One Step at a Time...

my training blog my training calendar my training reports
print

November 12

Run
  • 42m
  • 4.80 miles
  • -----

INTERVALS. on tready at gym.
Did 1/2 mile warm up.
Did 11 X 440 yards at a 6 minute mile each, which is as fast as tready will go, so I pumped up the incline.
1-4 3%incline
5-8 4%incline
9-11 5%incline

Then went to do some Tabatas.

Strength
  • 07m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • LEGS - General
    1
    0
    0
    0
    0

Legs: Squat Tabata's. 4 minutes worth. YEA BABY! BURN IT UP!

November 11

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

Back on the TRAINER.
Getting back into the swing of things today. Only a light/moderate ride, but it felt good. I put my sensor back on the rear tire, so at least I know DISTANCE again.

Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - General
    2
    250
    250
    0
    0
  • SHOULDERS - Arnold Press
    3
    10
    10
    15
    15
  • SHOULDERS - Front DB raise
    3
    10
    10
    10
    10
  • TRICEPS - Bench Dips
    3
    20
    20
    0
    0

15 each of around the worlds=250 per set, done twice. Time to step up the CORE to the NEXT LEVEL!

First day with the Shoulds Workout. Starting very conservative with the weight, like the wuss I am.

Ouch.  Muscles are unhappy about being asked to become bigger and stronger. 

 

YOWZA!  Boston's last email told me it might take 5 or 6 weeks to verify my information for acceptance into the race, and now, 3 days later, I'M ACCEPTED!  

 

Dear Jim White,

This is to notify you that your entry into the 113th Boston Marathon on Monday, April 20, 2009 has been accepted.

Sincerely,

Boston Athletic Association

November 10

Swim
  • 53m 30s
  • 2600.00 yards
  • -----

THE WORKOUT:
Workout #3B – 2600 yards/meters

4 x 100 (swim, kick, pull, swim)

200 pull on base
2 x 100 pull on base
200 pull

300 free on base
2 x 150 free on base
3 x 100 free on base
2:00 break
2 x 100 free on base
2 x 150 free on base
200 free, hard effort

I really am just "winging" it here. I have no real AGENDA, other than swim DRILLS now, instead of just doing laps, and to do shorter distances as well as improve my speed. I'll do shorter workouts now...no need for the EPIC type IM workouts.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • BACK - Seated row
    2
    20
    20
    50
    50
  • CHEST - Pushups (FB)
    2
    20
    20
    0
    0

I need to get a real UPPER BODY plan going here. Right now, I'm just DOING STUFF, but after having nearly a year of VERY SPECIFIC workouts, I'd like to plan my upper body workouts a week in advance as well. I have resources...so I should use them.

Ok, a week PLUS has passed and it's time to move on.  Right now, my focus is getting ready for my 10K on Thanksgiving, but with an eye towards BOSTON in April, as well as a half marathon in Feb that will hopefully qualify me for NEW YORK MARATHON in November.  I'm looking to do more short course tri's in 2009 during the summer as well, as well as a smattering of 5 and 10Ks.  2009 will be a year of RACING, unlike 2008, which was a year of IM training, for the most part.

November 9

Strength
  • 14m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Medium Grip, Pronated
    3
    4
    7
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    3
    5
    8
    0
    0
  • CORE - General
    1
    300
    300
    0
    0

20 X each Around the Worlds

Did pullups at work gym before shift. Well, when you're THIS BAD at something, there's no where to go but up. Did each rep to failure. So sad, but in 6 months, we ought to see some significant improvements...don't cha think?

Well, it's been a WEEK now, and no sign of someone turning in my GARMIN, so we can count at least 2 dishonest people at IMFL (the first being the guy using flippers during the swim).  If someone had accidently found it, they would have had time enough now to turn it into NASPORTS or the people at IMFL locally, all of whom have my email and phone number, as I have bugged the crap out of everyone whom would take my name.  Bummer.  Well, I know what SANTA needs to bring us, and to the guy who stole my Garmin......A BIG OLE FUC&ING LUMP OF COAL FOR YOU!

 

Doing CORE will not mess with my legs.

 

Spent yesterday and some of today designing my IM tattoo.  I BELIEVE I have it designed.  Now I need to find someone capable of capturing it on my skin properly at a reasonable price.  May have to do it in stages to pay for it.  Stage 1.  Outline.  Stage 2.  Color.  Is that allowed in the world of TATTOO I wonder?

November 8

Run
  • 33m 24s
  • 4.00 miles
  • 08m 21s /Mi

Ugh. Ok. Ok....I've over done it this week. My quads started burning by mile 2. MILE 2! Geez. Sooooo, I'm just going to take tomorrow off and heal a little more.

I'm In
 
Mary kept giving me that LOOK like I had better sign up before it's to late.  So in the 
spirit of not getting the "I TOLD YOU SO" look, it is done.
 
Time to redeem my last poor showing. It would be hard to go slower, unless I ran
the course backwards.

November 7

Bike
  • 1h 00m
  • 15.00 miles
  • 15.00 Mi/hr

First bike since THE RACE. Just spun in the small ring at a low to moderate pace. Felt great.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • CHEST - Pushups
    2
    20
    20
    0
    0
  • TRICEPS - Bench Dips
    2
    20
    20
    0
    0

YOW, I'm a upper body weakling. Good thing I'm starting THIS now, cause I'm going to need all 6 months to get some REAL strength back.

 Me

I look strange in OPPOSITE WORLD!

 

Finally posted pics from IMFL  HERE .

November 6

Swim
  • 18m
  • 950.00 yards
  • -----

Just did a bit of swimming. Mostly laps with a slight warm up. Swam next to Mary. We're working on getting her FAST!

Strength
  • 07m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - General
    1
    300
    300
    0
    0

20 X each Around the world on the deck of pool after laps.

9:30am:  Had a nice swim this morning while hanging out with Mary. No movies today....must go back to work.....and work.  I guess the party if finally over after all.  Buggers!

show more

timebaron's Training Log


 November 2008 
SunMonTueWedThuFriSat
       1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30      
 

Volume

Time
Distance

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals