The Journey is the Destination

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November 24

Rest Day.

May get some yoga in later today.

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 10

November 23

Run
  • 1h 22m
  • 8.00 miles
  • 10m 15s /Mi

Ran the YMCA Turkey Trot this morning. It was a beautiful cool day. There were about 29,000 people running the Turkey Trot - an 8 mile run or a 3 mile run. Michele ran well and now wants to try a half marathon. I think she's going to sign up for the White Rock Lake half.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

November 22

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Leg-Raise, Hanging
    1
    15
    15
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Deadlifts
    1
    15
    15
    100
    100
  • BACK - Lateral pull-downs
    1
    15
    15
    50
    50
  • BACK - Seated row
    1
    15
    15
    70
    70
  • BICEPS - Bent Bar Standing
    1
    15
    15
    45
    45
  • CHEST - Flat Bench Press
    1
    15
    15
    70
    70
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0
  • LEGS - 2 Leg Squats
    1
    15
    15
    100
    100
  • LEGS - Hamstring curl
    1
    15
    15
    50
    50
  • LEGS - Knee-ups
    1
    15
    15
    25
    25
  • LEGS - Leg Press
    1
    15
    15
    130
    130
  • LEGS - Quad Extensions
    1
    15
    15
    50
    50
  • LEGS - Standing calf raises
    1
    15
    15
    130
    130
  • SHOULDERS - Machine Military Press
    1
    15
    15
    70
    70
  • TRICEPS - Skull crushers
    1
    15
    15
    30
    30

AA Phase

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

November 21

Run
  • 1h 00m
  • 6.75 miles
  • 08m 53s /Mi

Tempo
Weather: 60, clear, no wind

Started out running 5x5' at LT, but felt kind of crappy and bonky. So, after 2 intervals, decided to just run tempo for the entire run. The bonky feeling went away and the run turned out to be OK.

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 6 Overall Workout: 4

November 20

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Deadlifts
    1
    15
    15
    100
    100
  • BACK - Lateral pull-downs
    1
    15
    15
    70
    70
  • BACK - Seated row
    1
    15
    15
    95
    95
  • BICEPS - Bent Bar Standing
    1
    15
    15
    50
    50
  • CHEST - Flat Bench Press
    1
    15
    15
    70
    70
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0
  • LEGS - 2 Leg Squats
    1
    15
    15
    100
    100
  • LEGS - Hamstring curl
    1
    15
    15
    50
    50
  • LEGS - Knee-ups
    1
    15
    15
    25
    25
  • LEGS - Leg Press
    1
    15
    15
    130
    130
  • LEGS - Quad Extensions
    1
    15
    15
    70
    70
  • LEGS - Standing calf raises
    1
    15
    15
    130
    130
  • SHOULDERS - Machine Military Press
    1
    15
    15
    70
    70

AA Phase

Sport
  • Yoga
  • 20m
The IMFL goals and other stuff have been up on my blog long enough.  Today I decided to update those goals with next year's goals.  These are tentative races and may change.  I also started working on training plans for these races. 

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7 Overall Workout: 3

November 19

November 18

Run
  • 2h 54m 01s
  • 15.40 miles
  • 11m 18s /Mi

Endurance
Weather: 60s, sunny, light wind, beautiful

This was my last long run before WRL Marathon. The pace is slow because I ran the first 8 miles with Michele. This was her last long run before the Turkey Trot on Thursday. I really never felt good or got into a groove. My legs were tight and tired. Oh well. Time to taper for WRL.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 2
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zia_cyclist's Training Log


 November 2006 
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