Tuesday, July 25, 2017

Bench!

At least temporarily feeling like I am back on the track of functionality? Hope it lasts! Rode my bike down to the gym, hour of upper body workout, rode home - so nice that the temperature is cool....

(1) 3 x 8 @ 67.5% (85lb, though I am not sure I could actually press 125 right now) with six seconds descending/eccentric
(2) ring rows (as substitute for pull-up), 3 x 5, 6 sec. eccentric
(3) DB floor press: 3 x 15 @ 17.5 (there's only one 22.5 and 27.5 seemed clearly too heavy!)
(4) 3 x 15 hammer curls @ 12.5
(5) 100 triceps band pulldown

+ 10mi easy bike

Midday run

Should have been earlier, got snarled up in one of these mornings where I rashly scheduled an early grocery delivery, got up to wait for it and then it didn't come till after the delivery window was over, at which point I was hungry and sleepy & ate breakfast and went back to bed! Fortunately still quite cool today. 30 minutes easy in "my" bit of Riverside Park.

Monday, July 24, 2017

DL!

I am going to strive for perfect powerlifting attendance between now and my departure for Cayman - that's qualified by the fact that "100 runs in 100 days" is my highest priority, and G. takes precedence above all other things too, but I should be able to do it as long as I don't languish to much! Right now hand strength is a dreadful limiter, I've lost my calluses and grip is a lot weaker than it should be - ah, that's satisfying, though, something to work on. I suspect back and glute-hamstring will be stiff tomorrow, that was a good workout - I did ten minutes of stretching at the end, but it can't completely counteract....

DL work set: 4 x 4 at 65% (of a conservative 240, that's 156), with six seconds descending (eccentric) on each rep

Incline bench rows: 4 x 8 @ 32.5 (hands really feeling it unpleasantly - hahaha, we only have one 37.5 currently, so I had a good excuse not to be lifting the heavier weight!)

Kettlebell Romanian DL: 2 x 12 slow with 16kg kb

Then some stretching instead of the final prowler set.

1hr total

Day 48, run 45

And a gloriously good one! It is POURING rain (and 67F!) - at first I regretted wearing my glasses, as they fogged up and I had to perch them on the top of my head, but when I turned around and was running back north along the river into absolutely driving rain and wind, I was glad of them, these Oakley sport glasses are pretty good rain goggles....

40:00 as 4:1. Calf rather stiff/sore and some tenderness at R glute-hamstring attachment, better after I was warmed up.

Sunday, July 23, 2017

A day off

Couldn't go to sleep till FOREVER last night, and barely could stay under after that - warm exertion in the evening is not compatible with decent sleep! Needed to be downtown at G.'s for breakfast, and the situation there continues to be rather draining (plus one other minor work worry cropped up and required emergency attention, not affecting me directly but upsetting regardless). I am covered with chafing esp. under bra strap from a week of hot and humid running, too; and I think cumulatively it is time for a day off. Gonna try and get in a few doubles over the next three weeks.....

Saturday, July 22, 2017

Day 46, run 44

Strange to say, that was the nicest run I have had for quite a while! I decided last night that I was not even going to ATTEMPT to get up early, and it is just SO DARN HOT that running mid-morning seemed stupid. So I was resigned to leaving it till early evening - it is a pity not to get the mood boost at the beginning of the day rather than the end, but so be it. That said, I got out around 7:45pm and pretty much the entire run was enjoyable! It was in 80s rather than 90s, that's a plus. Even more so: no soreness/stiffness/tenderness in any of the usual places until after the first hour, when I started to get some small pings in R hip/hamstring. Still, very good - it's greasy humid weather, not lovely (still 80F at 10pm), but I like hearing the chorus of chirpers and seeing nighttime wildlife (rats notwithstanding)...

1.5hr as 2:1 jog-walk

Friday, July 21, 2017

Day 45, run 43

Somewhat less humid this morning, still warm but not horrible like it has been the last couple days. Need to get myself into a better mood!

