Wednesday started with more training for the one arm chinning. I was able to position the bar on the same axis as the pulley for both arms this time, so I got an even workout doing consecutive right and consecutive left arm "pulley-assisted" chin-ups. (See my earlier post if you need a better description of what this is.) I found out that my left arm/back is stronger which was a surprise considering I'm right handed. I also found that I need significant help (50-60 lb) to just do 3 reps with either arm, which means I have my work cut out for me!
I did three sets of five +30 pound two handed pull-ups after the pulley-assisted single arm ones. Tried to do some one arm come-downs after that but I was pretty much destroyed!
After all that good stuff I went out in the melting snow and ran 3 miles in mush. Went on the tow path and it literally was harder than sand running--a hard crust over wet melting snow. Got my feet soaked and ditched the tow path for the Billy Goat trail thinking that may be better. Think again! I put my whole foot in the water of the little creek that runs through the trail when I slipped off one of the rocks! Lucky for me it was in the 60s! Once I got back on pavement I was running strong again. Finished 3 miles in 24 minutes for average pace of 8 min/miles. Kinda slow but acceptable given the conditions.
Today I did a lot of leg work. Quad extensions, speed lunges, and leg-press. Went outside for my run and the gusts of wind were probably close to 40 mph, I kid you not! I was smart enough to stay on pavement today -- the slush is still lingering. Running into the wind was HARD, but running with the tail wind was fun! It was like being pushed forward and hardly having to work at all. Finished 4 miles in 26:25 for an avg. pace of 6:36 per mile. Not half bad considering the friggen' wind!!
Thursday, February 22, 2007
Wednesday, February 21, 2007
Monday and Tuesday's Training
Monday I had off from work for Presidents Day (albeit, as a contractor I worked from home..) so I didn't have the regular gym routine to turn to. As mentioned in my last post I was planning on doing speed work on the treadmill at Fort Meyer. I did just that with an exercise I found in runners world. I did twenty 400 meter repeats at "10K pace" which actually turned out to be a little faster--about 9.7 mph pace. I gave myself just 30 seconds to recover between each repeat, so I was feelin' it good! I ran My last one "full out," as recommended, and had the pace all the way to 12 mph towards the end. My hamstrings are still a little sore from that performance ;)
Today, Tuesday, I was planning on going to the climbing gym with a bunch of people I met at a party over the weekend.. However, I got to work--and consequently left work--a little too late for that. So I jumped on the elliptical again for 32 min and "1000 calories". I still think that thing has to be off on the cals, but it's motivating to think I may have had that good a workout!
Tomorrow I'm planning on an actual outdoor run! It's been a while, with the crappy weather and all!
Today, Tuesday, I was planning on going to the climbing gym with a bunch of people I met at a party over the weekend.. However, I got to work--and consequently left work--a little too late for that. So I jumped on the elliptical again for 32 min and "1000 calories". I still think that thing has to be off on the cals, but it's motivating to think I may have had that good a workout!
Tomorrow I'm planning on an actual outdoor run! It's been a while, with the crappy weather and all!
Monday, February 19, 2007
Welcome Abyss2Hope Readers
So I'm cutting in on Ethan's training log to welcome the Abyss2Hope readers who caught Marcella's post today about us. Thanks for coming!
North Korean refugees have been abused by their country, abandoned by international protection agencies, and forgotten by the world.
The more people who know, the better. Please link to Helping Hands Korea or Ethan's blog. If you see fit, donate to Ethan's effort (100% of proceeds go to Helping Hands).
North Korean refugees have been abused by their country, abandoned by international protection agencies, and forgotten by the world.
The more people who know, the better. Please link to Helping Hands Korea or Ethan's blog. If you see fit, donate to Ethan's effort (100% of proceeds go to Helping Hands).
Friday's exercise and Monday's plan
Friday I hit the gym and did some quick push-ups and ab workouts. I then jumped on the stationary bike for 35 minutes of peddling at a relatively high resistance. The machine told me I burned 600 calories. I was VERY sweaty when I got off -- had to wipe down the whole exercise bike with wet paper towels!
