs (10 minute + pace) then Crossfit WOD #1 of the week – Crossfit WOD Dumbbell Clean and Jerk / Pull Up reverse rotation for time: 18:28. 30lbs (60 total).  The reverse rotation means 10 reps with one exercise and 1 for the other than down/up the chain — see below:

10 Dumbbell Clean & Jerks 1 pull-up 9 Dumbbell Clean & Jerks 2 pull-ups 8 Dumbbell Clean & Jerks 3 pull-ups 7 Dumbbell Clean & Jerks 4 pull-ups 6 Dumbbell Clean & Jerks 5 pull-ups 5 Dumbbell Clean & Jerks 6 pull-ups 4 Dumbbell Clean & Jerks 7 pull-ups 3 Dumbbell Clean & Jerks 8 pull-ups 2 Dumbbell Clean & Jerks 9 pull-ups 1 Dumbbell Clean & Jerks 10 pull-ups

Monday, Day 72 – Crossfit Endurance WOD.  Jump Rope 6 mins (201 total), mixing in variables of standard, single foot, running. 3 wall walks, 2 bridges (30 sec) 5 Rounds, Not For Time. Body Weight Bench Press Max Reps (145lbs ok 25lbs below but getting better) 7, 6, 6, 5, 4 – 28 total.  Inverted Row Max Reps, 10 each rd – 50 total.

Memorial Stadium

Lincoln Marathon Finish

An added bonus – today I received confirmation that the Lincoln Marathon on May 2nd will indeed finish in one of the most revered places in all of college football – Memorial Stadium, home of the Huskers!

Tuesday, Day 73 –  Two’fer Tuesday workout day!

  • Crossfit Lincoln orientation number 3 with Tyler.  Warm up with rowing and stretching.  Push press, shoulder press and push jerk. Situps, rowing and pushups for warm. Then 4 rounds in 7 min of 7 push press- 45lb, 7 box jump and 7 pull up – band and kipping.
  • Found the “Big Dog’s of Lincoln Track Group” today.  Jeremy (CF trainer at CF Lincoln) tipped me off to the group that meets at 11:45am every Tuesday.  Unable to make our Tuesday night workout due to what turned out to be a fantastic family night at the Harlem Globetrotters, I gladly jumped in.  Now I need to clarify I did my workout while they were doing theirs.  This week I’ll try the “big dog” work and our Tuesday night track group.  My workout – 8 Repeat 600’s w 200 recovery (3 min AV rec) 2.21, 2.33, 2.29, 2.28, 2.27, 2.35, 2.44, 2.47). 20 push ups, 20 leg kicks, 10 scissor mixed in. Elite group there. 1200 warm and 400 cool.

Wednesday, Day 74–  The pool and sore muscles beckon me!  Crossfit endurance workout 5 x. Chose swimming. 200’s. 4.13, 4.10. 4.09, 4.08, 4.06 splits

Thursday, Day 75–  Two’fer Thursday workout!

  • First, the final Crossfit Lincoln Orientation.  Almost 3k total of rowing (including warm up).  Jeremy led the final orientation!  Focus was on rowing, kipping pull ups, wall balls, squats, burpees. Then a 10 minute ARMAP (as many reps as possible) for 250 m rowing, 15 wall balls (10lb), 10 pull ups (needed a band). Got 3 rounds plus rowing & 2 extra wall ball.  Cranked this out with National Guard& UNL student Katie who smoked me on the pull ups (well the whole thing)!
  • Second, 6 miles of running from the CF Lincoln WOD (5k run plus a mile) and CF Endurance website.  It was perfect running weather over lunch! 18.11 1st 2 miles 17.37 2nd 2 miles (36 total).  Ran with my dogs – starting to warm up so need to trim their miles down.  Next!  2 mile run 1 up hill, 1 down, split in quarters (4 repeats) with 14lb weighted vest.  I didn’t have a full mile hill nearby so ran the quarter up my street. 7% grade. 14lb vest. Let the dogs soak in water and cranked alone over lunch. Good 6 miles overall. 24 minutes total.

Friday, Day 76 –  Rolled with the CF Endurance workout – 500 yard swimming time trail.  Just nudged under 10 minutes in 9:58!  Great workout – done in 12 minutes total (100 yard cool down).

Saturday, Day 77 – Three’fer Saturday – Run, Bike and a little CF Endurance Strength Recovery :-).

