today was a planned hooky/mental health day. i took off work and i am at the gym now (10 am) and done with my workout... then off to breakfast and then to get my hair cut and then home to see my mom and family. very excited. we all need this once in a while.
today at the gym i did:
set 1:
1-sumo squats w 15 lbs 3 sets 12 squats
2- lunges, 1 stationary set, 1 rotating legs set and 1 jump set 12 times each
3- squats on the bosu ball (wobbly side up) w 15 lb weight 12x 3 sets
4- jump throwing ball back and forth (works inner and outer legs-- v good for knees)
set 2:
1- dumbbell step up with 25 lbs 3 sets- 12 each leg
2- dumbbell chest press 3 sets 20 lbs total
3- dumbbell row- 12.5 lbs 3 sets 12 each side
set 3:
1-plank 2 sets 30 seconds
2- bridge w leg step up
i kinda fell off at the end. but also ran out of time!!!
Friday, June 19, 2009
Wednesday, June 17, 2009
finally i remember that feeling....
call it runners high or just call it feeling like my mind is clear. today, i felt it for the very first time in what must, at this point, be months. After last wks JPMCC I did feel great but did not have the clearness with which I'm currently blessed. And yes, it is a blessing. Life has been busy and tough, overwhleming and emotional lately.
Today's workout was:
mile 1 @ 11:45 0.5% grade
mile 1-1.5 @ 11:30 1% grade
mile 1.5-2 @ 11:00 1% grade
mile 3 @ 10:00 0.5% grade (the downgrade was an accident but oh well)
mile 3-3.75@ 10:00 0.5% grade
mile 3.75-4 @ 9:00 0.5% grade
mile 4-4.25 cooldown
Total time at 4 miles was 43:45
Today's workout was:
mile 1 @ 11:45 0.5% grade
mile 1-1.5 @ 11:30 1% grade
mile 1.5-2 @ 11:00 1% grade
mile 3 @ 10:00 0.5% grade (the downgrade was an accident but oh well)
mile 3-3.75@ 10:00 0.5% grade
mile 3.75-4 @ 9:00 0.5% grade
mile 4-4.25 cooldown
Total time at 4 miles was 43:45
Tuesday, June 16, 2009
BUsy like a bee
This past week I ran 2x... Thurs in the JPMCC (3.5m) and then Saturday in the NYRR Dash 10k. My JPMCC results were good (by my stds) 35:30 for 3.5m... My 10k time was terribleish for a racing time at least at 1:10:42. 11:24 min miles. YIKES.
My back has been really sore in its usual spot. I haven't made it to yoga lately. I havent gotten massaged lately. I need to get on a schedule. I finally slept well last night and woke up today on my own at 6am. I shouldve gone for a run, but instead I enjoyed a quiet am at home and was at work at 745 which is what I like. I like the quiet here before everyone gets in.
Tonight I want to run a quick 2 miles and then do yoga at equinox at 715pm. That means I need to be at the gym by 645 and out the door at work by 615 at the latest. Doing it.
My back has been really sore in its usual spot. I haven't made it to yoga lately. I havent gotten massaged lately. I need to get on a schedule. I finally slept well last night and woke up today on my own at 6am. I shouldve gone for a run, but instead I enjoyed a quiet am at home and was at work at 745 which is what I like. I like the quiet here before everyone gets in.
Tonight I want to run a quick 2 miles and then do yoga at equinox at 715pm. That means I need to be at the gym by 645 and out the door at work by 615 at the latest. Doing it.
Tuesday, June 9, 2009
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
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
Thursday, June 4, 2009
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. "
"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. "
Tuesday, June 2, 2009
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.
-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
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
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