kecofitness

Monday, October 14 - Running

2008-10-14T09:41:00.000-07:00

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 24, - Easy Run

2008-09-23T07:28:00.000-07:00

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

2008-09-23T07:24:00.000-07:00

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, 19th - Parkour Conditioning

2008-09-19T06:42:00.000-07:00

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, 18th - Tempo Run

2008-09-18T07:05:00.001-07:00

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

2008-09-18T07:05:00.000-07:00

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, 16th

2008-09-16T07:31:00.000-07:00

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.

Monday, 15th

2008-09-16T07:30:00.001-07:00

No formal workout today. I did ride my bike 3 miles each way to train stop.

Friday, 12th - Hill Sprints

2008-09-12T06:50:00.000-07:00

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

Workout:
10 x 15 second hill sprints, 1:45 rest

Cooldown:
400 meter jog/walk
10 minutes stretching

Analysis:
I started with 20 seconds sprints, but I changed to 15 seconds because I was better able to maintain explosive power and I could recover from. This was a hard workout, but it felt good.

Thursday, 11th - Parkour

2008-09-12T06:37:00.000-07:00

I worked on my handstands a lot today. I have come up with a new theory for the progression for getting to do handstands and handstand pushups. It works like this:

Handstand Progression:
First you start with a headstand supported with hands in the triangle position (hands a few inches in front of your face). Once you are comfortable with that, move your hands to be parallel with your head. Once you can hold your balance like that, put one pillow under your head. This makes it harder to use your head to maintain balance, and allow puts your body higher so it is a little harder to balance. One you are comfortable with one pillow, progress by adding more pillows until you are up to fully extended arms. Once your are that point, you should be ready to do a full on handstand.

Handstand Pushup Progression:
Take the pillow you used for learning the handstand and subtract one. Do a handstand over the pillows, and lower your head a few inches until your head rests on the top pillow, then push back into a full handstand. Repeat this until you are comfortable with it. Then take away one pillow and repeat the process until you have built up to using no pillows. Then you will be doing a full handstand pushup!

Status
So tonight I progressed to using two pillows under my head. My biggest weekness is regaining balance once I start falling towards my back. I am getting better at it, but I think this progression will help me a lot.

Wednesday, 10th - Tempo Run

2008-09-10T07:33:00.000-07:00

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

Workout:
Goal: 20 minutes @ 7:50 pace
Actual: 20 minutes @ 7:47 pace (2.58 miles: 7:51, 7:46,7:33)

Cooldown:
walk/jog 200 meters
10 minutes stretching

Analysis:
This felt good. Comfortably hard. I love the virtual rabbit on my forerunner. Next time I will bump up the time to 22 minutes.

Tuesday, 9 - Parkour training

2008-09-10T07:29:00.000-07:00

Warmup:
3 x 3 pullups, 5 pushups

Workout:
3 x 4 weighted pullups (26 lbs), 3 minute rest
3 x 6 dips, 3 minute rest
3 x 3 pike handstand pushups, 3 minute rests

Cooldown:
2 minutes of stretching

Analysis:
I am still struggling to get the reps in for the pullups and dips. I think I will repeat the same reps one more time before bumping them up.

Monday, 8 - Intervals

2008-09-08T12:39:00.000-07:00

Warmup:

Slow jog around block. 15 squats. 20 butt kicks

Workout:

Intervals:

Goal: 4 x 2:15 @ 6:20, 2:45 walking rest

Actual Avg. Paces: (6:27, 6:24, 6:06, 6:23)

Cooldown:

slow walk;

10 minutes of stretching

Analysis: My pacing is terribly. The frontrunner real time pace lags a bit. I always end up starting off at sub 6:00 pace and then slow down. On the third round I even went under 5:00 pace for a little bit. If I want to be able to maintain an average of 6:20 for a sub 20 5k, I really need to even out my pacing.

Other: ride bike 3 miles each way to train station

TEst

2008-09-08T09:06:00.000-07:00

This is a test