Tuesday, November 24, 2015


Minor victory getting out there and getting it done as it is a day of many moving parts....

:45 as

:10 warmup

then 15 x :40 hard, :20 walk, 1:00 run easy

then :5 walking cooldown

Monday, November 23, 2015


Hahahaha, I am EXHAUSTED - there is something not quite right with my left knee, it almost went into a spasm as I got on my bike to ride downtown - even the ride down there was arduous, and the ride home in the dark seemed interminable! With horror I realized that in this new cycle Josh has us squatting twice a week, so it wasn't deadlift day after all, squats - almost tipped myself over trying to do first set at assigned weight of 125, so Josh rapidly revised it downwards to 75 and I felt like the village idiot of all possible powerlifters! Anyway:

4 x 6 squats @ 75

4 x 3 six-second eccentric descending squats @ 65

7 x push-pull sled

10mi bike

Saturday, November 21, 2015


Oh dear, I have not made the best possible use of my day - nice late morning breakfast with a student who needs a letter of recommendation, after that I lay down and fell back asleep for most of the afternoon, only just woke up in time to run while it was still light! But it was a nice run (beautiful weather again), even if I should have done some work and/or another exercise session as well...

10min warmup
20 x (:20 hard, 1:40 easy)
10min cooldown

1hr total

Thursday, November 19, 2015


It is disgustingly wet outside - it took a real effort of will to force myself back out the door, and the subway was horrible (I am usually traveling before rush hour). But I was glad I didn't bail, as the bench competition turned out to be incredibly fun - not at all what I imagined. It was a pretty small group of us, mostly the team plus a few other trainers, and it was really enjoyable. (Also the two other ladies competing had no more wish than I did to be weighed, so Josh obliged us by writing "W.C." in the column for weight - WHO CARES! T. is clearly the strongest by any measure regardless!)

120 went up really easy, 130 was solid (that's my existing PR), couldn't quite get 135 past the first bit but IT WILL GO UP IN THE NEAR FUTURE....

Green numbers!

Had a very good makeup session with Josh this morning. I am in a ridiculously good mood - there is no better way to spend a morning - rode my bike down to Chelsea Piers and back, light drizzle but incredibly mild, mid-60s - short sleeves and sandals, the week before Thanksgiving in New York City!

Did lower body lifts with Josh. Had forgotten what really I should have known, that we actually tested just a few weeks ago so the PRs we're working ones aren't "soft" ones from the end of our last training cycle. That made sense of the fact that I got a modest gain on the deadlift (but it's a 30-pound gain from the last cycle) and no gain on the squat (but that PR from a few weeks ago was a 50-pound gain from before).

Did a beautiful squat at 180, then didn't make it up at 190, so we'll keep 185 as max there.

And ground out a decent deadlift at 270, it was hard enough work that we didn't try for anything more. It is good!

(We'll bench this evening as it is a funny gym-sponsored competition - I think it may be pretty much only our team though who have actually heard about it and registered!)

This was the board on Monday; I'll get a shot tonight of the updated version with "green numbers"....

(Click for a bigger board!)

Tuesday, November 17, 2015

Easy run, LONG SLEEP edition

Was fortunately in the position to be able to have a Long Sleep last night - felt much more human when I woke up finally (with legs and mindset both considerably improved). Cooler today but absolutely beautiful fall weather - had just very easy :25 as 4:1 jog-walk in Riverside Park just now, lovely....

Monday, November 16, 2015

Recipe for disaster...


Really I knew I was overdoing it with run and bike over the weekend. Legs very tired today, I couldn't imagine that deadlifting would go well. Had quite a good work afternoon (class visit to a colleague's class, hasty but efficient paper commenting, reasonably good lecture on Sterne), felt elated as I rode bike downtown in short sleeves and sandals (it must have been close to 70!) ready for testing.

But as soon as I started warming up for squats, the depth of fatigue was clear. And to add to it, I've just had a week of eating much fewer carbs than is my wont (working with a sports nutritionist, really determined to lose weight), I think I was underfueled as well. Anyway we tried benching but even that really wasn't working (that's where I think the fueling played in), so Josh sensibly called it.

(Oh, and my left knee is also rather tender/sore, not IT band but something in that region - after working out, I also felt something sore and sciatica-like down back of left leg....)

I will see Josh for a Thursday daytime session in which we try again to test for some real numbers! In the meantime I am retiring to lick my wounds!

