Posts Tagged ‘push up’

Weekly stats – total miles 30.5,  total time –  6 hours 21 minutes
* Running –  30  miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing – .5 miles
* Crossfit – WOD (workout of the day) – 4
I shared about the Lincoln Marathon: some nice improvement in time, faster recovery and some things to work on (namely not quite so aggressive tactics).  I’ll have a chance to put that into action 13 days after the Lincoln Marathon with one in Brookings’ South Dakota.  The 13 days in between will be a challenge for recovery – my focus on the typically “blah post marathon blues week”, was to rebuild strength.  Then on the week following,  ramp up some running miles and a little swimming.
Sunday, Day 99 (5/2) – Lincoln Marathon – 26.2 miles, 4.18.  Fastest marathon since 1996 – 23 minutes off PR and 48 minutes from Boston.  Awesome front half and then inability to hold that in the second half.  Still pleased with it overall.

Monday, Day 100 (5/3) – rest.  Walking around pretty well today and took Heidi on a short barefoot walk.  Eased on over the the Y for the Crossfit Endurance Recovery workout of bench, 3 rounds at 75% normal rec load of 115 bench, 20 lb db swings, 15 back extension and 15 knees to chest.

Tuesday, Day 101 (5/4) – Rest

Wednesday,  Day 102 (5/5) – CrossFit Total (CFT) – Max for Back Squat (200lbs – nice to have spare 2.5 lbs around), Shoulder Press (105, failed on 115) and Dead Lift (255lbs). Total 560.  Improvement of 45lbs from 2/23/10. Thought back squat and dead lift would be weakness after marathon, shoulder press was the weakest post marathon  (same as 2/23)

Thursday, Day 103 (5/6) –  Two’fer Day!

  • Crossfit Death by pull up :-). Warm up – cash in 400 meter row, 10 box jumps, 10 inch worm push ups, 10 Samson stretch, 10 knees to elbow. Cash In 20 Handstand Pushups in 76 seconds. Then 8 rounds of pull up on minute, adding one each minute. Made it to 8 rounds plus 7 – strict pull ups on first 6, light band on rds 7-8-9 partial. 43 total pulls ups in 8.58.
  • Crossfit Endurance Maximum mileage in 20 minutes plus a little more.  Go 2.36 miles done in 20 minutes then added a bit more for 5k total at Holmes Lake.  feeling a little bit of Sunday’s marathon. 8.21, 8.42, 8.45, + 58. Nice day!

Friday, Day 104 (5/7) –  Two’fer Day

  • CrossFit Lincoln WOD.  10 push ups, 10 box jumps, 10 shrugs, 10 over shoulders, 25 situps. Then AMRAP in 20 minutes of 12 – 65lb power snatch and 10 push ups. Made it 8 rounds – 96 snatch and 80 push ups. Whew. Beat.  This was an intense workout.  Will not push my CrossFit as hard until after the Brookings’ Marathon – it was a charge to do the workout as required (Rx’d in the lingo for CrossFit).  So went full 20 minutes and at proscribed weight.
  • Easy 1 mile run with Heidi and Cash – her first since surgery to remove a mast cell cancer tumor.  She’s doing great and we’re hopeful for a long life of running, fetching balls and playing with her kids.

Saturday, Day 105 (5/8) – Rest.

Weekly stats
* Running – 24 miles
* Bike/spinning – 8 miles
* Swimming – .43 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Another week of 24 running miles, some bike and swim to pitch in to the “total” as well.  Years ago I would be a bit “freaked” about 24 miles of running close to a marathon, as being too light!  The cross training and freshness in my legs, hips, glutes, everywhere tells me that I’m on the right track.  Of course if I pass out in the Lincoln Marathon on May 2, I’ll admit my error!  I’m also having fun working in jump rope with the kids – they totally own me.  I’ve Google and found as many fun jump rope routines as possible.

Though the Crossfit WOD’s were only 3 this week, two of those were tough.  The nasty one in particular was a 1

Sunday, Day 43 – Recovery run (3) with a CrossFit Endurance twist – up tempo.  2 miles at 9 minute clip, then a mix of 40 jump rope, 25 push ups chest to deck, 75 knees up/ bicycle, 40 jump rope, 25 crunchy frog, 25 push ctd, 20 jump (w/ Rachael)

Monday, Day 44 – This WOD had me saying – ouch, why me!  After the Rx’d warmup I jumped into front squats and a mix of dips and pull ups – 135 of each!  The load was 65lb for the front squat and I used some  jump pulls. 15 pull and dip, 15 fs; 30 pull and dip, 30 fs; 45 pull and dip, 45 fs; 30 pull and dip, 30 fs; 15 pull and dip, 15 fs. 38 minutes later and Ouch!  I do think my squat form is slowly improving and used the curl the front toes to force lift from heels.