  • Early morning began with a nice easy 1.25 to warm up, 10.20, said hello to YMCA running gang, then 6 at 8.52 pace. With my constant running buddy, dog Heidi.  She enjoyed a 1 mile sprint along the Dietrich trail, looping back about every 200 yards to make sure I was ok.
  • Then the bike.   Met Tony and Chinda on Mopac for a trail ride. Forgot what’s warm for a run gets chilly on bike.  Brrrr.  Still a nice ride even with frosty toes and fingers.  Was also great to see Laura (Tony’s wife) out on the trail running again!  She had a nasty IT band bout from late March to early April.  Just a bit under an hour for this ride.
  • After the bike scooted out to Joshua’s soccer game for the Ice, which they won 5 to 0. I get to be the assistant coach – important and fun role.  In the afternoon I debated whether to call it a day.  Somehow the goal of 5 Crossfit WOD’s was wrapped in my mind – so hit a final strength session.  3 rds of 8 bench (135), 15 ghd back extensions, 15 25lb dumbbell swings, 15 elevated ab chair.

A good week overall.  With 3 weeks to the Lincoln Marathon, I’ll begin tapering and easing up.  Next up 10k race on Saturday, another one the week following and some quality mix up in between.

Weekly stats
* Running – 30 miles
* Bike/spinning – 0 miles
* Swimming – .36 mile
* Rowing – .6 kilometers
* Crossfit – WOD (workout of the day) – 3 and 1/2 total
Some nice, high intensity running this week, some on the road workouts and my first visit to the Crossfit Lincoln affiliate!  8 milers on Sunday and Thursday were at a good clip – 9:30-9:40 pace.  A nice set of repeat 400’s on the track Tuesday with a healthy does of metabolic conditioning in between each repeat completed the running highlights.  Got a little swimming and rowing in as well.  Also been reading and researching about nutrition.  I’ll post more as a learn and find meaningful content.

Sunday, Day 57 –  8 mile run with the dogs!  Squeezed this run in between church and a later lunch.  Fun to roll out with some definite time pressure.  Right at 9:50 clip.

Monday, Day 58 – Crisp morning during Spring Break. 3.25 run mile while Rachael was riding her bike.  Then a little Tabata inspired swim session of 8 x 25 yard no breath repeats and 25 yard recovery lap.  2 minutes per lap total and no breath laps were in 19 to 22 second range.

Tuesday, Day 59 –  Coach Dave K – meet Lincoln Crossfit!  And what a great orientation workout.  Learned a ton (didn’t quite lift that amount ;-)!  May have to wait a few days for part two.   This first one focused on validating deadlift, sumo lift, medicine ball clean form.  Then a great workout.  1k rowing warm up, push ups, GHD situps and back, air squats. Then form instruction by Phil and a Tabata session – 6 rounds (20 sec on 10 sec off) of 95lb deadlifts, situps and 14lb wall ball. Score – 9 deadlifts, 10 situp, 7 wall ball (low score). Totals 61 total deadlifts, 66 situps, 54 wall ball.

To add more fun, PM session was our weekly track workout.  Anelle, Andi, Joy and Sherri! 8 x 400’s w/ 200 rest and mix of push ups, air squats, situps. 1.35, 1.39, 1.40, 1.31, 1.35, 1.37, 1.38, 1.41.  4.25 total miles.

Wednesday, Day 60 –  Crossfit WOD – following Lincoln.  Cash In- Tabata of dips (used assisted 40lbs @ Y) low score was 9, total 61. 18.22 for the main WOD. 5 rounds of bench, back squat, pull ups. Rd 1 155 bench x 3, 135 BS x 7, 12 pull, Rd 2-5 145 bench (6, 7, 6, 5), 135 BS (7,8,6, 7), Pull (11, 10, 10, 11, 12). Cash out – GHD BE’s – 60 seconds 24, 21, 24 – got them right, hammy’s were trembling.

Thursday, Day 61–  8.45 miles of running, with Heidi and Y gang at a 9.39 clip.  Slow 1.25 mile warm up (10 minute pace) then cruising speed at 9:20 for 5.9 and final 1.25 in 10.30.  Perfect morning.  Will repeat same run on Day 68 for 9 mile total

Friday, Day 62 – In Roseville MN, a traveling WOD over 28 minutes.  AM – 100 air squats, 2 minute wall sit. PM  – 100 pushups, 10 handstand pushups. 50 jump rope, 50 situps, 25 superman, 50 bicycles, 50, oblique extension (25/25) and 50 mason twist.

