shoulder press

AM: classic ski intervals with the team @ Trapp’s. 6 x 2′ at L3/L4 intensity.

PM: shoulder press (+10 dead-hang pullups)…started with weight on the floor, so all SP’s were begun with a Power-Clean.

8 x 45
5 x 65
5 x 65
5 x 80
5 x 80
5 x 90
5 x 90
1 x 100
1 x 105
1 x 110 * ties PR

…pretty good for the first time in a month!

Classic Intervals

FRIDAY: off. Beautiful sunny day. Took one run on the alpine mountain!

SATURDAY AM: 5 x 4′ classic intervals with the J1/OJ boys. Felt really good! We went further on each of the first 4 intervals, then I slowed down just a touch on my final interval, but it was still the 2nd longest. Times were all 4′.

Total ski = 2:31

HR avg = 134

HR max = 185

calories = 1656

___, __ / 6:09, 141
4:01, 173 / 5:53, 148
4:03, 177 / 6:10, 139
4:02, 175 / 7:45, 131
4:07, 172

SATURDAY PM: another run on the alpine lift! It had been snowing all day, and there was probably ~5-7″ of fresh powder. The conditions were perfect for making tele-turns on nordic skis. This place is amazing — the only place I’ve ever been that allows you to ride on the chairlift with your nordic pass. HEYO.

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.

Running Intervals: 4 x 800m

Friday PM I went to the track to do some running intervals. My goal was 4 x 800m @ 2:40 pace (which is the pace I would have to run to finish a 3,000m in 10:00). My ankles started bothering me during the workout, which is kinda scary. I was running faster than I’ve ever run in the past year, so that may have had something to do with it. Also I ran in my old CC running shoes from high-school, which I haven’t worn since last November when I last ran the 3,000m.

I was feeling quite tired, and I couldn’t come anywhere near the times I was hoping for. My heart-rates were low, which is good considering that I was running kinda slowly. It took until the 650m mark in the final interval for me to remember that I did the hardest squat workout of my life on Wednesday, so it is more than likely that my legs were still drained from that session.

Here is what I managed:

800m @ 2:54.8
600m @ 2:06.1 (ankle pain flared up at the 500m mark)
800m @ 2:53.9 (changed my stride a bit and was able to keep going)
800m @ 2:49.9

Barefoot 1-Mile repeats, Situps, Back Extensions

Crossfit WOD: “Michael” = 3 RFT of 800m run / 50 back-ext / 50 situps

My workout:

5 x 1-mile repeats (barefoot), with 1:00 recovery, followed by 3 RFT of 35 situps / 35 back-ext

6:55.7
6:38.4
6:28.7
6:17.3
6:07.4

12:20.3 (= 3 x 35 situps/35 back-exts)

I was surprised by how good I felt this AM, after doing max-DL’s and then benching yesterday. Also, I did this workout with nothing more than water and a glazed-donut in my belly. As it were, there was a time in high-school when I would always eat plain-glazed donuts before my cross-country running races!

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!

Barefoot Run: 800 m Repeats

One of the girls was late to practice today, because she was downtown getting a flu-shot. She started her intervals when the other kids were darn near done, so I ran the last 2x800m intervals with her. After those, I decided to turn it into something I could consider a ‘workout’ — so I did another 2x800m and called it a day. Not super hard or very fast, but it seemed like just what the Doctor ordered. I haven’t been feeling great lately, and this was just enough to get the engine going, but not enough to really suck the life out of me. Plus, the barefoot running really seems to help my ankles with every passing week.

4 x 800 m:

3:12
3:10
2:59
2:58