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Entries

  1. FIT
    good Delt Domination 00:20

    4 rounds, timed:
    1 min biceps curl/DB double strict press
    1 min DB double push press
    30 sec DB push press (half presses)
    90 sec push-ups/close grip push-ups
    1 min DB double row/fly/front raise

  2. RUN
    good GTCR to CR trail 16 mi 03:02 11:22 pace

    Not bad! Loving the Altra Olympus! Listened to Iron War for the first half and Talk Ultra for the second half. Kept a positive attitude and tried not to think about the pain in left hamstring and I... read more

  3. RUN
    alright GTCRT + CR trail 12 mi 02:26 12:10 pace

    Almost didn't go because I have a little PF pain in theft arch. I think it's from running for an hour in too small Hokas yesterday. Did lots of rolling and stretching today. Rest tomorrow... read more

  4. RUN
    good Treadmill 5.6 mi 01:00 10:42 pace

    Had a little extra time today. Think my Hokas are going to be too small for my left foot for longer distances. Disappointed. I already know the 10 is too big for my right foot.

  5. FIT
    good Upper body and plyo 00:20

    3x:
    15 standing shoulder press with 15# DBs
    10 push-up rows with 12# DBs
    15 push-ups
    10 standing side raises/front raise alt with 12# DBs
    20 squat jumps

    3x:
    10 bent over rows with 15# DBs
    10 bent... read more

  6. RUN
    good Treadmill sprints 2.5 mi 00:29 11:31 pace

    3x(20, 30, 40, 60 sec sprints at 7:00 pace) with walk intervals in between. Includes a 5 min walk warm up.

  7. RUN
    good GTCR & Cedar River Trail 15.25 mi 02:53 11:20 pace

    Felt surprisingly good thru about 8. Then feet started to hurt. Hokas arrived while I was on my run. Hope they will help with the bottoms of my feet!

    Did the run 5 min and walk 1 and it was great!

  8. FIT
    great Upper body 00:25

    As fast as you can, resting when needed.

    3 rounds with 15# DBs:
    8 each Chest press/chest fly alternating (did 20#s on first round)
    8 shoulder presses (did 20#s on first round)
    8 push-ups
    8 close... read more

  9. FIT
    good Squat and Lunge Madness 00:20

    10 min: 2.5 rounds
    12 squats with 50# bb
    6 ea side lunges with 50# bb
    12 jump squats
    12 new jacks

    10 min: 2 rounds
    8 ea leg step up, knee thrust, backward lunge
    12 ea leg walking lunges
    12 ea sid... read more

  10. RUN
    good Tempo 3.6 mi 00:34 09:27 pace

    Tempo: 10:38, 9:35, 8:38
    Followed by about a half mile+ slow running.

  11. RUN
    alright Treadmill 2.5 mi 00:27 10:56 pace

    Second run of the day. Ran 5 earlier but was having shoe troubles.

  12. RUN
    blah Failed long run 4.91 mi 00:59 11:58 pace

    Shoe fail.

  13. RUN
    good Treadmill 3.3 mi 00:40 12:07 pace

    10 min slow
    3x(20-sec, 30, 40, 60 sprint with walk intervals in between) in 20 min
    10 min slow

  14. FIT
    good ME circuit 00:20

    4 rounds with 15# DBs:
    12 squat/row
    12 chest press/chest fly
    12 squat/curl
    12 lunge/side raise

  15. RUN
    good GTCRT +++ 13 mi 02:27 11:18 pace

    Best double digit run yet. Ran in new Hoka Stinsons. They aren't perfect but I was able to run longer with less problems. I even felt okay enough to run a little quicker for a couple miles at ... read more

  16. FIT
    great ME circuit 00:20

    12# DBs. Made it 5 rounds
    12 squat/row
    12 crunch press/crunch row
    12 squat/curl
    12 lunge/side arm raises

  17. RUN
    great Treadmill 4.5 mi 00:54 11:57 pace

    First run since Sunday. Did about 15 min slow the 3x(20, 30, 40, 60 sec sprint with walking intervals) the rest slow. In new Hoka Stinsons.

  18. FIT
    good ME circuit 00:20

    12# DBs. Made it 4.75 rounds
    12 squat/row
    12 crunch press/crunch row
    12 squat/curl
    12 lunge/side arm raises

  19. RUN
    blah Long run-half on trail, half ... 11 mi 02:17 12:28 pace

    I hate running.

  20. RUN
    good Sprint intervals 2.58 mi 00:31 12:03 pace

    11 min slow
    3.5x(20-sec, 30, 40, 60 sprint with walking in between)
    Treadmill