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November 17
November 16
- 1h 16m 33s
- 10.00 miles
- 07m 39s /Mi
Went to gym to run 10 miles on the treadmill, cause I FREAKING HATE THE COLD, especially when it's accompanied by wind and spitting snow.
Started off at a 7:46mm, and after 5 miles began hitting the INCREASE PACE button every mile, so I could negative split it. Tready is SO good for doing this....it's just SO nice and brainless.
- 07m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CORE - General130030000
20 X each Around the World! YEA!
November 15
- 44m 04s
- 6.00 miles
- -----
On tready at gym.
Ohhhh, it is a ugly day here in Northern Kentucky. Low 40s, raining, windy.
Miles 1-2 8:07mm
Miles 2-4 6:18mm (race pace?)
Miles 4-6 7:30mm
WHEW.
My legs, especially my hammies, are STILL tender from my TABATAS...almost like a muscle pull, but it's getting slightly better every day. Geez.
Had to get up early this morning to get the workout in. Got the the gym JUST as it opened and hit the tread mill for a semi pace run. Legs STILL feel tore up for tabatas a few days ago, and my chest is even hurting for lifting.....I AM SUCH A WUSS! I had to help organize a local race this morning in INDEPENDENCE, the city I work in. I was the police liasion to make sure our police guys were set up in the proper places. Mary ran it, as well as my friend from work, Catherine (BIGTOE). This was Catherine's FIRST running race, so she was very nervous. What a icky day for a race. Mary brought the kids and Catherine showed up with her husband, who had just got off 3rd shift. Mary ended up winning her age division!!! YEA!!! Catherine finished strong and it was awesome to see her do so well! I went home after the awards, did some stuff 
. Got ready to go to work.....LAST DAY ON 2nd shift for 3 months...I go to STUPID 3rd shift next. UGH!
November 14
- 45m
- 2000.00 yards
- -----
THE WORKOUT:
Swim Workout #1B – 2000 yards/meters
4 x 100 (swim, kick, pull, swim)
3 x 200 pull on base
2 x 100 on base (1 easy, 1 fast)
4 x 50 on base (alternating easy/fast)
8 x 25 on base (1 easy, 3 fast 2 times through)
2:00 break
4 x 50 on base (alternating easy/fast)
8 x 25 on base (1 easy, 3 fast 2 times through)
Felt good. Was hoping this would help loosen up the ole legs a bit, but it really didn't. Decided to do a little treadmill run to see if that would help....
- 09m 15s
- 1.00 miles
- 09m 15s /Mi
Just a little trot to see if the soreness in my legs could be helped from my TABATAs. Geez, talk about MUSCLE SPECIFIC! HOLY CRAP, the first couple of minutes REALLY HURT! Eventually it toned down to just uncomfortable. This helped a bit. Went to do a little lifting after this.
- 08m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1505000
- CHEST - Dumbell Pullover215153030
- CHEST - Flat Bench Press215159595
- CHEST - Flies - Flat215152020
- CORE - Side Plank Crunch2252500
- CORE - Side Planks2252500
- TRICEPS - Bench Dips3202000
Crunches were on SWISS BALL
Just getting into the weights again, so I'm going very conservative. I'm already sore from "easing in" to the upper body thing again. Geez Louise!
November 13
- 1h 30m
- 23.60 miles
- 15.73 Mi/hr
On the trainer, watching some stupid movie that I couldn't even bring myself to watch the end of.
- 13m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Pullups - Medium Grip, Pronated33600
- BACK - Pullups - Medium Grip, Supinated35500
- CORE - General222522500
15 times each each Around the world, down twice. Yea.
OH, How freaking pathetic am I? Geez, my pull up actually got WORSE this time. My forearms are still fried from doing these 4 days ago. Hopefully, when they recover a little more, I can get some actual gains in. Geez! I used the hand strap today after my first rep, since THAT seemed to be a weak point I could deal with.
I think I'll walk down to the beach today and just sit and listen to the waves crash on the sand. Perhaps I'll walk in the water and feel the salty spray on my face while sea gulls squak in the distance. Yea, the feeling of the sand between my toes, and warm breeze.........AHHHHHHHHHHHHHHHHHHHHH, I LIVE IN FREAKING KENTUCKY!!!!!!!!!
I'm putting my bike on THE TRAINER, since its raining and about 50 degrees. Someone SMACK me for living in this UNbeachified state.
Gotta go back to work today. Ugh. I have no enthusiasm for this. I really need something to put the SPARK back in this job...but for the most part, I'm just burned out, bored and tired of it....all the while KNOWING that I should be thankful to at least HAVE a job.
November 12
- 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.
- 07m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches110010000
- LEGS - General10000
Legs: Squat Tabata's. 4 minutes worth. YEA BABY! BURN IT UP!
November 11
- 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.
- 16m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CORE - General225025000
- SHOULDERS - Arnold Press310101515
- SHOULDERS - Front DB raise310101010
- TRICEPS - Bench Dips3202000
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
timebaron's Training Log
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November 2008 
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Upcoming races
- Burning River 100 (Run)7/27/2013 Cleveland, Ohio
- Virginia Double Ironman Triathlon (Triathlon)10/11/2013 Spotsylvania, Virginia
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The Workout: 1600
4 x 100 (swim, kick, pull, swim)
3 x 200 pull on base
2 x 100 on base (1 easy, 1 fast)
4 x 50 on base (alternating easy/fast)
8 x 25 on base (1 easy, 3 fast 2 times through)
Just a short one today. I was going to do 2000, but I didn't have time for THAT and some lifting afterwards, and I'm REALLY trying to get back on board for the lifting, and since I won't see a TRI for several months, I'm really just swimming for "maintenance" right now.
EXERCISE
Sets
reps
reps
wt.(lb)
wt.(lb)
Pullups....I think I'm actually doing WORSE than when I started.
Rows.....fine
SQUATS....TABATAS! Just recovered from the last ones enough to try it again
CORE..20 X each of around the worlds!