run what?

so while i did run last Sunday in East Hampton I have not done much running as of late. Part of this is a strategic move before I have to start running regularly in a few weeks.... this week however, I will run 3.5 m on Thurs, 6.2 on Sunday and a recovery 2 on Sunday... that's more than I've run any week since the marathon for sure, and more times since before taper! nuts.

todays gym schedule:
set 1:
single leg extensions (isolated) 3 sets of 12 each leg at 20 lbs
sunny sides 3 sets of 12 on bosu ball (rubber side) using 15 lb bar
running in place- to the side w weighted 3 kg ball (think side hops throwing ball back and forth between arms)

set 2:
jump squats 3 sets 12 each
jump over a box wh side squats (1 set w 25 lbs, 1 w 15lbs, 1 quickly)
squats with push to the sky 15 lbs 3 sets 12 each

set 3:
skull crushers- 15 lbs 3 sets of 12
bridge w leg lift- 6 per side, 3 sets
ball situps 3kg ball, 1 set sides, 1 set up, 1 set above head to over feet

set 4:
plank with ball roll 15 times 1 set
plank 2 sets at 30 sec

I AM IN

I GOT INTO NYC!!! NOV 1st HERE I COME!!!!

"Congratulations! You have been accepted into the ING New York City Marathon 2009. We are thrilled that you will be joining us on Sunday, November 1. Be sure to bookmark our site and visit it often for the latest news. Good luck with your training. "

back to gym ratting

at the risk of becoming very boring with little talk and all gym routines here i go again:

-squats on bosu ball, flat side to me 3x 12; 2 were weighted, once with punch ups, 1x w/ weighted shouulders, last round was slow
-round the world lunges- 1 set 6 times around
-sumo squats 3x 12
- lunges regular 1x12, with 10 lbs; 1x w pushups and leg up (static lunge)
-tricep pull backs 3x 12 @ 15 lbs
- tricep dips 3x 15 with lifted feet
- 3 sets of 12 each side- side lunges with cross leg pickup
- plank 3x 45 sec on avg
- bridge w leg pick up 3x 12 total (6 per side) w 2 sec hold
-balance on roller ball thinge- toe touchdown 2x16

i think thats pretty intense. took about 50 min including some stretching.

i might note that i have been sick hence the lack of activity; both on here and in real life. this wk i hope to work out again tom am and then run thursday for the first time in a while... then friday yoga/weights; sat more running, sunday bike riding. monday back to the grind.

marathon splits

I never posted my splits, so here they are:

mile1- 12
mile2 12:45
mile3- 12:26
mile4- 11:49
mile5/6 24:02
mile7- 11:56
mile8- 12:20
mile 9- 12:19
mile10- 12
mile11- 11:57
mile 12- 11:20
mile 13/14 24:08
mile15-12:59
mile16-12:14
mile17-13:07
mile18-12:58
mile19-12:11
mile20-13
mile21-12:36
mile22-12:44
mile23-13:45
mile24-12:25
mile25-11:20
mile26-10:48
mile26-26.2-1.31

gym rat it is

i decided today if i was just tired that that wasnt exactly an excuse to not come to the gym.. now that my teeth are doing the whole feverish cold feeling perhaps i jumped the gun a bit.

regardless i did a workout from womens health "melt your middle" i believe its called. 3x a week for the next 3 weeks i will do this:

3 sets:
plank for 30 seconds
side plank w raises - 10 each side
glute bridge march (bridge but lift each leg indiv bending knee towards chest, hold for 2 counts then lower- each leg 5 times)
lunge with rotation (skipped bc i dont get it)

i also did 3 sets of skull crushers
3 sets of low lat pulls
3 sets of one hand bent over pull 12.5 lbs w a bent elbow to the sky

so not phenom. but not too bad. 30 min.

gym rat

perhaps i am becoming one.

run today was repeats.
0-0.25 @ 4.8 mph
0.25-0.5 @8:30 aka 7 mph
0.5-0.75 @ 4.8/5.0
0.75-1.0 @ 7 mph
1-1.25 @ 3.8/4 mph
1.25-1.5 @ 7 mph
1.5-1.75 walking 3.6/3.7 mph
1.75-2.0 @ 7 mph
2-2.25 @ 6 mph

I also did the following:
2 sets abducters on 40 lbs;

Rotation 1- Squats w ball against wall 3x20,Chest press w 18 lb bar 3x15, Sumo squat w bouncy ball lift (1 set); sumo squat w 18 lb bar chest pulls ; sumo squat w 2 8 lb weights is hand from ground to up over head;

Rotation 2- Regular Squats 3x20Lunges (front w lift 6 each side); (back 10 each side); (around the world 6 sets)Tricep push backs w 15 lbs,

Abs w 6 lb ball 'around the world' 2 sets 12

Running 2x this wkd

Well we were out in East Hampton this past weekend. I ran 2x which was a feat in and of itself.

Run #1 was my longest run since the marathon- 53:08. I have no concept of how far I ran i think a little over 4.5miles but its tough to tell since it was all new courses.... was very humid and pollen-y but otherwise fun.

Matt and I ran walked 38 minutes on Sunday so that was a good recoveryish run as well...

Nothing else to report. Intend to go to either spin or yoga tonight and then to run tomorrow night in the park if the weather holds up.