Wednesday, July 29, 2015


Main work set 5 x 3 x 100.

(I took a long nap yesterday afternoon and felt much better when I woke up - I think really I was just overtired and then also overheated during the workout.)

Lateral raises: 4 x 10 x 5lb.
Dumbbell rows (from yesterday): 4 x 12 x 40lb
Lat pulldowns

I think that was it - about :40 total. Will make an effort to get to the gym for 6am spin tomorrow - I slept too poorly on Monday night for it to make sense for Tuesday. Got a lot of work done today for my talk but there is still a lot left to do - that's OK, but I know I will be slightly sorry if I am still working on it in London early next week - I really prefer to have printed out a nice full clean copy or two before I start traveling, in case of technical or other disaster....

Tuesday, July 28, 2015

Minor deadlifts

Had a stomachache yesterday and was feeling a bit out of sorts, put it down to lack of sleep, but after another night of very poor sleep I am forced to conclude that the cause and effect goes the other way round: I've got some minor stomach bug and it's preventing me from sleeping. Don't feel super-sick, just poorly - went to the gym to do my deadlift day, but felt rather queasy as I warmed up and had to slow down the interval between sets as I felt as though I might hurl. Called it after the main set and came home, really just not feeling so good....

Warmup: 5, 5, 3 x 135
Work set: 10 x 3 x 165 (supposed to be on :30, but I did them on 1:00)

Will hope to feel better tomorrow and add the rest of the set to my bench day. Ugh!

Monday, July 27, 2015


I always slightly dread my first run in Cayman - heat and humidity - and that plus general inability to get up early and get out the door meant I was rather dragging my heels. But really it wasn't bad; when I come in July, I've been running in NYC heat and humidity enough that it's not bank-breakingly different (in January it really is a total shock to the system!).

(NB if I want to do a longer one on Friday morning I really will have to get up quite a bit earlier....)

:40 as 4:1

Sunday, July 26, 2015


Bailed a few days ago on the notion of a long ride - without an event I'm training for specifically, there are more relaxing ways to spend my only Sunday morning in Cayman this trip! Had thought I'd get up early and run, but woke up about 10 minutes before the alarm was due to go off (5:30) and was filled with horror at the idea of getting up so early, went back to bed. Instead went to the gym for a short treadmill run and spin class, will swim later with D. and C.

:15 run as 5min warmup, then 6 x (:30 @ 7.5mph, 1:00 walking recovery)
:50 spin class (T. was teaching, that's always fun)

Saturday, July 25, 2015


Made it safely to Cayman (different route than usual - often I fly direct, this time it was through Miami - much longer day of travel, only arrive mid-evening, but it's a more humane hour of departure and I think it's worth it not to miss the night of sleep before). Good morning workout at World Gym - did :20 or so of upper body (4 x 8 x 85 bench, 4 x 8 x 40 dumbbell row), then :50 spin class. Exercise makes me happy!

Thursday, July 23, 2015


This seems to have been a phenomenally tiring day, not quite sure why (I guess getting ready to go out of town is always stressful...). Good squats workout, though. I am ignoring the fact of light weights and rejoicing in the fact that I remembered the arched back from last week and am starting to consolidate various bits of form stuff. Ah, it is frustrating, but it is always the way of things that one piece of the puzzle causes disproportionately more trouble than the others!

speed set 10 x 3 x 60 on 1:00
then 4 x 4 with 5-second isometric hold at the bottom
3 x 8 x Bulgarian split squats
100 hip thrusters with bands

Wednesday, July 22, 2015


The humidity dropped and it's a beautiful day today - I finally stopped wondering why I live in this awful climate!....

Liz came uptown and we had a nice run together in Riverside Park along the water - GORGEOUS. I bailed shortly before the end - very sore/tight lower back (that lat attachment, on the right side mostly but to a lesser extent left side too), plus unpleasant dry mouth (not sure what this is from, a prescription drug maybe?). Stopped at 3.8mi (:45) and walked the last bit home, met up with Liz at park exit. It is a luxury that she came to me - I got to run with her AND have my "home" run!

Need to do some stretching and see what can be done about this back tightness, that was uncomfortable....

Tuesday, July 21, 2015


Gosh, this hot weather is disgusting - I met up with L. and G. for a couple of beers in Brooklyn after going to the gym, as it was my only chance to see them before I leave town Friday, and the subway trip home was utterly overwhelming - hot platforms, hot stopped trains. Won't be sorry to have a few weeks without this, though I will miss library/powerlifting club/cats....