Tuesday, Day 45 –  No track but still some sprints.  Another CrossFit Endurance inspired run – pickups were 200, 400, 600, 200, 400, 600, 600 – 7:55 to 8:30 pace. Some hills. Easy jog recovery between. Hamstrings, glutes, groin and shoulders were still a bit sore from yesterday’s WOD. Glad I went – started out just plain sore but felt great at the end

Wednesday, Day 46 –  10k run + WOD!  Ran a favorite loop with the dogs – Heidi and Cash at a nice clip – under 60.  The WOD at the YMCA was 10 rounds of 15 deadlifts (95lb load) and 15 push ups (deck). 10k run & 100 jump rope w/ Rachael and Annaliese for warmup. #p90X AB riper fifer scissor, mason twist, frog and ab wheel to cool down

Thursday, Day 47 – REST Day

CrossFit Endurance

CrossFit Endurance

Friday, Day 48 – 750 yard swim based on the Crossfit Endurance workout of 2 minute on, 1 minute rest x 6.  A great resource for runners, swimmers, cyclists — including a picture link here!

Saturday, Day 49 –  Ran 12 miles at up tempo – 9:34 pace.  Solo this week since I slept in and missed the YMCA gang.  Well not quite solo – had Heidi the faithful pace dog and coach barking at my heels.  Windy day made the 38 degrees feel chillier.   To add to good measure got my old Crossroads, 40lb hybrid bike and pedaled 8 miles later in the day (loops around Mahoney Park).

Weekly stats
* Running – 36.9 miles
* Bike/spinning – 13.5 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Good week of running, nice week for WOD and a little spinning. My body needed some extra rest this fifth week of Crossfit and the long run today (Saturday) was all the better for it. At a little over 19 miles today I do feel much stronger with less DOMS (delayed onset muscle soreness). So I think the 18 weeks of cross training is paying off!

Sunday, Day 29 – A bit of a run (3.1 mi) with dogs in the chill (20’s, wind, light snow the usual this winter) and CF WOD Angie. Took the bold step of my first DROID video recording and posting to Youtube. In looking at the video I noticed some misses on my push up form (not quite chest to ground) and air squats (coming off toes instead of heals and not going low enough). It wasn’t a vanity trip – can be good to actually see it after the fact. Oh, Angie involves 100 pull ups, 100 push ups, 100 squats and 100 situps.

Monday, Day 30 – R E S T D A Y. The whole day, not even a swim or gentle spin. And needed it – had been over 30 days since last true rest day

Tuesday, Day 31 – CF WOD – max weight on deadlift, shoulder press and back squats at Bellevue University and Yasso 800’s at night. Woot! Made up for the rest day. Weights are detailed on exercise log – and now think I have permissions worked out so you can see a pdf without logging into google docs. Summary – DL max BS- 185, SP – 105, DL – 225. CF tot 515. Don’t think I’ve talked about the CF warm up – that in itself is challenging 15 squat (air), thrusters (air), pull ups (15), push ups(30), situp (30), back ext (15) Back Squat, Press.

Track workout with Laura – Yasso 800’s.

Yasso 800

2001 highlight photo for Yasso

For more on Yasso read this article! Yasso 800’s
It involves 10 x 800’s with condensed recovery. Last night at Bob Devaney’s lush 200 meter indoor track (sniff, sniff). The average time is a good indicator of potential marathon time (in our case a 3:50 average would trend to a 3 hour 50 minute marathon). 10 x 800’s, 1/2 wu, 1/2 cd w/ Laura 3.51, 3.55, 3.45, 3.54, 3.49, 3.55, 3.54, 3.50, 3.50. 3.35. Approximately 3.50 average, last one was 15 seconds faster. Same workout (solo) in January resulted in a 3:59 average. We’ll do this again in early April for a 3:40 average.

Wednesday, Day 32 – CF WOD Three Play of Thrusters, Kettle Bell and 200M sprint.  All you can do in 20 minutes.  After the full CF Warm Up (short cut yesterday’s and got grief by Mike Livergood, bless his heart) jumped into with abandon.  I’m still not sporting the best squat form. Went full load for Thrusters – 95lbs and 1/2 pood lighter on kettle bell overhead.  Got 4 clean rounds in plus 5 thrusters.  But as fate would have it, Mike appeared on my final 5 (like a shark smelling blood).  The form breakdown, not getting buns to the medicine ball would have resulted in 2 clean ones.  Great workout though.

Thursday, Day 33. Spinning Class with Jessica at the Y and running a couple of hours after – biathlon day! Got 7 miles in at an ok clip with the dogs.

Dog Running

Heidi, Cash and me

Felt a little “tweak” in my back bending over to dump some trash (maybe I should just stop that all together, the trash taking out thing).  Better job on spinning today and pushed the 7 mile run with dogs.   My daughter Rachael snapped a nice shot of the dogs – Heidi, yellow lab in front and Cash, golden retriever in back.  True running buddies that never complain about weather but do like to chase squirrels, rabbits and all sorts of dog things on the way.

Friday, Day 34– R E S T D A Y # 2. Back was a little tender from yesterday so held off from WOD. Was thinking about a nice relaxing swim but opted for a full rest day.

Saturday, Day 35 – Long Run Day and a nice 19.4 miles. Felt like I could go quite a few more. Nice morning, a bit chilly in shorts (regretted not taking full gear), but hands and head were toasty. Went from home to NE YMCA to Dietrich Bike trail (partial ice) to 33rd to MoPac to new trail by Antelope Creek over to Billy Wolf back to Y on 70th and a bit up Adams (for Laura’s 18). Good steady upper 9 minute / lower 10 minute pace for the most part. As shared above felt stronger afterward less groin – hip pain, and hopefully less DOMS tomorrow!