It is crazy what is now considered a pretty "big" training day. Nonetheless, Sunday was a good day of training for me at this point.
60:00 run with Declan in the am - felt great! Not sure if it was the good night's sleep or the new shoes but everything seemed to click. We did the bridges (Manhattan and Brooklyn, and then ran the waterfront path and finished at the playground).
55:00 Trainer ride - 10 minute warm-up, 15 minutes steady, 15 minutes mod-hard, remainder easy
Monday, June 20, 2011
Saturday, June 18, 2011
Week in review - oops!
No excuses but I had a crazy week of work and travel. I am going to to do my best to remember what I did - nothing epic for sure due to lots of late nights, many miles of driving, and a ton of fatigue.
Saturday 6.18.11
5 mile interval run
60 minute boot camp class at Equinox - I tried a new class to mix it up but i have to say I am not impressed with their group-exercise. Especially for an expensive gym! There is just NO consistency - never quite know what you are going to get.
Friday 6.17.11
Great run - actually ran on the treadmill despite a pretty nice day to get in good interval work. 8 miles in less than 1 hour.
KB swings - 50 swings (5x10 ) with 53# KB
Thursday 6.16.11
Crappy morning run in RI - sort of meandered and was VERY sore. 45 minutes, quick TRX circuit.
Wednesday 6.15.11
20 minute jog - OFF
Was planning on a "real" run but was super tired after arriving in RI at 12:30 the night before.
Tuesday 6.14.11
6 mile run
60:00 Exhale
Monday
75:00 bike ride with intervals (3x15 minutes)
Sunday
5:00 run with Sam and Declan
Saturday
6:00 run in Annapolis
7 (2 pull-ups, 10 push-ups, 15 sit-ups, 20 squats)
Friday
6:00 run with Kate in Annapolis
Saturday 6.18.11
5 mile interval run
60 minute boot camp class at Equinox - I tried a new class to mix it up but i have to say I am not impressed with their group-exercise. Especially for an expensive gym! There is just NO consistency - never quite know what you are going to get.
Friday 6.17.11
Great run - actually ran on the treadmill despite a pretty nice day to get in good interval work. 8 miles in less than 1 hour.
KB swings - 50 swings (5x10 ) with 53# KB
Thursday 6.16.11
Crappy morning run in RI - sort of meandered and was VERY sore. 45 minutes, quick TRX circuit.
Wednesday 6.15.11
20 minute jog - OFF
Was planning on a "real" run but was super tired after arriving in RI at 12:30 the night before.
Tuesday 6.14.11
6 mile run
60:00 Exhale
Monday
75:00 bike ride with intervals (3x15 minutes)
Sunday
5:00 run with Sam and Declan
Saturday
6:00 run in Annapolis
7 (2 pull-ups, 10 push-ups, 15 sit-ups, 20 squats)
Friday
6:00 run with Kate in Annapolis
Wednesday, June 8, 2011
Thurs. June 8th
2 mile walk with D VERY early this morning:-) Nice to get the legs moving before 7:30....
60:00 easy run in the am (legs felt really heavy)
75KB swings (warm-up was 35#x25, main set was 5x10 with 53#)
45:00 yoga
60:00 easy run in the am (legs felt really heavy)
75KB swings (warm-up was 35#x25, main set was 5x10 with 53#)
45:00 yoga
Tuesday, June 7, 2011
Spicy ride and KB swings
60 minute trainer ride with 20 x (1 min. threshold, 1 minute off) - my legs felt a bit tired from yesterday's run and class
Strength Session:
2mile warm-up run
25 KB swings (32#)
5 x (10 KB swings 53#, 10 TRX rows, 15 TRX standing roll-outs)
Strength Session:
2mile warm-up run
25 KB swings (32#)
5 x (10 KB swings 53#, 10 TRX rows, 15 TRX standing roll-outs)
Monday, June 6, 2011
Sunday, June 5, 2011
Weekend wrap-up
Sunday 6.5.11
Great early morning run - about 10 miles, felt great (amazing what not having a running stroller can do!)
Quick TRX circuit while D was napping: (3 Rounds)
15 low rows
15 suspended side lunges
15 Is / Ts
15 standing roll-outs
15 TRX chest presses
Saturday 6.4.11
felt pretty crappy on our ride - cut to just 1:45
100 KB swings (35#) 4:30
45 Stability ball hamstring curls
few rounds of posterior shoulder / back dumbell work
Friday 6.3.11
easy run with D (4-5 miles)
KB work - swings and deadlifts
Thursday, June 2, 2011
Thurs. June 3
7.5 mile run (great to catch up with Halle!)
strength circuit:
3 rounds - stability ball hamstring curls x 15, oppositional pelvic raises x 15
3 rounds - suspended bodyweight lunges x 15, bent over rear flys x 15
30 minutes of yoga
June 1
1:45 bike ride in the am (rode to Central Park) - 3x 15 minute increasing intervals
15:00 "COM" method at home:
Warm-up - 5 minutes of easy KB swings and TRX work
10 KB swings (35#,) 10 KB straight leg deadlifts (55#) 10 TRX low rows, 10 TRX Ys
10 KB swings, 9 DL, 9 TRX rows, 9 Ys
Repeated this progression down to 1 DL, 1 TRX low row, 1 TRX Y
20 minute easy run with Declan in th pm
June (and new approach)
Despite the fact that I may be the world's worst blogger, I am setting a goal to record every workout in June. Here goes! I am largely motivated by the fact that I am using myself as a guinea pig to experiment a bit with a training program. I have been doing quite a bit of barre work at Exhale (like Bar Method or Physique 57) but I find it is lacking in a few areas. I am going to use this month to experiment with a building a program that addresses those areas, namely the posterior chain (glutes, hamstrings, back etc.) Looking around the room at Core Fusion I saw quite a bit of rounded shoulder action and under developed glutes (in comparison to quads which are worked heavily during thigh work). It doesn't make sense to me that you spend 10 minutes doing load bearing thigh work but glutes are not addressed with the same focus!
I think that if done with purpose a pretty killer program could be built utilizing Pilates / Barre principles, TRX work, and Kettlebells. Should be fun:-)
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