Wednesday, February 25, 2009

Monday Feb 23- Group 4 miler

Ran 4 easy miles with the pack, then some stride-outs to finish.

Tuesday, February 24, 2009

Saturday Feb 21- Big Hill Run

Did the 6.5 mile run with the nasty-assed hill right at the start. Gravity is a cruel force of nature.
Wound up soaked through in cold rain on the way back.
Good run though!

Friday, February 20, 2009

Thursday Feb 19- Group interval run

Wow- first post and workout since Monday. Tuesday and Wednesday I was wiped out and rested, but was weird tired today still. Others in the group mentioned this, so I'm writing it off as a seasonal change thing. Definitely not age-related. And now, for a nap...

A.M.- Mobility work, targeted drills, KB circuit.

P.M.-

Ran 5+ miles with the pack, including 6 hard 1k intervals.

Tuesday, February 17, 2009

Monday Feb 16- Group run

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Ran 4 miles with the group.

Notes: Group training is new for me, and good training in that it pushes me harder than I sometimes go by myself. A good run.

Sunday, February 15, 2009

Saturday Feb 14- Running on grass

No, not that kind of grass....

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-

Big-ass run.

Notes: Ran for 75 minutes on the IU XC Course, first time since last Fall. I have always liked running on grass. The course has some good hills too, so there's that. I have no idea of the distance covered because I don't know the actual course, but given the time and my pace, I'm calling it 7 miles. Kicked my butt, too- running on grass takes more energy than roads.

Saturday, February 14, 2009

Friday Feb 13- Lifting

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Mobility warm up,

1- Front squats- 5Xbar,95,115
135X5X5

2- Deadlift- 5X135,185
225X5X4, 280X5

Notes: Done fast on the fly, a pretty good workout. But I need a new program.

Friday, February 13, 2009

Thursday Feb 12- Group run

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Mobility work,
Run 4 miles with the herd, including 9X1 minute intervals.

Notes: Felt really good, especially on the intervals, so weights on wednesday is maybe better than an extra run.

Thursday, February 12, 2009

Wednesday Feb 11- Lifting

A.M.-
Mobility warm up, targeted drills, KB circuit

P.M.

Ball/roller work, mobility warm up

1-Squat- 8Xbar,95,
135X8,8,8,8

2a-DB Incline neutral grip alternating press- 8X35,10X45,45,45,45
2b-DB 1 arm row- 8X35,45, 90X8,8,8,8

Notes: Realized I've been running more than lifting for a couple of weeks, and this felt good.

Tuesday, February 10, 2009

Tuesday Feb 10- KB

A.M.-
targeted drills, mobility work, KB circuit

P.M.-
Ball/roller work, mobility work.

Lots of KB moves, mostly alternating swings and get-ups. Went as heavy as I could, swings in sets of 20, get-ups done 3 each side. Managed to move up to 20K 'bell for two sets of 2 get-ups and that went well.

You appreciate a good grounding in controlled form when you go heavier, because without it trouble lurks nearby.

Monday Feb 9- Group run

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
4 miler with the herd, plus 10 stride-outs of about 40 yards each.

Saturday Feb 7- Big run

Went for a hard 6.5 mile run today that includes a big-ass hill right at the start. Did pretty good, then headed into town for some birthday apple pie. Apple pie!

Friday, February 6, 2009

Thursday Feb 5- Running intervals

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Mobility warm up,
ran with the group tonight, perhaps 4 miles total. Did 4 1K laps of a park at a good clip.

Notes: Felt tired and real good. Running with a pack is a big help.

Wednesday, February 4, 2009

Wednesday Feb 4- Cold run

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-

Mobility warm up,
run 4.5 miles.

Notes: Feels more natural with every run now, and my hip and all joints feel just fine.
Yeeha!

Wednesday Feb 3- KB workout

A.M.-
targeted drills, mobility work, KB circuit

P.M.-

Ball/roller work, mobility work,
KB work

Notes: Did a variety of KB movements, mostly get ups and swings in alternating sets. Also worked on windmills.

Tuesday, February 3, 2009

Monday Feb 2- Group run

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Met with the (large) group and chatted, broke into our smaller groups and ran 4 miles, finishing fairly hard the last mile or so. Then ran 10 (40 yd?)stride-outs in the hard-crusted snow.

Notes: Diggin' it big time. Down 4 pounds too.

Monday, February 2, 2009

Sunday Feb 1- Mobility day

Today is an off day from training, but I've been very happy with the results of doing extra mobility work lately and got in a couple of sessions today. I've been doing the targeted drills Bill gave me to do, and some from the PT sessions I am still going to, plus some I learned from Brett Jones at the I-FAST KB seminar a couple of weeks ago, plus some I learned from Inside Out and Magnificent Mobility DVDs I got on a visit to I-FAST, and even some beginner entry-level 101 type Yoga moves. It's all very helpful, but the toughest is the yoga.

The result is really pretty amazing. Back in August I went to see Bill Hartman for the first time and my shoulder was in horrible shape, my upper back was also pretty stiff, and my hips weren't much better. Now, a lot of that has changed, and continues to improve. One big point Brett made to the class that specifically hit me hard was stressing the importance of mobility, which he placed in front of training for strength. When I thought about that it made sense. So, I'm staying on the mobility work, and that's just what i did today. Ball and roller work, stretching, drills, some yoga (ugh!), and a long easy walk, and I feel real good.

Sunday, February 1, 2009

Saturday Jan 31- Run

A.M.-
targeted drills, mobility work, KB circuit

P.M.-

Ran 4.5 mile 'standard' course. Snowy and slick, but peaceful and scenic also.

Notes: End of the first week of the new routine. Ran mon/thu/sat and lifted tue/wed/fri, with Sunday off. Definitely tired on this run, but felt good and happy with this routine. Doing lots of mobility work to keep joints happy. Researching a lifting program that will fit well with running more again.