Sunday, November 15, 2015


Ah, I have not really obeyed Josh's dictate to take it easy over the weekend - but I really love spinning with Joanna! We had two other riders with us for part of the time, it was a very good ride (saddle on my bike remains horrible, but I got a gel seat cover as a temporary solution and it certainly was helpful - must get real new saddle tho....).

1.5hr indoor cycling!

And then wine and cheese at my adopted grandfather's, and a delicious dinner (green papaya salad and chicken satay) at Kelley and Ping across the street. Altogether a satisfactory day.

Saturday, November 14, 2015


After spending too many hours reading grim news online, I got out the door for my long run, which was mostly nice though increasingly arduous towards the end.

(Note to self: when temperatures are below 50, walking 20min home from Central Park in sweaty running clothes is FREEZINGLY cold!)

About 1:33 total: ran the long way round to the park and did the entire loop. Was very good at first, went strong up hills (took 1min walking recovery after cresting anything really strenuous), but by the time I got back round to Cat's Hill I was really fading - it may have been low carbs (was shooting not to take in any during exercise), but mostly it was just that my back was really sore on anything uphill. Not sure re: cause and effect, the tendinitis-y feeling on right glute-hamstring attachment is noticeable from the beginning but doesn't really get worse or impair running, whereas the soreness in right lower back grows increasingly troublesome over time, though it's immediately relieved by walking.

Anyway slogged out the last bit with some more brief walking breaks, shut down the clock at 110th and walked 20 minutes home. Should get in shower now as fingers so cold I can hardly type!

Thursday, November 12, 2015

Thursday workouts

Very busy in the middle of the day, I did have time to run but not to log it!

:35 as 2 x 4:1 for warmup, then 5 x (3:30 run easy, :30 run hard, 1:00 walking recovery)

Nice quiet workout at Chelsea Piers - don't like the taper much! - but it was just me and Josh for the most of the hour as people were otherwise delayed, elsewhere or in H.'s case trying to sweat out some pounds in the sauna!

3 x 8

@ 60 (squat)
@ 50 (bench)
@135 (dead)

It is amazing how much my squat form has improved since I first tried to get it right earlier this year.

Wednesday, November 11, 2015


Hahahahaha, I am such an idiot, I was DREADING riding my road bike down to the gym in the dark - of course really it was fine - but I thought I'd booked a spot in this Wednesday 6:15-7:45 Computrainer class, I didn't get confirmation but didn't think twice about it but when I got there nobody was there and it seemed nobody knew anything much about it! Had then a very nice ride home, I built that up into something needlessly anxiety provoking - so we will call it 10mi easy and with anxiety management benefits, which is probably just fine in any case....

Tuesday, November 10, 2015


I am not temperamentally suited to taper/deload week - yesterday was just about OK as I'd had a demanding day and didn't need to work too hard, but today felt very strange! We are focusing on trying to get good numbers next week - ballpark 135 bench, 200 squat, 275 deadlift - and the taper is essential....

3 x 1 x 95

1 board press at 125 (easy-peasy!)

100 shrugs with 52.5s

100 triceps rope pulldown

:40 only upper body


That was good - weather still very mild (upper 50s) though rainy. Need to get these soaking clothes off and myself into the shower!

:55 with work as 15 x (:30 hard, 1:30 easy jog)

Monday, November 9, 2015


I wasn't feeling enthusiasm for lifting heavy, so it was rather delightful to get to the gym and find that our agenda for the day (in preparation for testing all three lifts next week) was to lift very light on all three, to get the feel of doing them all in succession on the same day and to pursue a decent deload!

3 x 8 for each lift (I had to laugh seeing the bar with the cookie-sized 2.5lb weights on either end for the bench!):

squats @ 65
bench @ 50
deadlift @ 111

1hr weights

Sunday, November 8, 2015

Indoor ride

I'm having some sessions at Joanna's - I haven't found a good substitute for her class at Chelsea Piers, and since I'm planning on doing the aquabike option at the Mercuryman in January I want to make sure I start building cycling fitness NOW. Have also signed up for a Wednesday evening Computrainer session at Chelsea Piers, will try and add one other spin class or similar.

(Getting myself and bike to Brooklyn on a Sunday via subway nearly killed me, or at least caused me to question whether I am really suited to life in NYC - construction disrupted everything, the 1 train grew grotesquely crowded in a way which is awful enough even when you do NOT have a bicycle - but - I survived....)

1.5hr with climbing intervals