Run / random other stuff

It snowed like 7″ today, so it took several laps around the soccer field before I had a decent path worn-in. By then it was dark!

after warmup:

Run 5km @ 80-85 %

203.2 / 152
151.7 / 155
147.4 / 160 = 5:42.3
141.6 / 169
136.2 / 173
135.0 / 173 = 4:52.8
133.7 / 173
134.9 / 173
131.0 / 176 = 4:39.6
131.7 / 178
129.8 / 180
130.4 / 180 = 4:31.9
130.1 / 181
131.1 / 181
132.4 / 180 = 4:33.6

== 24:20.2

10 KTE’s
10 strict pullups
60 situps
10 dips
20 GHD situps
15 back extensions

Back home. Past 4 days were off due to minor head-cold and travel. I got a little sick at the end of camp (doing a time-trial, and then staying up late == bad idea @ end of tough camp), then had a pretty good day of travel on Sunday. Mon/Tues I tried to stay on the sofa or in bed as much as possbile (which is difficult when you have a job, but my circumstances definitely make it possible, to some extent). Looks like we’ll be skiing tomorrow with the kiddies.

SkiErg / Barefoot Run

SATURDAY: “SkiErg World Championships”

1,000 m = 3:27.6

SUNDAY: Barefoot Run

It was unseasonably warm here today. I ran this afternoon in shorts and a t-shirt.

(5km @ 25:30)
(4 miles @ 33:30)
5+ miles = 43:17

HR avg = 139

Running Time-Trial: 3 km

I did the 3,000m fitness test with the kids today on the track. What a gorgeous morning! Warm and sunny = shorts weather!

I was hoping to go a bit faster, but all in all I’m just thankful that my ankles held up alright. I felt a lot better than Friday when I did some prep-work, but I think I’m more fit than I showed today. I think if I had waited ’til tomorrow or Wednesday, I could’ve been around the 10:00 mark (which was my goal for today).

WARM-UP = ~2 miles, barefoot
Cool-down = ~.75 miles, barefoot

400m split / HR average for the lap

1:22.1 / 177
1:23.5 / 187
1:22.3 / 189
1:21.9 / 191
1:21.3 / 193
1:21.9 / 194
1:21.7 / 195
38.9  / 196

= 10:13.6

my HR’s have been running pretty high lately. I’m not sure why. Perhaps it was staying up until 3:00am on Friday, or perhaps it is something else. Not sure, don’t really care too much anyways. C’est la vie.

Run / Pullups / Bench Press

Jogging and running followed by:

~5km @ 85-95% = 22:45 (very hilly course, distance is probably over 5km)

then:

bench press:
15 x 55
8 x 65
10 x 95
10-10-10 @ 115

pullups:
10-10-15-16

5 x 1km, barefoot run

I returned from training camp earlier this PM. My muslces/tendons/ligaments are still very sore from Cindy on Friday, so there was no chance to lift any weights today. The sun was shining earlier this afternoon, and my cable was shut off while I was in Lake Placid, so I decided to go for a run outside.

5 x 1,000m repeats, faster than current race pace (2:00 recovery):

1. 3:40.6
2. 3:33.4
3. 3:29.2
4. 3:24.7
5. 3:27.1   (=17:35.0 / 5km)

“Fran” was on the menu today at CrossFit.com, which I hope to do mid-week.

Boston, have a nice golf season.

GO YANKEES!

5km run / more running / Pull-ups

This AM before breakfast:

5km, barefoot = 18:54.5

midday:

easy/moderate jogging ~5miles

PM:

pullups, 5-5-15-15-18

Running / Pole-Walking

Over the course of the past month or so, my ankles seem to have been improving. This past weekend, however, they were bothering me to an extent that made me worried. I was coaching at a running race on Saturday, and I was therefore running around a fair amount (duh). The problem was that I was running in shoes, I think. After some residual pain for a few days, I decided to get out and do something about it.

I had about 35 minutes free this AM, right before training, so I went out and ran (barefoot) 5km in about 26:00.  The final mile was around 7:10. After the first 5-10 minutes of warmup, my ankles felt better and better!

After running, it was out the door to go to training: pole-walking at Sugarbush. The leaves are looking pretty nice right now, and I was psyched because my ankles felt better after the running. I didn’t do the intervals with the kiddies, but I still logged another 1:25 of exercise.

5km barefoot run = 26:00.

Tomorrow: dips/deadlift.

Barefoot run / Heavy Pullups / Pushups

My ankle was feeling better today, and I had free time after lunch to go run. All in all, I ran 10 km in 50:00. After about 3km of warmup, I ran 5km relatively hard:

4:24.7
4:04.8
3:56.4
3:52.8
3:39.6

= 19:58.3

Not bad, relatively pain free. Then I went and did 10 sets alternating pullups and pushups:

5 pull / 10 push
5 / 10
3 (+25) / 10
3 (+35) / 10
3 (+45) / 10
3 (+25) / 10
4 (+35) / 10
3 (+35) / 10
3 (+35) / 10
3 (+35) / 10

= 35 pullups, 100 pushups

Then it was ultimate frisbee with the kiddies, and some stretching. Solid day.