Anyway good session with Josh et al. Work set at 65%: 4 x 10-12 x 85 (did 12 for the first 2 sets, 10 for the last 2). Board press (close-grip) 4 x 6 x 95. 5 x circuit of lateral raise (5lb only), "crying shrugs" (one-arm, 37.5), face-pull with band. There was a set of tricep pulls that I left partially undone as hands were needed to hold foam roller for board press.

1hr upper body

Funny birthday run!

Last year was more epic. This year I am just in survival mode and it is the most I can do to scramble myself from day to day, ugh! But Coach Dave has a gift for coming up with something suitable regardless, and this is the funny workout he wrote:
15 min easy to warm up, then a fun workout. Start with 55 seconds running, 5 sec walking. Aim to have the running as quality and smooth as possible. Then do 50/10, then 45/15, all the way down to 5/55. As you get more rest, make the running sections faster. Finish with 15 min super easy.
I did two rounds of it, it was indeed quite fun (though the weather is GROTESQUELY humid still, if not quite as hot as the last couple days. About :50 total (with 5min of walking after the second round).

Monday, July 20, 2015

Workout of bliss!

It's a heat wave in NYC, but I took a long nap this afternoon and just got home from a workout of bliss - I am forced to conclude that despite this year really not having gone according to plan, I am in pretty good shape.

Rode bike down and back - it is amazing how much more relaxing it is to ride this bike than a road bike with clipless pedals when you are going through chaotic streams of cyclists, pedestrians, rollerbladers etc. Nice breeze along the water though definitely HOT.

Deadlifts: my favorite of the three workout days for sure. Had a female partner on the bar, it was fun (usually we're each on our own bar, but membership has been picking up). Work set was 6 x 2 x 185/195, then we did 4 x 4 x 135/155 with a four-second hold halfway up. 5 x 10 x dumbbell row (37.5, but really that's too light, did 47.5 for my last 2 sets). A cable thing I can't quite describe, then 10 laps jogging around the sand volleyball court. Woo-hoo!

Saturday, July 18, 2015

Short run with fireflies!

I had a longer one on the schedule (70min with hills), but it was clear to me first that it was going to have to be Riverside rather than Central Park (not hill aversion as such, just feeling of dislike towards having to run through crosstown streets to get there), and then that I just didn't have the vim. Really good quiet work-reading day at home, gearing up for run around 8pm - but it's still mid-80s and very humid. Plus intense DOMS in quads from Thursday's squat workout - I was making faces as I walked down the stairs into the park! So I just did 30min easy instead, that's OK....

Thursday, July 16, 2015


It is a little bit scary how much my mood improves with the weather - sunny and LOW HUMIDITY today has made a huge difference (also, I had some good thinking about my Oxford talk). ALSO feel like I re-remembered the minor breakthrough on squats that I seemed to have forgotten over the last couple weeks. We did a couple things that really helped: moving the bar higher up my back again (so that I could really concentrate on keeping it level with middle of the foot) and strongly cueing the arched back, which I have down really well in the deadlift but which I tend to forget about when squatting. Nothing much weight-wise, but I feel a lot better about moving forward with this. Nice that Josh is back too - we missed him!

squats on box (no weight)
10 x 3 x 55-60 on 1:00
5 x 4 goblet squat with 32.5, 3-second hold at bottom
35 Bulgarian split squats
100 hip thrusters

+ 10mi round-trip bike, a LOVELY one - riding along the water towards the end of the day is simply gorgeous, and this bike moves at a much more appropriate speed than my road bike, which makes me too fast for peace of mind in crowded/chaotic conditions!


Just a short one - I was gnashing my teeth that I couldn't trade today's run and yesterday's, the weather today is so much better! I didn't get out early (when it was in the SIXTIES with low humidity!), but though it's warm now there's hardly any moisture in the air....


Wednesday, July 15, 2015

Long run!

Weather is just gruesomely humid, but OTOH the fact that it was actually raining meant I did not feel utterly foolish for running in the middle of the day (only foolish for living in such a woefully moist climate - why not for instance high-altitude desert with freezingly chilly evenings and not a drop of moisture in the air?). 90 minutes as 3:1 jog-walk. SQUELCHY.

Tuesday, July 14, 2015


Rode my sedate bike down and back, I think it's going to be very good - not training time as such, but adds in some low-level exercise instead of sitting on a subway train reading a book.

Did Josh's workout pretty much as specified:

bench: 3 x 8-10 @ 95 (did 10 on first set, but I didn't have a spotter and I felt better at 8 for #2 and #3, did a bonus set of 8 as well)

incline dumbbell bench: 3 x 8 x 27.5 (6-second eccentric tempo)

seated shoulder press: 3 x 12 x 12.5

100 rope face pulls
100 tricep pulldowns

about :45 upper body, 10mi bike