Enjoy the Journey

Wednesday - October 9

Run
  • 58m 18s
  • 4.85 miles
  • 12m 01s /Mi

Met Karen at Lincoln Park, we jogged over to Oak Ridge Cemetery and ran The Octo. We would rest for a minute at the top of each hill. I was feeling very strong tonight, maybe because of the cooler weather, maybe because of all the squats and strength work, but whatever the reason, attacked the hills at a 9:40 pace. Wish I could sustain that on the flat!

Strength
  • 12m

25 crunches
25 bicycles
25 leg lifts
25 scissors
1 minute plank
75 air squats
20 pushups

I have been very run-focused and am missing the bike. :(

Tuesday - October 8

Strength
  • 10m

25 crunches
25 bicycles
25 leg lefts
25 scissors
1 minute plank

75 air squats
20 pushups

Sport
  • HIIT
  • 20m

3 rounds of Day 3 from Daily HIIT. Here is link to the workout. This kicked my ass
http://www.dailyhiit.com/challenge/7-day-challenge-day-3

Overslept and didn't get up to run. This cooler weather is great for sleeping.

Monday - October 7

Run
  • 48m 54s
  • 4.00 miles
  • 12m 13s /Mi

Met Karen at the park. My legs felt great, seemed to have a lot of pop for once. The cool temps helped immensely. Karen was not feeling so chipper and was struggling to keep up. Ended up slowing down quite a bit the last mile and a half. We did find three golf balls!

Strength
  • 20m

Abs
30 crunches
25 bicycles
25 leg lifts
25 scissors
1 minute plank

From Big HIIT - October Squat Challenge
75 squats
15 pushups

From Daily HIIT
Arm stuff

Had a weekend of craptastic nutrition and can definitely feel it today. Assuming the rain holds off, meeting Karen for a run tonight in Washington Park.

Sunday - October 6

Strength
  • 25m

Ab Challenge
30 crunches
30 bicycles
30 leg lifts
30 scissors
1 minute plank

From Big HIIT - squats/pushup challenge for October
66 squats
13 pushups

HIIT Workout from Daily HIIT
Bunch of stuff that I can't remember the name for, ab-oriented

Saturday - October 5

Run
  • 2h 05m
  • 10.00 miles
  • 12m 30s /Mi

Met Karen at Panera and ran to FitClub, then over to Washington Park. Muggy morning, but still a decent run. Took one minute walk break every mile

Friday - October 4

Strength
  • 17m

30 crunches
30 bicycles
30 leg lifts
30 scissors
1 minute plank

50 squats
10 pushups

7 PM
5 rounds of
20 jumping jacks, 10 pushups

A little more on the attack on the woman runner yesterday --- evidently the man who attacked her ran off when she screamed and fought back. He got into a small red car that appeared to be waiting nearby. Another man was driving. Disturbing that they would appear to be working as a team.

Even worse, a couple of reports surfaced yesterday that these two were spotted hanging out at the trailhead of the Sangamon Valley Trail last weekend.

I think I'll avoid the bike trails for a while when running solo. I hate that things like this make me have to rethink routes and dig out the pepper spray.

Thursday - October 3

Run
  • 48m 12s
  • 3.85 miles
  • 12m 31s /Mi

Met Karen at Lincoln Park and we ran over to the cemetery and did the Octo, a series of 4 hills that fan out from a small area near the civil war soldiers' plot. Tough hills. We would run a hill and walk a minute to recover.
Got back to Lincoln Park and considered running a lap of the park, but a scary t-storm was bearing down on the area. It's raining like crazy now. We need the rain, it will be great sleeping weather

Strength
  • 17m

30 crunches
30 bicycles
30 leg lifts
30 scissors
1 minute plank

From HIIT Website
45 squats
10 pushups

7 PM - After running
5 rounds of:
10 pushups, then jump rope to equal one minute (turned out to be 15 seconds of pushups, 45 seconds of jump rope)

Gratitude Challenge - Day One
This morning a female runner was attacked on a road that I used to run on. It's considered a safe area with houses all around. She just happened to be in the wrong spot at the wrong time. I am grateful that for all the years I have gone out running alone and at odd hours, nothing like this has happened to me or to my fellow running friends.

GNO was ok, there were about ten ladies who showed up and met at the new winery. It was almost too big of a group, mostly everyone sat in a circle around the food and chit chatted with the person next to them. I got bored and left after an hour.

Schedule says 5 miles with hills tonight. Headed over to Lincoln Park to run with Karen after work. T-storms are in the forecast so let's hope that holds off.

abake's Training Log


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Volume

Time
Distance

Upcoming races

  • St. Judes Memphis Marathon (Run)
    12/6/2014 Memphis, Tennessee

Totals

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