3/19 Run and Workout

Yes!!! That was an amazing run. Not quite a reminder run, but still. :) I'm sitting here post run with a grin on my face. Everything just gelled, knee cooperated, wind stayed manageable till the last half mile. 53ish, up to 13 mph winds

Noticed the road cambers to the left after I cross the top of the lake and change directions wonder if that's why my knee mumbled. It was much quieter this run though.

6.13 in 56:23 (9:12 /mile) @ 151 bpm avg. Only 2 seconds off 4:00 marathon pace (9:10)!!!!!
8:52
9:05
8:56
9:19
9:36
9:17
0.13 - 9:37

I thought cigarettes were an appetite suppressant. Not so much from the smokers I have to run past

I thought it might be cool if it were possible to make a pain camera (like IR Camera), to see hotspots, and injuries and pain, etc.

Jess asked about running at lunch. I'm lucky enough to have a building with a locker room and showers first off. Then my boss is a sports junky (hockey, soccer, lacrosse) who has done 2 marathons, and our boss is an ultramarathoner (100+ marathons or longer, only like 30 are marathons). If it doesn't affect your work, go run. :) (And eat at your desk.) :)

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They rearranged the functional room, and added what I suspect is an Olympic weightlifting pad. It was nice because I got to try some exercises I haven't been willing to go to the 'real' part of the gym and try. Big disadvantage is the amount of space it chews up. I'm a little worried the meat heads are going to be congregating in the only spot of the gym that was 'safe' for people who weren't banging weights around. We'll see.

Tried out the C2 rowing machine, since the CrossFit guys have it as a baseline. Did 500 meters on 10 in 2:28. Not too bad, and now that the I know how to use it I should be able to get faster.

Exercises I tried were all only with the black bar (which I guess is an Olympic bar (44 lbs.)) 3x10 deadlifts, 1x10 front squats, 1x10 presses.

Did my testing before I left for the gym
Initial SitUp Set: 52 (down a few from last week)
Initial Pushup Set: 21, and then I hit the ground. Still a little sore from Tuesday.

3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg

Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J2 (Left leg is definitely weaker.)

3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)

SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#

SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#

SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(still surprisingly hard by the third set)

forgot the 2 sets of 40 second Side Planks

Pullups (Weight Assisted)
7@54, 5@54, 3@54

Bodyweight Dips
8, 3, 3 (These hurt a little more)