Saturday, Day 63 – 6.1 mile run from hotel in Roseville to Lake Johanna and back.  Nice day – upper 30’s.  Beautiful trail.  Kept a 9:40 pace again.  Want to keep this pace for 20 miler next Saturday and ratchet down Thursday run pace to 8:50.

Weekly stats
* Running – 21.35 miles
* Bike/spinning – 16 miles
* Swimming – 2.26 mile
* Rowing – 6.2 kilometers
* Crossfit – WOD (workout of the day)  – 4 total and my hips were a howling!

Solidly sore week of Crossfit WOD, running miles stuck at 20 but ramp up on swimming, rowing and biking!  Felt like Roger Craig of Nebraska and 49er fame, well not in legit athleticism but in terms of versatility – he was one of the first to run/catch for 1,000 yards in the NFL.  The weather and various sore parts of the body called for that same versatility.

As I am working through and adjusting to pain/recovery/strength impact of WOD.  In reading a lot of Crossfit’s founder Greg Glassman’s work, a recurring theme is this will take your body 4-8 weeks to adapt.  Many people use Crossfit as their only workout routine.  So am feeling OK, that my body says ouch!  Plus it’s in areas that are notoriously weak for runners, as shared previously, the hip flexors, glutes and quads.  I can see a positive impact though in the speed work  and hoping that  shows well in races just a few weeks ahead!

Sunday, Day 22 – 15 degrees and 30 MPH wind/ snow led to easy decision – go inside!  But no dreadmill for me.  Instead  opted for an adult life long of 2 miles – 70 laps.  Took just under an hour and 37 minutes but felt great.  Was recovered from the Crossfit WOD’s and really felt good and consistent.  Was a little giddy at the end.  And hungry.  One benefit of cross training is the ability to swap routines!

Monday, Day 23 – Had some time while Annaliese was at a birthday part.  In the south part of Lincoln and decided to stop in the Cooper Y and see how the kids were doing.  There I spied the only C2 rowing machine.  Forget the bike, couldn’t resist.  So began with 5k of rowing in 26 minutes and CF WOD in 8 minutes.  Of the WOD you say?  It was only 8 minutes but an intense one – 5 rounds mod of 4 hand stand pushups, 8 kettle  bells (substituted 35 lb dumbell for a 1 pood approximation) and 12 situps, plus 4 hspu

Tuesday, Day 24 –  7.75 of running (2 with dogs friends in the morning and 5.75 on the track) and a CF WOD over lunch – 500M rowing, 21-15-9 reps of overhead squats (65lbs) and pull ups and 500M rowing.  Then repeat miles on track 7:15, 7:26, 7:22 and 200’s.  What a day.  Cold Soak #2 at home.

Wednesday, Day 25 – Tabata this and that you can kiss my…. never mind.  Ok didn’t think it would be so tough, but it was.   There were four routines: rowing, squats (air, no weight), pull up and sit ups.  Per routine for 4 minutes you ramp up for 20 seconds and rest for 10 seconds for a total of 8 sets.  The lowest number is your score.  My low scores were rowing- 6 (calories) , air squats – 11, pull ups – jump – 8,  situps – 8 =33.  Totals for 8 sets were 56 total cal row, 76 pull up, 78 situps and 99 squats.  Was happy my squat form has improved quite a bit. Was worried what tomorrow might bring.  Cold Soak #3 to finish the day.

Thursday, Day 26.  Spinning Class with Jessica – nice to be back.  Hips and upper legs were S O R E from Tabata the day before.  Was debating whether to try the WOD or just hold to 3 WODs this week.  Decided to spin and crank the WOD as best I could.  So 16.2 biking and then the WOD of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (55 reps) of Bench, Clean and Deadlift.  My hips and lower back were sore from Monday to Wednesday WODs (gee think I said that already) so kept bench at 115 (not quite my weight, really), and 95 for clean/ deadlift.  Lowered clean for 3rd set.    Felt nice getting it done and cold soak #4 of the week would follow.

Friday, Day 27– An easy day on sore legs / hips – 3.25 mile run in the snow with my dog friends and a 500 yard swim.  Got some swim racing in with my 8-year-old daughter Annaliese – she won!  On my geek side added some pages to this blog including an HTML export from a  hybrid training log in Google Doc.  Been tweeting a whole more to (gave up Mafia Wars to have time, think it’s a good payoff)

Saturday, Day 28—  10.35 miles with Laura Ceraolo a mix of putting on cleats/ yak trax  and taking them off, then repeating 7 times.  Snow and melt left a partial glaze everywhere but not consistently enough to just keep the yak’s on.  Still nice to crank out 10!