This weekend turned into a weekend of rest from a training standpoint. Taking the weekend off from a long-run sense probably was a good idea because peaking too early in your training is something to be avoided.
Today, (Monday) is a federal holiday, but I've been working from home to regain some work hours. I plan on hitting the Ft. Meyer Gym before it closes at 6 p.m. for some good treadmill speed-work.
This weekend turned into a weekend of rest from a training standpoint. Taking the weekend off from a long-run sense probably was a good idea because peaking too early in your training is something to be avoided.
Today, (Monday) is a federal holiday, but I've been working from home to regain some work hours. I plan on hitting the Ft. Meyer Gym before it closes at 6 p.m. for some good treadmill speed-work.
Friday, February 16, 2007
Thursday Tune Up
Yesterday's workout was pretty inspired. Snow and ice kept me out of work and a workout on Wednesday (Valentine's day) -- but did not keep romance out! Thursday's weather and road conditions pretty much made running outside out of the question so I went for another cross-training workout in the gym.
I wasn't feeling too hot when I headed over to the gym around 2 PM, so I took that as cause to turn it around and leave the gym feeling great! I read more in the one arm chinning guide and hooked myself up to an overhead pulley using a lifting belt as a "swing". This is similar to doing the two arm assisted pullups on the machine that supports you from below by you standing or kneeling on a counter weighted platform because you don't have to lift your whole body weight. However, the pulley is better for one arm chinning because you are free to rotate and you get a better feel for the balance necessary.
Unfortunately, the workout was a little uneven for my right and left arms because the pulley was about 8 inches to the right of the bar's center line. I'll have to play around more with the set-up at the gym to see if I can fix that. I did some additional one arm "come downs" as well as weighted pull ups (holding a twenty pound dumbbell in my legs) to further my training for one arm chinning.
I also found the arm slings necessary to do three sets of "leg-ups" from a free hang. That's the ab exercise where you hold yourself vertical [hanging] while doing repetitions of lifting your legs up as high as you can to your chest and back down to vertical. I'm still sore this morning -- means it was effective!
For my cross-training of the day, I did 25 minutes on the erg machine (rowing) to cover an equivalent distance of 6.15 km. I could feel my glutes the most when I got off which will be good for running. Today I may try to brave the outdoors for a short trek.
This weekend I'll probably do a 2:45 run. If the weather sucks, I'll have to do in on a treadmill at Ft. Meyer which will not be the greatest..
Word
I wasn't feeling too hot when I headed over to the gym around 2 PM, so I took that as cause to turn it around and leave the gym feeling great! I read more in the one arm chinning guide and hooked myself up to an overhead pulley using a lifting belt as a "swing". This is similar to doing the two arm assisted pullups on the machine that supports you from below by you standing or kneeling on a counter weighted platform because you don't have to lift your whole body weight. However, the pulley is better for one arm chinning because you are free to rotate and you get a better feel for the balance necessary.
Unfortunately, the workout was a little uneven for my right and left arms because the pulley was about 8 inches to the right of the bar's center line. I'll have to play around more with the set-up at the gym to see if I can fix that. I did some additional one arm "come downs" as well as weighted pull ups (holding a twenty pound dumbbell in my legs) to further my training for one arm chinning.
I also found the arm slings necessary to do three sets of "leg-ups" from a free hang. That's the ab exercise where you hold yourself vertical [hanging] while doing repetitions of lifting your legs up as high as you can to your chest and back down to vertical. I'm still sore this morning -- means it was effective!
For my cross-training of the day, I did 25 minutes on the erg machine (rowing) to cover an equivalent distance of 6.15 km. I could feel my glutes the most when I got off which will be good for running. Today I may try to brave the outdoors for a short trek.
This weekend I'll probably do a 2:45 run. If the weather sucks, I'll have to do in on a treadmill at Ft. Meyer which will not be the greatest..
