Tuesday, October 14, 2008

Monday, October 14 - Running

I have not be logging my workouts for a while. I have been doing some workouts, but I have not done much running because I have had some knee problems.

Warmup:
Run down stairs to car, run back out of parking garage, short jog to grass and some light stretching.

Workout:
Ran 24 minutes (2.54 miles)

Cooldown:
Light Stretching, walk to car

Drove Home.

Did week two of http://hundredpushups.com/week2.html
Pushups: 14, 14, 10, 10, 15 with 1:00 rest in between (63 total pushups)

Analysis:
I took it easy on the run. My knee didn't bother my too much, but was definitely still a little achy. The Pushups were hard, but I kept good form.

Tuesday, September 23, 2008

Tuesday 24, - Easy Run

Warmup:
15 squats
20 butt kicks
20 high knees
50 meters bounding skips

Workout:
24 minutes @ 9:00 mm

Cooldown:
Walk 1/4 mile
10 minutes stretching

Analysis:
My calf has still been hurting and I decided that maybe I am being too aggressive in my training. I was hoping that having ridden my bike during the summer would have been a good enough starting point, but now I am thinking I need to take more time to habituate my body to running. So my new plan is to run steady for 24 minutes 3 times a week, and then run hill repeats once a week. I will do this for a month and then start back into interval training.

Monday, 23rd - Parkour Conditioning

Warmup:
3 x 5 pushups, 3 pullups

Workout:
Speed conditioning.
3 x 10 seconds shoulder level pullups, 20 second rest, 10 seconds of a dips, 3 minute rest
shoulder level pullups (5,4.5,4.5) dips (4,4,4.5)


3 x 3 pike pushups.

Cooldown:
Couple of minutes of stretching.

Friday, September 19, 2008

Friday, 19th - Parkour Conditioning

Warmup:
3 x 5 pushups, 3 pullups

Workout:
3 x 15 pushups, 8 pullups, 3:00 rest
3-4 minutes of working on handstands
50 crunches

Cooldown:
A little light stretching

Analysis:
It has been a while since I have done just a plain pushup and pullup workout. My form was kind of weak on the last reps. I didn't work on the handstands very long because my triceps were too tired.

Thursday, September 18, 2008

Thursday, 18th - Tempo Run

Warmup:
Slow jog around block.
15 squats.
20 butt kicks.
20 high knees

Workout:
Goal: 22 minutes @ 7:50 pace
Actual: 22 minutes @ 7:49 pace (2.82 miles: 7:51, 7:50,7:47)

Cooldown:
walk/jog 300 meters
10 minutes stretching

Analysis:
Ouchy.  My legs were not fully recovered from Tuesday's double workout.  My right calf still was a little tight when I started and then totally cramped up a few minutes in.  I stopped and stretched it out and then continued the run.  I went far enough that I ended up running up a hill around the half way point and fell behind the pace and had to go faster to make it up.  With about 4 minutes left in the run both my calf and my hip got cramps, I pushed through and finished, but it hurt!  Fortunately it was only cramping pain and no joint or ligament pain.

Wednesday, 17th - Parkour Conditioning

Warmup:
3 x 3 pullups, 5 pushups

Workout:
3 x 5 weighted pullups (26 lbs), 6 dips, 3 minute rest
10 minutes of working on frogstands

Cooldown:
2 minutes of stretching

Analysis:
I upped the pullups this time and also did the dips right after the pullups.  I did this to save time and because when I get to doing muscles ups that two will be together.  I struggled on the last few reps of both the pullups and the dips.  On the frog stands sometimes I get the balance just right and I can hold til my arms give out and then other times I am fighting for my balance the whole time.


Other:
Rode bike 3 miles each way to the train stop

Tuesday, September 16, 2008

Tuesday, 16th

Warmup:
Slow jog around block.
15 squats.
20 high knees.
20 butt kicks.
50 meters bounding skips.

Workout:
Intervals:
Goal: 4 x 2:30 @ 6:20 pace, 2:30 walking rest
Actual Avg. Paces: (6:21, 6:20, 6:21, 6:20)

Cooldown:
slow walk;
10 minutes of stretching

Analysis:
I tried to work on my pacing. I tried to hold back at the start, since I always start out too fast. This seemed to work pretty well. My actually paces for the fast parts were faster than last week when I was doing shorter fast sections. I definitely think evening out the pace helps me maintain a higher speed. I did get a cramp in my right calf on the last rep. Also, I am half way! My fast parts are as long as my rest intervals, so 10 minutes of my 20 minute workout is being done at race pace.

Accidently workout number 2:
I had to go to a car mechanic to pick up my van and I rode the bus and I ended up doing a hard 1/3 mile run to catch the bus and then got off the bus at the wrong stop and had run/walk 2 miles to the mechanic.  This hurt because my legs were already thrashed from my morning workout.
 

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