30:00 easy

Thursday, July 20, 2017

Day 44, run 42

It has somehow been a tough week, I am not bounding with energy! Got up very early (woke half an hour before alarm even - still benefiting from boost of Brent's early schedule), couldn't make myself run, sensibly instead went to office to pick up dissertation and spent morning reading it for defense tomorrow at Fordham. Afternoon stayed home to wait for dryer repair guy (SEEMS LIKE IT IS FIXED, that is good, only took me 2 months to get around to calling for a technician!), could not get myself out the door to get downtown (IT IS TOO HOT) to lift, felt guilty about that, but did finally make myself get out c. 7:30 to run since I knew I would be a pit of self-reproach otherwise. So that's something, anyway...

40:00 as 4:1 very very slow hot jog-walk...

Wednesday, July 19, 2017

Day 43, run 41

Not quite as planned, but we will count it regardless! Met J. at noon at Chelsea Piers for "run," had not figured on it being quite so hot and it is a terribly sunny route - we did some jog intervals to begin with but devolved to walking for much of the time. Got a cold drink at Chelsea Market (cucumber lemonade, water) and then rode bike home. Drinking a seltzer now to try and cool down some more! Actually Cayman desensitized me to humidity, it doesn't seem bad here compared, and the sun is not nearly as lethal....

1hr brisk walk with run intervals
10mi RT bike

Tuesday, July 18, 2017

Bench!

Good to ease back into lifting with an upper body day! I had allergy shots at 4 at 14th St. so there was no way I could talk myself out of it - funny how when you miss a couple weeks of something, there is a hump to get over getting back to it even if it's something you know you love. Anyway very nice to see everybody, and it was an enjoyable and not too strenuous workout (I am basically just looking not to "break" anything - all exercise currently for good mental and physical health rather than any specific fitness goals, and must continue to be careful of back).

Bench: 4 x 6 @ 60% (I lowballed it at 70), with 6-0-0 (i.e. six seconds descending) (I really like this kind of set)

DB row: 3 x 10 @ 37.5

DB floor press: 3 x 15 @ 17.5 (only one 22.5 and the 27s felt too heavy for that number of reps)

100 face pull (band)

150 triceps pulldown (band)

About :45 total

Day 42, run 40

Well, partial success, partial failure - set myself up for the latter via various minor choices (getting out latish on an empty stomach, taking shady route although it means I don't have a straightforward out and back and HATE having to back-track or do extra once I reach my start/exit point). Should have been an hour, but only managed 45:00, I was home and ready to stop! But I did do a perfectly reasonable job with my 6 x :30 hill intervals. Will add on the missed 15 minutes to some other run this week.

Monday, July 17, 2017

Day 41, run 39

Arghhhh, I am USELESS the day after travel. Literally got up at 8 intending to run not long thereafter, but in fact spent the WHOLE DAY in bed. Not really sleeping as such, just not able to deal! Anyway finally pulled myself together mid-afternoon and got out for the EASY TWENTY-MINUTE RUN that was the only thing I really had to do (bailed on lifting, annoyed with myself about this as one promise I made to myself at the end of last week was that once I was back in NYC I was not going to let life stress/being overwhelmed stop me from getting to the gym to lift with the team, but actually if the daily run is the non-negotiable I cannot also have lifting as non-negotiable, and hopefully it's better from here on out). Back/hip/hamstring all feel fine, right lower calf very stiff as it has been the last few days, gotta get that stretched out. Proper run tomorrow, and I think I will be able to cope with getting out/downtown to lift....

20 easy

Sunday, July 16, 2017

Day 40, run 38

Just 20 rather than the prescribed 30 - I am antsy and anxious on travel day, and there is an OBSTACLE about 10 minutes into my run route that I could not make myself get over the hump of (a major construction project, sidewalk closed on sea side, you have to cross over but the sidewalk on the non-sea side is pretty erratic, and the crossing button isn't working) - not honestly a big deal, more like a minor annoyance, but it is the sort of thing that is off-putting when your mind is already on the next thing (getting sweaty running clothes in the wash, starting to pack, etc.)

Anyway, 20+ easy and warm....

Saturday, July 15, 2017

Yoga!

1.5 hr "kriya" yoga. Which I liked very much in terms of the substantive part - but was horrified by some pseudo-scientific guff in opening about how breast cancer results from blockages of self-care and colon cancer from anger - ARGHHHHHHHHH! Not in the mood to hear this foolish stuff!

Day 39, run 37

:45 easy as 4:1 jog-walk.