5/21 Run and Workout

Ran the loop around the lake again on Thursday. Tempted by the idea of running counterclockwise for some variety. And because I started the run figuring it would be slow, so why not. :) . Next week I think.

Despite some tiredness, soreness , aches pain etc left over from yesterday...
6.13 miles in 1:02:45 (10:15/mile) @ 141 bpm
9:32 @ 139
10:02 @ 142
10:13 @ 143
10:48 @ 143
10:51 @ 142
10:03 @ 142
0.13 - 10:02 @ 143

My legs are back! Yay. I beat them up again this evening. Hopefully the rest day on Friday will let me have a good run on Saturday. Which I'll work out after...And have a slow run on Sunday? Hmmm.... May want to rethink this one. Maybe two days is enough.

I discovered recently that you can't do a manual lap when you have the autolap feature engaged in Garmy. Annoying. I was hoping to use it to mark some of last weekends test runs.

Question to figure out: Can you disable alarms on Garmy during workout? I'd potentially like to start the first 20 miles of the marathon at HR, and then wing it the last 6.2. Hmmmm. Maybe set it up as a custom workout....

Really wanted to burn off some stress Wednesday night. But I'd already done 12. Nope, gonna have to wait. :) I guess that's the problem with running as stress relief when you're in training. :)


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Tough workout. Got home feeling pretty beat up.

Most amusing was watching the guy in the hoodie doing his entire workout with his hood up. Including jumping rope. He just tied it tighter.

C2 Rowing Machine - ? meters on 10 in 2:15. (The C2 I got on has a nonfunctional display. Worked consistently hard for the block of time.)

Initial Pushup Set: 32

2 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

2 sets of Side Planks
50, 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- 3 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps

J2, P1, P2, P3, J1, P1, P2, P3, J1, J3x2

2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps

SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#

SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#

SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps

No chinups and pullups.

Bodyweight Dips
10, 5