Friday Workouts!
light day at the gym, everybody must have over-consumed last night :)
60 min of weights (core/legs)
10 min walking on TM for warmup/cooldown
5 miles on the TM (38:26 min) running doing Sprint Pyramid intervals:
8 min warmup @ 7.4MPH
then sprint intervals of 30 sec, 1 min, 2 min, 4 min, 2 min, 1 min, 30 sec @ 8.8MPH
equal amount of recovery per interval @ 7.4MPH
then 8:26 warmdown @ 7.4MPH to round out the 5 miles.
Stole the workout from yesterdays active.com interval article: http://www.active.com/running/Articles/3-Interval-Training-P lans-to-Build-Fitness-Fast.htm?cmp=291&memberid=89265154&lyr isid=21572052
60 min of weights (core/legs)
10 min walking on TM for warmup/cooldown
5 miles on the TM (38:26 min) running doing Sprint Pyramid intervals:
8 min warmup @ 7.4MPH
then sprint intervals of 30 sec, 1 min, 2 min, 4 min, 2 min, 1 min, 30 sec @ 8.8MPH
equal amount of recovery per interval @ 7.4MPH
then 8:26 warmdown @ 7.4MPH to round out the 5 miles.
Stole the workout from yesterdays active.com interval article: http://www.active.com/running/Articles/3-Interval-Training-P lans-to-Build-Fitness-Fast.htm?cmp=291&memberid=89265154&lyr isid=21572052
Where are we going?? And why am I in this handbasket??
right now. somewhere. somebody is working harder than you.
right now. somewhere. somebody is working harder than you.
4 miles on the elliptical
45-60 minutes of weight training
Jan
45-60 minutes of weight training
Jan
Bay to Breakers 12K May 15, 2011 (1:54:40) First 5K 5/23/11 (41:22)
Half Marathons: Napa: 7/18/10 (4:11:21) 7/17/11 (3:30:58) 7/15/12 (3:13:11.5)
SJ Rock and Roll: 10/2/10 (3:58:22) Run Surf City: 2/6/11 (3:19:54)
Diva: 5/6/12 (3:35:00)
HW/SW/CW 349/326/176
"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein
Half Marathons: Napa: 7/18/10 (4:11:21) 7/17/11 (3:30:58) 7/15/12 (3:13:11.5)
SJ Rock and Roll: 10/2/10 (3:58:22) Run Surf City: 2/6/11 (3:19:54)
Diva: 5/6/12 (3:35:00)
HW/SW/CW 349/326/176
"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein
Good work, man!
Psst: I meant to mention this the other night, do you think the tailbone pain comes from your starting to take on the cycle? I know when I did a spinning class with my wife years ago, the pain was unbearable and lasted for years until I finally mentioned it to the Dr, and he sent me to get a steroid shot. Just a thought.
HW: 316 / SW: 294 / CW: 197.5 / GW: 195
First 5K: 29:50 mins. on 3/12/11 (4 month surgiversary)
First 5K: 29:50 mins. on 3/12/11 (4 month surgiversary)
The tailbone pain is from not having an ass anymore. I had it long before I started on the cycle and the cycle is one of the few places it doesn't bother me. As I increase my butt muscles 
I am hoping it will decrese as I have been told.
I am hoping it will decrese as I have been told. Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
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