4/8 Run and Workout

Had planned on going out at lunch to run in the mazing weather we finally have. Got a call from Kaitlyn's daycare just as I was about to change that she had a 101.6 fever, and please come get her. Fortunately I was working form home, so I was able to get her quickly. That meant the run was in the evening.

Ran to the gym for my warm up so I could run after the workout and not have to worry about the car. 0.9 @ 12:37/mile @ 136 bpm to the gym. HR was just all jacked up and I could still taste the BurgerMaster I had for dinner. Apparently 2 hours isn't enough time before a run for that kind of food. :) Again, need to get some electrode gel. Ordering that today. :)

Hammered through my workout so I could get out on the road. Run was really nice. 50s, light breeze, and fairly quiet. I love hearing the frogs in the retention ponds, or any body of water I ran by for that matter. Just singing their hearts out. Could hear them over iPod and traffic. :)

HR control was a real challenge for the first 3 miles. I really think digestion was stealing HR from my run. I actually got faster each mile and a lower HR each mile. Same mile 3ish 5 point drop in HR too.

New shoes are super comfortable. They are, however, pushing me into the correct toe-off form, and I can feel it. Something odd on the left foot, not too serious, but what is starting to feel like a mild case of tendinitis, or strain in the tendon of the right big toe (on the top of the foot). It's mild right now, so research and paying attention to it. :)

6.03 miles in 1:10:17 (11:39/mile) @ 138 bpm average
splits:
1 - 12:24 @ 139
2 - 12:30 @ 139
3 - 11:24 @ 138
4 - 11:34 @ 138
5 - 11:18 @ 136
6 - 10:51 @ 136
.03 - 10:10 @ 133

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Changes/notes of interest now in bold.

Another 1 hour workout.

No rowing, ran the mile to the gym instead

Initial Pushup Set: 31

2 sets as supersets
Front Planks - 80 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

2 sets of Side Planks
60, 50

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
J3: 24" PlyoBox Jumps - 10 reps

P1, P2, P3, J1, P1, P2, P3, J1, J3
No single leg jumps since the box was in use, and I stood up fully on the set of 24" jumps.

2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps

SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#

SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#

SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps

No chinups and pullups. Just didn't feel like it

Bodyweight Dips
10, 10, 8