Word
Tuesday, February 13, 2007
Tuesday's Tirade
Running out of unique words starting with a "T" =)
Today I went out at noon in the sleet and snow and ran seven miles along the tow-path. Had a nice solid run with about an inch or two of snow accumulation under foot. Actual snow is much better than what the rodes were like -- slushy / icy! It was a little like running in sand but not anywhere near as tough. I finished 7 miles in exactly 49:30 which is a hair above a 7:04 minute mile. Pretty good considering the conditions.
I saw a ton of cool birds during the run. First a blue jay, then a King Fisher -- first one ever (flycatcher variety bird with a big mohawk lookin thing) -- followed by a LARGE hawk (maybe eagle) that I still need to identify in my bird books, and lastly, a little warbler type dude that was small, compact and gold colored.
Work was let out early due to the weather so apparently the federal government is less tough that yours truly!
Today I went out at noon in the sleet and snow and ran seven miles along the tow-path. Had a nice solid run with about an inch or two of snow accumulation under foot. Actual snow is much better than what the rodes were like -- slushy / icy! It was a little like running in sand but not anywhere near as tough. I finished 7 miles in exactly 49:30 which is a hair above a 7:04 minute mile. Pretty good considering the conditions.
I saw a ton of cool birds during the run. First a blue jay, then a King Fisher -- first one ever (flycatcher variety bird with a big mohawk lookin thing) -- followed by a LARGE hawk (maybe eagle) that I still need to identify in my bird books, and lastly, a little warbler type dude that was small, compact and gold colored.
Work was let out early due to the weather so apparently the federal government is less tough that yours truly!
Monday, February 12, 2007
Monday Madness!!
I was up kind of late last night, likely due to my LATE sleep in Sunday. I decided to check out the crossfit.com journal that my brother (flying Cobras in Iraq right now) got me a subscription to for X-mas. Jumping around in the links I ran into the following workout: http://www.dragondoor.com/articler/mode3/232/
It's a regimen that you use to train for one-arm chin-ups. Definition from the link above: "A one-arm chin means to pull yourself from a dead hang, with one arm only, until the bottom of your chin is higher than a stationary bar. The free hand should not touch any part of the pulling arm or bar, but if you are skilled, it will be used to control your balance and prevent unwanted body twist."
Sounds like a new crazy thing to work for!! Yeah baby.. I will do a one-arm chin one of these days! ;)
Today was my first one-arm chin workout day! I went to the gym at 3 p.m. and got to work doing alternating one arm "comedowns" which are basically negatives of one-arm chins. I did not have much control and what is supposed to last 3 to 4 seconds was really about half a second! I did a bunch of exercises for lats, biceps, shoulders, and middle back to supplement the "comedowns". I also did some comedowns with "help," meaning I supported some of my weight on a bar below my feet. After such a hard workout I rewarded myself to a three mile run in the chilly outdoors in nothing but running shorts and short-sleeve shirt. Good fast little run got me breathin hard!
All in all, a very good workout today. I am motivated!
It's a regimen that you use to train for one-arm chin-ups. Definition from the link above: "A one-arm chin means to pull yourself from a dead hang, with one arm only, until the bottom of your chin is higher than a stationary bar. The free hand should not touch any part of the pulling arm or bar, but if you are skilled, it will be used to control your balance and prevent unwanted body twist."
Sounds like a new crazy thing to work for!! Yeah baby.. I will do a one-arm chin one of these days! ;)
Today was my first one-arm chin workout day! I went to the gym at 3 p.m. and got to work doing alternating one arm "comedowns" which are basically negatives of one-arm chins. I did not have much control and what is supposed to last 3 to 4 seconds was really about half a second! I did a bunch of exercises for lats, biceps, shoulders, and middle back to supplement the "comedowns". I also did some comedowns with "help," meaning I supported some of my weight on a bar below my feet. After such a hard workout I rewarded myself to a three mile run in the chilly outdoors in nothing but running shorts and short-sleeve shirt. Good fast little run got me breathin hard!
All in all, a very good workout today. I am motivated!
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