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 Post subject: Re: Your workout today
PostPosted: Sun Mar 23, 2014 9:35 am 
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Dead by dawn
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jordanpattern wrote:
monkeytoes wrote:
1:30 riding on the trainer


Do you ever use things like the Sufferfest videos for trainer workouts?

Mine today was a quick hour-long ride to get my legs ready for racing tomorrow.

No, I've never seen them. I have been rewatching Lost all fall and winter while on the trainer.

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 Post subject: Re: Your workout today
PostPosted: Sun Mar 23, 2014 4:47 pm 
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Chip Strong
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I stubbornly refused to run in this horrible continuation of winter weather we are having so I forced myself to get my long run done inside. Treadmill, track, treadmill again. 32km run done. Boom!


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 Post subject: Re: Your workout today
PostPosted: Sun Mar 23, 2014 9:11 pm 
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gym sunday: treadmill, elliptical and some core work....a bit of weights tonight.

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 Post subject: Re: Your workout today
PostPosted: Tue Mar 25, 2014 1:43 pm 
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Eight minute set of jerks with the 12kg, managed 146 reps. I'm aiming for 180 reps over ten minutes at competition so this was a pretty good practice set.


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 Post subject: Re: Your workout today
PostPosted: Tue Mar 25, 2014 2:32 pm 
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cardio, hand weights, zumba at lunch then the gym later for a bit of treadmill-talk with the boyfriend.

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 Post subject: Re: Your workout today
PostPosted: Thu Mar 27, 2014 1:05 pm 
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Did an awesome competition part-set and my form and total reps are looking good.
Static holds in clean and overhead and some heavy farmer walks.


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 Post subject: Re: Your workout today
PostPosted: Thu Mar 27, 2014 10:56 pm 
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Chip Strong
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Yasso 800's + a couple km warm up/cool down. According to my Yasso paces, I am on track for a PR in the marathon in May.

For those who have no idea what I'm talking about: http://www.runnersworld.com/race-training/yasso-800s


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 Post subject: Re: Your workout today
PostPosted: Sat Mar 29, 2014 11:02 pm 
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I have been remiss about logging my workouts. Today was an hour trail run and a 1:15 team swim.

What's your marathon goal studio?

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 Post subject: Re: Your workout today
PostPosted: Sun Mar 30, 2014 9:21 pm 
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Chip Strong
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Let's just say under 4:30?

I haven't actually decided on a race plan mostly because I am running a 50km ultra 4 weeks later. I would like to "better" my marathon experience from 2 years ago, but a main goal of mine is to improve my fueling and hydration strategy, since I really feel that is what was the weakest link for me in my first marathon. I also have to get under 4:30 to qualify for the 50km, (I'm already registered; they won't kick me out or anything) but that shouldn't be a problem, since my current marathon time is just a few minutes off that.

Basically, I need to figure out if I want to race hard in the marathon and "just finish" the 50km or run a 4:30 but not kill myself and focus on a time for the 50.

It's 5 weeks to the marathon and 9 to the 50km so I guess I'd better decide! I've been pretty good with my training so I'm not worried about trying to "cram" but just decide which race is more important. I keep flipping and flopping and what to do. Runner's angst!

You're running the full in May, yes, MT? What are you thinking for your race?


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 Post subject: Re: Your workout today
PostPosted: Sun Mar 30, 2014 11:09 pm 
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Yes, I'm still running the full. My marathon PR (well, my only marathon) is 4:29. This time around I was set on breaking 4:20, hopefully closer to 4:15 and my 800 pace at track was spot on, but that was before I got injured and spent time on the flippin' elliptical instead of running. Now that we're 5 weeks out and my long run is 15 miles in late January... well, we'll see, right? I can go ahead and race hard if I feel I'm ready for it because I don't have another A race until November. I will be reassessing week by week.

Anyhoo... today was a double run day. 1:15 in the morning, 45 minutes in the afternoon at goal marathon rp.

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 Post subject: Re: Your workout today
PostPosted: Mon Mar 31, 2014 7:31 pm 
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Today was a NROLFW workout. I have definitely been neglecting my strength cross training. I expect DOMS tomorrow!


