Friday, July 31, 2009
Thursday, July 30, 2009
Training Log - July 30th 2009
- Incline press (smith machine) - 90# + bar 1x12, 1x9, 1x7, 1x6
- Incline dumbbell press - 40# 1x12, 45# 1x10, 1x6
- Pull-ups - 1x6, 1x5, 1x4
- Push-ups bosu ball (kneel) - 3x12
- Sit-ups - 3x40
- Shoulder dumbbell lift (front) - 10# 1x15 each, 15# 2x15 each
- Medicine ball lateral throws - 7kg 2x60 each side
- Lumbar dumbbell deadlift - 30# 3x12
- Rowing machine - resistance level 10, 15 minutes
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Training Log - July 28th 2009
- Incline press (smith machine) - 85# + bar 1x13, 1x10, 1x8
- Incline dumbbell press - 40# 1x13, 2x10
- Pull-ups - 1x6, 1x5, 1x3
- Push-ups bosu ball (kneel) - 1x15, 2x12
- Sit-ups - 3x40
- Medicine ball lateral throws - 7kg 2x50 each side
- Rowing machine - resistance level 10, 15 minutes
- Run (treadmill) - 20 minutes (warm-up, sprint fast!, cool-down)
- Stretching
- PM Fixed gear bike ride - 8.2 miles @ 16.5 mph
Monday, July 27, 2009
Training Log - July 26th 2009
- Run (road) - 10 miles
- Sawed 3 downed trees into heavy 8-10 foot sections using bow saw
- Dragged (or carried on shoulders) log sections from marsh to woodpile (a few hundred yards)
- Sawed some of the logs into smaller pieces
Saturday, July 25, 2009
Training Log - July 25th 2009
- Fixed gear bike ride - 6 miles (home to gym)
- Pool running (aqua jogger w/ tether) - 61 minutes
- Fixed gear bike ride - 6 miles (gym to home)
- Also started to break-in new hiking boots
Friday, July 24, 2009
I shed no tear
"For mortals vanished from the day's sweet light. I shed no tear; rather I mourn for those who day and night live in death's fear."
~Greek Proverb
Training Log - July 24th 2009
- Incline press (smith machine) - 70# + bar 1x15, 80# + bar 1x13, 1x8, 1x6
- Incline dumbbell press - 35# 1x15, 40# 1x14, 1x12, 1x9
- Push-ups bosu ball (kneel) - 1x14, 2x10
- Sit-ups - 2x40
- Medicine ball overhead throws - 7kg 1x25
- Medicine ball lateral throws - 7kg 1x30, 2x25 each side
- Pull-ups (palms in) - 2x5
- Rowing machine - resistance level 10, 10 minutes
Thursday, July 23, 2009
Upcoming events
Back to running again... right foot is feeling much better. Follow-up x-ray was negative for a stress fracture. Soft tissue (ligament) damage is healing. I was able to run 5 miles w/o pain today.
Upcoming events (brain and body):
- August 1-9 - US Go Congress (US Open) http://www.gocongress.org/ Washington DC Area
- August 15th - 100 on 100 relay http://www.100on100.org/
- August 23rd - 17th Scholarship Cross Country Run 5K - South Burlington
- August 30th - (Maybe) Race to the top of Vermont
- September 12th - 41st Archie Post 5 Miler Gutterson Field House
- September 19th - 6th Common to Common 30K Memorial Hall, Essex Center
- September 27th - Downtown 10k fundraiser - Team in Training
- October 11th - Mohawk Hudson Marathon
- October 17th - Mens Health Urbanathlon - Chicago (Maybe) (Probably not)
I plan to build up mileage very slowly and continue substituting some of my runs with zero-impact pool running.
Training Log - July 23rd 2009
- Wake up 5:30 AM
- Run (road) - 5.2 miles
- Pool running (aqua jogger w/tether) - 61 minutes
Wednesday, July 22, 2009
Training Log - July 21st 2009
- Incline press (smith machine) - bar + 70# 1x15, 1x13, 1x10, 1x7
- Incline dumbbell press - 35# 1x15, 1x12, 1x10, 1x9
- Push-ups bosu ball (kneel) - 2x12, 1x10
- Pull-ups - 1x7, 1x3
- Sit-ups - 1x40, 1x30
- Slow jog treadmill - 1 mile, 9:00
Monday, July 20, 2009
Do not fear death
- "Do not fear death so much, but rather the inadequate life."
~Bertolt Brecht (1898 - 1956), The Mother, 1932
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