Site:
http://why-i-run.com
Miles:
4025 total / 274 in 2012
Goal:

Ragnar Key West, 1/6 ORRRC Half Marathon, 3/25 Glass City Marathon, 4/22

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  • 27 miles
  • 04:47 time
  • 3168 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. Sean B.'s Photo Sean PRO
    FIT
    good Strength

    Assisted pull ups, 14 lbs, 12 reps, x3
    Lunges with pulse, 15 reps each side, x3
    Single arm tricep, 12.5 lbs, 15 reps each, x3
    Assisted dips, 14 lbs, 12 reps, x3
    Hamstring curls, 45 lbs, 15 reps eac... read more

    1 day ago
    • Jenny J.P
      Jenny J.
      Jenny J.

      Nice mix-up with the running. What's a lunge with pulse?

      about 15 hours ago • Like

    • Sean B.P
      Sean B.
      Sean B.

      Lunge with pulse: take a step forward, go down into lunge, come most of the way back up, then go back down, then all the way up, then step again. Legs a burnin' by the end. I do these by going across the gym and back.

      about 15 hours ago • Like

  2. Sean B.'s Photo Sean PRO
    RUN
    good Tempo Thursday 10 mi 01:21 08:06 pace

    Felt much better today. Tempo's went well: 8:05, 8:03, 8:03, 8:00, 8:00, 8:02.

    1 day ago via Garmin   
  3. Sean B.'s Photo Sean PRO
    FIT
    good Core work 01:00

    Lunges with dumbbells, 30 lbs, 30 reps, x3
    Walkouts + pushups, 15 reps, x3
    Tabletop crunch + toe touch crunch, 15 reps each, x3
    DB stepup + high knee, 30 lbs, 15 reps each side, x3
    DB rear delt fly... read more

    3 days ago
  4. Sean B.'s Photo Sean PRO
    RUN
    alright Fartlek Tuesday 9.22 mi 01:15 08:05 pace

    Fartlek 5x5:00 with 3:00 recovery in between + 2 mi warmup and 2 mi cooldown. This was a struggle in the last two. Fartlek paces: 7:03,7:11,7:10,7:04,7:19.

    3 days ago via Garmin   
  5. Sean B.'s Photo Sean PRO
    RUN
    good LSD 14 14.01 mi 02:02 08:41 pace

    Garmin Connect seems to be down, so Kim S. is just going to have to believe me for the time being. Gorgeous morning here; made for a nice and easy 14. update: http://connect.garmin.com/activity/... read more

    6 days ago
  6. Sean B.'s Photo Sean PRO
    RUN
    Drizzly Eight 8.03 mi 01:07 08:23 pace

    Drizzly, grey day today. Felt pretty good though.

    7 days ago via Garmin   
  7. Sean B.'s Photo Sean PRO
    FIT
    good Core 01:00

    Pushup + scooter knee tuck, 15 reps, x3
    Overhead curl, 22.5 lbs, 15 reps, x3
    Russian twist, 20 lbs core ball, 15 reps, x3
    Single arm scooter extension, 10 reps each side, x3
    Sprinter's lunge + over... read more

    8 days ago
  8. Sean B.'s Photo Sean PRO
    RUN
    good Tempo Thursday 10 mi 01:22 08:11 pace

    Beautiful evening for a tempo run. I'm getting a little better with consistency, but there's always one outlier mile. Plan, 2 mi warmup, 6 miles tempo at 8:10, 2 mi cool down. Tempo splits: 8:07... read more

    8 days ago via Garmin   
    • Mike F.
      Mike F.
      Mike F.

      Looks like a pretty good tempo run to me Sean. Nice miles. Hard to stay right on target

      8 days ago • Like

    • Show 2 more comments...
    • EricP
      Eric
      Eric

      Looks good to me. Also getting faster as things progressed. Very nice.

      8 days ago • Like

    • Thomas N.P
      Thomas N.
      Thomas N.

      Similar workout tonight. I have to admit it makes me smile that I took your profile pic. You look very youthful

      8 days ago • Like

  9. Sean B.'s Photo Sean PRO
    FIT
    alright Upper body and core 01:00

    Single arm snatch, 25 lbs, 15 reps each arm, x3
    BOSU pushups, 15 reps, x3
    Leg drop crunches,15 reps each side, x3
    Dumbell over shoulder woodchoppers, 25 lbs, 15 reps each side, x3
    BOSU plank double... read more

    10 days ago
  10. Sean B.'s Photo Sean PRO
    RUN
    Fartlek 5x4:00 8.53 mi 01:09 08:07 pace

    Fartlek tuesday. 2 mile warmup, 5x4:00 at 10K pace and 3:00 jog, 2 mile cooldown. Fartlek segment paces: 7:08, 7:10, 7:09, 7:12, 7:13

    10 days ago via Garmin   
  11. Sean B.'s Photo Sean PRO
    RUN
    good Another windy eight 8.05 mi 01:08 08:25 pace

    I hereby officially, and in all other ways, boycott the entire direction of south. Now all I need to do is change the physics of my universe so somehow I can never run southwardly yet still make i... read more

    11 days ago via Garmin   
  12. Sean B.'s Photo Sean PRO
    RUN
    good LSD 12 12.03 mi 01:45 08:44 pace

    Holy windy morning batman.

    13 days ago via Garmin   
  13. Sean B.'s Photo Sean PRO
    RUN
    Mason 8 8.02 mi 01:07 08:19 pace

    Nice and easy today. Sun was finally shining!

    14 days ago via Garmin   
  14. Sean B.'s Photo Sean PRO
    RUN
    good Tempo Thursday 10 mi 01:23 08:16 pace

    Tried to focus on consistency in my tempo splits today, as some of read in my blog post. I did great for 4 miles, then biffed the last two. Plan was 2 mi warmup, 6 miles tempo at 8:10, 2 mi coold... read more

    15 days ago via Garmin   
  15. Sean B.'s Photo Sean PRO
    FIT
    good Core and Upper body 01:00

    Row, 27.5 lbs, 15 reps, x3
    Straight arm rope pull down, 47.5 lbs, 15 reps, x3
    Tricep knee in and up, 15 reps each leg, x3
    Single arm row, 27.5 lbs, 15 reps each arm, x3
    Upright row, 27.5 lbs, 15 re... read more

    17 days ago
  16. Sean B.'s Photo Sean PRO
    RUN
    good Fartlek 7x3:00 8.68 mi 01:11 08:12 pace

    Fartlek Tuesday. Plan was for 2 mi warmup, then 7x3:00 at 10K pace, 2:00 recovery, and a 2 mi cool down. Fartlek interval paces: 7:13, 7:19, 7:07, 7:07, 7:11, 7:11, 7:00. I'm pretty happy with t... read more

    17 days ago via Garmin   
  17. Sean B.'s Photo Sean PRO
    RUN
    alright Blah 8 8.02 mi 01:10 08:45 pace

    Just 8.

    18 days ago via Garmin   
  18. Sean B.'s Photo Sean PRO
    RUN
    good Icy, slippery 12 12.01 mi 01:48 08:58 pace

    I couldn't stomach another couple of hours on a treadmill, so I went out and braved the cold. I can't remember a run with a more diverse set of footing. Zamboni'd-like clear ice, slushy, squishy ... read more

    20 days ago via Garmin   
  19. Sean B.'s Photo Sean PRO
    RUN
    good Ice storm induced treadmill run 8 mi 01:14 09:17 pace

    I hate the treadmill. That is all.

    21 days ago