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 Post subject: Re: Your workout today
PostPosted: Tue Apr 01, 2014 9:57 am 
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6am hot yoga - I had a really great, strong practice this morning

My legs are already sore from my weight workout yesterday (yeesh) but I am planning on running in the evening. Probably a 10km-ish tempo with an extended warm up/cool down.


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 Post subject: Re: Your workout today
PostPosted: Tue Apr 01, 2014 11:39 am 
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i hit up the gym at the hotel sunday - the gym was nicer than the one we pay monthly for...

monday - lots of yoga because i felt i needed a boost. of course some zumba!

today was glut work & barre stuff...later zumba at lunch & then some treadmill at the gym.

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 Post subject: Re: Your workout today
PostPosted: Tue Apr 01, 2014 12:59 pm 
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Lower body day:
Leg extension, leg curl, squat sled, abductor, and adductor machines.
45 minutes walking at an incline on the treadmill.

It was a good day :-)

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 Post subject: Re: Your workout today
PostPosted: Tue Apr 01, 2014 5:19 pm 
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Yesterday was snatches and jerks with the 14kg, bumps and swings with the 16kg and then Tabata intervals of 12kg thrusters, 12kg high pulls and v-twists.

Today was a complex (bump, jerk, 1/4 squat), double swing snatches, single swing snatches and regular snatches all with the 12kg. It was super hard, sweaty work.


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 Post subject: Re: Your workout today
PostPosted: Thu Apr 03, 2014 11:32 am 
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yesterday was am/pm yoga, zumba. today was barre and some weights. later a walk & some zumba. my buns need a break i think. they are sore.

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 Post subject: Re: Your workout today
PostPosted: Thu Apr 03, 2014 6:17 pm 
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Inchworms with push-ups, goblet squats with 16kg, dead swings and regular swings with 16kg, just bodyweight squats, halos and presses with the viper - 8kg?, rope thwapping in between.


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 Post subject: Re: Your workout today
PostPosted: Fri Apr 04, 2014 9:24 am 
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I don't have a lot of time on my hands at the minute so my daily workout routine consists of 100 push ups, 100 squats and 300 abs


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 Post subject: Re: Your workout today
PostPosted: Sat Apr 05, 2014 2:39 pm 
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I've not been logging workouts here because I am lazy, but I think this week was:

Monday: swim, main set was 10x100 descending (which is hard... I don't have 10 speeds of swimming!) + some core work
Tuesday: 40 minute zone 2 run
Wednesday: 1:15 run, keeping a tight rein on my heart rate, increasing it in 10' increments
Friday: I skipped my swim :(
Today: bike/run combo workout. 3x(12' zone 3 ride with 10" max efforts every 2' / 1 mile zone 4 run)

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 Post subject: Re: Your workout today
PostPosted: Sat Apr 05, 2014 5:51 pm 
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Today I worked on increasing reps.
Five sets of jerk, three sets of snatch then some squats and lunges.


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 Post subject: Re: Your workout today
PostPosted: Sun Apr 06, 2014 5:02 pm 
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32km/20mile run. I felt really good today so I pushed the pace and ended up doing my run very close to my projected race pace. The last few km were hard, but it also felt doable. Hooray!


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 Post subject: Re: Your workout today
PostPosted: Sun Apr 06, 2014 5:04 pm 
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Double run day: I did 1:30 this morning, heading out soon for another hour with the goal of holding a faster pace than this morning.

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 Post subject: Re: Your workout today
PostPosted: Sun Apr 06, 2014 5:42 pm 
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Today: nothing... because yesterday: 56 miles with 8,100 feet of elevation gain.

Everything feels bad now.

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 Post subject: Re: Your workout today
PostPosted: Sun Apr 06, 2014 8:41 pm 
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gym: treadmill, elliptical, weights, ab stuff....

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 Post subject: Re: Your workout today
PostPosted: Mon Apr 07, 2014 12:01 pm 
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yoga, lots of bending and folding. trying to work out the mental funk that has taken residence in my mind.

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