Friday Workouts
Time to end our work weeks!
6 mile run in 60min. Felt awesome to get out and run the greenway.
6 mile run in 60min. Felt awesome to get out and run the greenway.
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
I have a buddy that gave me a bike and I am excited to get on it. I think that I will start with a 6 mile pretty flat jaunt to gage my enjoyment and bike fitness level. If I don't hate it, there are two tri's that I am looking at in my area.
Scott
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Just got back from my lunch time run, Day 2 of Week 4, C25k. 3 min / 5 min / 3 min / 5 min... finished up at Chic Fil A where I used to DRIVE to lunch.
Got my grilled chicken and then actually jogged a few more minutes for the heck of it and then hiked up the steep hill to my office!!
Also did 30 incline pushups this morning and 15 crunch like things...
Got my grilled chicken and then actually jogged a few more minutes for the heck of it and then hiked up the steep hill to my office!!
Also did 30 incline pushups this morning and 15 crunch like things...
Decent ride in some seriously tough winds. http://connect.garmin.com/activity/177086523
workout with the trainer today... she did Insanity this morning and said she got inspired by that for my workout.
"Warm-up"
28 flights of stairs (4 flights 7 times). 4-jogging (down normal every time), 4 hopping, 4 stepping 2 steps at a time, 4 sprinting, then repeat (didn't do the jog the 2nd time)
then 30sec work, 5 stations, then 30 sec rest - 3x
power pushups, jump rope, mountain climbers, plyometric lunges, jumping reverse lunge w/ squat jumps
My quads were / are DONE!!! and I have a 5k tomorrow lol
Edit _ I totally forgot the core part of the workout
CORE - decline sit ups (mild decline) w/ 8lb med ball, decline situps tossing 8lb med ball, side toss w/ 8lb med ball (on decline bench); hold plank 15 sec on lowered weight rack, then side plank 15, center 15, other side 15, "tilt" plank 15, side, tilt, other side, center; low back extensions
"Warm-up"
28 flights of stairs (4 flights 7 times). 4-jogging (down normal every time), 4 hopping, 4 stepping 2 steps at a time, 4 sprinting, then repeat (didn't do the jog the 2nd time)
then 30sec work, 5 stations, then 30 sec rest - 3x
power pushups, jump rope, mountain climbers, plyometric lunges, jumping reverse lunge w/ squat jumps
My quads were / are DONE!!! and I have a 5k tomorrow lol
Edit _ I totally forgot the core part of the workout
CORE - decline sit ups (mild decline) w/ 8lb med ball, decline situps tossing 8lb med ball, side toss w/ 8lb med ball (on decline bench); hold plank 15 sec on lowered weight rack, then side plank 15, center 15, other side 15, "tilt" plank 15, side, tilt, other side, center; low back extensions
Out with my son, getting him acclimated to his new road bike. I think seeing his old man in shape pushed him over the edge to get out and work hard himself. 11.1 mile ride at a nice easy pace.
Jay
First 5K 5/21/2011 00:48:24
First 13 mile run 02:31:39 10/30/2011
5K Race PR 24:38 5/2013
First TRIATHLON 1:48:37 5/7/2012
Augusta Ironman 70.3 6:54:67
Half Marathon PR 1:55:39 6/8/2013 Bootlegger Half Marathon
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