Pullups 9, 13, 9, 9, 8
Thrusters 4 X 5
Load: 120, 140, 140, 140
4 X 800 meter intervals, 400m rest (treadmill)
3:00 for all
Late Evening
About an hour of basketball. Started feeling frustrated with the lack of "team" play and the quality of the referees. Came to the stark realization that it would be better to enjoy the time for what it is rather than expecting others to elevate themselves. Still, it's tough to play in a game where the whistle is blowing every 30 seconds and you know you're team could be so much better if they trusted each other.
Workout comments: I'm not understanding the final set of pullups. I haven't done pullups since last Wednesday and took nearly 4 days off from any exercise whatsoever. Might be the structure of the pullup bar I'm using. I might be moving my body too far away from the bar during the pullup. Or I might be doing too few reps before a hanging rest and then completing the rest of the pullups. Doesn't make any sense. Next time I might try to avoid a superset, even if it does work complementary muscle groups.
Showing posts with label Treadmill. Show all posts
Showing posts with label Treadmill. Show all posts
Tuesday, February 22, 2011
Thursday, February 17, 2011
Uphill Run
Late evening
Uphill treadmill run
7% grade
40 minutes
3.67 miles
Workout comments: It was pretty late and I had a short break from work. Wasn't really up for any strength work and I couldn't stand a generic treadmill run, so I mixed things up with a 3.6 mile climb at a slow steady pace.
I ordered the New Balance MT101 trail runners today. In response to the Vibram hysteria that has hit the running world, many companies are unleashing minimalist shoes especially trail runners. They keep your foot low to the ground and mimic barefoot running without feeling like our are running barefoot. By this I mean you won't feel every rock and twig that you come across while running through the woods. This has often been my problem when running with Vibrams through the Wissahickon. I spend too much time gingerly avoiding foot traps when it's much funner to concentrate on the run. Forget about running on the gravel and stone laden Forbidden Drive. This will wreck your feet if you're wearing Vibrams. Sadly, the only surface that feels comfortable, other than the rare grass fields of the Greater Philadelphia Area, is the road. And this has been a problem for many Vibram supporters. Man was made to run barefoot, but not on the harsh asphalt and concrete of modern neighborhoods.
Uphill treadmill run
7% grade
40 minutes
3.67 miles
Workout comments: It was pretty late and I had a short break from work. Wasn't really up for any strength work and I couldn't stand a generic treadmill run, so I mixed things up with a 3.6 mile climb at a slow steady pace.
I ordered the New Balance MT101 trail runners today. In response to the Vibram hysteria that has hit the running world, many companies are unleashing minimalist shoes especially trail runners. They keep your foot low to the ground and mimic barefoot running without feeling like our are running barefoot. By this I mean you won't feel every rock and twig that you come across while running through the woods. This has often been my problem when running with Vibrams through the Wissahickon. I spend too much time gingerly avoiding foot traps when it's much funner to concentrate on the run. Forget about running on the gravel and stone laden Forbidden Drive. This will wreck your feet if you're wearing Vibrams. Sadly, the only surface that feels comfortable, other than the rare grass fields of the Greater Philadelphia Area, is the road. And this has been a problem for many Vibram supporters. Man was made to run barefoot, but not on the harsh asphalt and concrete of modern neighborhoods.
Tuesday, February 8, 2011
Pullup Test, Cleans, Hill Intervals
Early afternoon
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
Tuesday, February 1, 2011
Running Intervals
Early afternoon
I think my knee has finally healed to the point where I can begin running normally again. I figure I can't possible fit in daily runs and still maintain a schedule of basketball and classes, so I'm going to have to increase the quality of these workouts considerably. I think the format I'm going to follow is pretty loose, but still allows for some good quality workouts:
Tuesday/Wednesday: Interval workout with at least 3 miles of high intensity miles
Thursday/Friday: Tempo session lasting approximately 20-40 minutes
Saturday/Sunday: Long slow run with increasing speed towards the tail end of the run
I'm optimistic that I can fit in at least another recovery run on the weekend or throughout the week. This, mixed with at least two basketball games per week should do the trick increasing my endurance AND speed.
Today's workout was an interval-based workout from Crossfit Endurance and went as follows:
1 mile warmup at an easy 9:00 pace and then immediately into
4:00 at 6:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
1:00 at 5:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
4:00 at 6:30 (Done)
Another half mile of jogging/walking to cool down. Call it a day.
Since this was my first workout back I didn't really know what I would expect from my body. I thought 6:30 was pushing it but it felt better than expected. Even the faster intervals seemed within reach and I wasn't gasping for air after each one. The true test would be the final interval and I nailed it. However, one of the down sides about training on a treadmill is that fact that you can get lulled into a particular pace, especially if it's too easy. I would like to think that I would run more off a natural feel if I was outside and probably would have clocked much faster times, but it's just much to icy and there is too much snow on the roads for that.
About 4.5 miles total.
I think my knee has finally healed to the point where I can begin running normally again. I figure I can't possible fit in daily runs and still maintain a schedule of basketball and classes, so I'm going to have to increase the quality of these workouts considerably. I think the format I'm going to follow is pretty loose, but still allows for some good quality workouts:
Tuesday/Wednesday: Interval workout with at least 3 miles of high intensity miles
Thursday/Friday: Tempo session lasting approximately 20-40 minutes
Saturday/Sunday: Long slow run with increasing speed towards the tail end of the run
I'm optimistic that I can fit in at least another recovery run on the weekend or throughout the week. This, mixed with at least two basketball games per week should do the trick increasing my endurance AND speed.
Today's workout was an interval-based workout from Crossfit Endurance and went as follows:
1 mile warmup at an easy 9:00 pace and then immediately into
4:00 at 6:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
1:00 at 5:30 (3:00 rest)
2:00 at 6:00 (0:30 rest)
4:00 at 6:30 (Done)
Another half mile of jogging/walking to cool down. Call it a day.
Since this was my first workout back I didn't really know what I would expect from my body. I thought 6:30 was pushing it but it felt better than expected. Even the faster intervals seemed within reach and I wasn't gasping for air after each one. The true test would be the final interval and I nailed it. However, one of the down sides about training on a treadmill is that fact that you can get lulled into a particular pace, especially if it's too easy. I would like to think that I would run more off a natural feel if I was outside and probably would have clocked much faster times, but it's just much to icy and there is too much snow on the roads for that.
About 4.5 miles total.
Subscribe to:
Posts (Atom)
