Monday, July 25, 2016


Just :30 easy as we have a 7am (!) breakfast reservation.  I am hoping I am going to look back and say "this was the summer I really finally made myself into a daily runner" - it makes everything go better....

Sunday, July 24, 2016


Friday and Saturday were a disaster - family obligations and heat wave Friday (plus a late night Thursday and pre-travel necessities), then one of these travel Odysseys that particularly wipes me out.  But I did get up early enough to run half an hour before breakfast - we are at Disney, it is clear that if one doesn't run first thing, it doesn't happen - and I think I can do better tomorrow....

:30 easy

Happy :45 run

Not the brain-bustingly intricate numerological one David wrote for me, as I didn't get up early enough - I will do that one tomorrow!  This morning, just :45 easy - it was hot but there was still a freshness in the air, the humidity isn't terrible.  Have spent the day helping my mother with shopping and prep for birthday dinner, and am writing currently from the cafe at Chelsea Piers - about to lift (upper body) and will then hasten downtown for last-minute arrangements.  It is Jenny's powerlifting team family dinner - my mother asked me who I would like to invite and I couldn't think of a nicer group to celebrate with!

:45 run
1hr upper body

Wednesday, July 20, 2016


I am in a ridiculously good mood - precipitated most immediately by low humidity and sunshine.  Rode bike down to gym and had another great squat session with Josh - new shoes!  Did just a token treadmill run (time and vim were both short) and rode bike home.

1hr squats (5 x 3 @ 95, then 3 x 3 with bar and 4-second tempo 2-second isometric hold, kettlebell squats 3 x 10)
:10 treadmill
1hr bike

Tuesday, July 19, 2016


Very good upper body session at Chelsea Piers - the dynamic of who's working out when and the team as a whole seems to be highly functional just now.  After that I sorta meant to run home but it turned out walking was more realistic!  I am not going to abuse the privilege, but really given that "100 runs in 100 days" is purely for myself I think I can count it instead of a run - that puts me back at parity....

3 x 10 @ 80

close grip: 2 x 6 @ 75

rows: 5 x 10 @ 42.5

100 face-pulls

4 x 15 skull-crushers

100 triceps pulldown

c. 5.2mi walk home (c. 1.5hr)


That was really nice - thunderstorms in the early evening led to temperature and humidity dropping overnight, and this was pretty much perfect summer running weather.

1hr easy

Monday, July 18, 2016


My favorite day of the lifting week.  I hemmed and hawed about the weight but Josh said that though I can make adjustments on volume sets, I need to do the heavy lifting or nothing will improve.  Really I know he's right - I shouldn't second-guess before I start warming up anyway.

5 x 3 @ 206 deficit pulls

3 x 3 tempo @ 165

100 shrugs @ 52.5

4 x 15 band hip thrust

Skipped abs as back was slightly sproingled by that point.

1hr lower body

Sunday, July 17, 2016

Clawing my way back to run parity!

It's slightly eccentric, I feel, running so late in the evening (only a handful of other runners still out in Central Park, and then a lot of people glued to their phones playing Pokemon Go!), but it suits my schedule better than some of the alternatives.  Still very warm but not as steamy as it would have been a few hours earlier.  Jogged to north end of park and did just the upper 5, for total of about 1:20.

Day 55, runs 53 and 54!  Have to achieve parity before  Disney trip as it seems more likely that I will miss one while I am there than that I will fit in an extra one....

A lick and a promise...

A phrase that perplexed me as a very young reader of the Laura Ingalls Wilder books, which often used it to describe what Ma did to Laura's hair in the morning before she went to school - why would you lick someone's hair with your tongue?  Was it like how mothers annoyingly lick their finger and wipe away a smudge of dirt on your face?

Anyway, I have a long one on the schedule, but didn't get out the door soon enough (need to be showered, fed and exited before cleaner arrives at 12).  Just did :30 easy in "my" bit of the park and will hope the humidity's a bit lower in the early evening for a good long one....

Saturday, July 16, 2016

Midday swim, evening run

Met up with L. at John Jay for the 12:30 TNYA "Low Pressure Zone" swim. In fact I didn't end up doing the workout as a second coach was running a butterfly clinic in two lanes, and that sounded more fun!  Thoroughly enjoyable - I guess I will always rather be learning something/thinking about something than simply pounding it....

It has been unpleasantly sultry over the last few days, but the humidity seems to  have dropped this afternoon, and I had a really nice 1hr run just now along the river.  Breezes and all!

1hr swim clinic (fly)
1hr run

Friday, July 15, 2016


Weather is disgusting, but clearly I have sufficient base fitness that the workout can be done regardless, if more slowly.  That is a good one.

:55 with 6 x (1:00 fast, 2:00 easy) and 6 x (:30 fast, 1:30 easy)

Thursday, July 14, 2016


Ah, grotesquely steamy, but it is all about embracing conditions and making it work.  :50 very slow in "my" bit of park (more shade, though psychologically counterintuitive to loop back over same ground that has already been covered - I really prefer the out-and-back wherever possible).

Wednesday, July 13, 2016


Almost didn't happen - I had a meeting with an acquaintance I'm helping with graduate school applications, and I also spent a very hot and sweaty hour mid-afternoon taking over about 12 bags of clothes etc. to the Columbia "Clean and Go Green" donation dumpsters!  And have to leave in about 3 minutes if I am going to be on time for dinner (haven't yet showered).  But - it was good....

:30 easy


This lift has been a thorn in my side - I think at one point last year I had a rather dodgy 1-rep max of 185 but really it was so unreliable and wonky that we retested and left it at a more genuinely controllable 135. Josh and I have been working on it very patiently, and have made some minor tweaks in recent weeks plus one big one - raised heels! Currently with a minor hack, but I am awaiting an order of shoes that I am hoping will let me get rid of the mats. Anyway, a very good workout this morning.

4 x 3 @ 85
singles up to 135 (video below)
3 x 15 @ 2 18lb kettlebells (held)
band curls: 4 x 25

The thing we will work on next: having the bar stay really over the forefoot....

1hr bike
1hr lower body

Tuesday, July 12, 2016

Ride and lift

Ah, this is good - the weather is so beautiful right now, it's almost uncanny (I mean, it's still hot, but the humidity is low - very different from normal July NYC weather!). Rode my bike down to Chelsea Piers and had a great workout. Today I finally felt reconciled to the fact of this not being a particularly productive summer, writing-wise - life just has other things sometimes (this is HERESY to JMD but there you go, it is the reality of the situation).

5 x 10 @ 75
100 ring rows
3 x 30 face pulls
5 x 1:00 tempo medicine ball wall bounce, 1:00 recovery
4 x 20 band curls

1hr bike
1hr upper body