Thursday, December 31, 2015
I NOW PRONOUNCE IT OFFICIALLY SPA WEEK!....
1.25hr hot yoga
:40 warm easy run
Tuesday, December 29, 2015
Jogged down very slowly (it was nice, damp and cool but not actually raining and no wind, not too many people out there), with right glute-hamstring attachment feeling very tender. (Knee was curiously fine.) Then the upper-body workout was a bit of a disaster! I feel like I forgot how to bench (and in fact I suspect that if I look back through the records of this training cycle, I haven't been doing it as regularly as in prior cycles - I know I missed at least a few, and I didn't have any Friday second bench sessions either). I can do better than this!
Finally did find my groove (literally) on the narrow-grip set (Josh was convinced on the first ones that it was a technical failure rather than a strength failure, but in either case it's frustrating!). Knee was acting up, Josh pressed it painfully but helpfully but I'm grumpy that I've left it so long without doing anything, and I can't really do anything about it while I'm in Cayman. Might try and find some sport massage or physio - at this point I think most of the discomfort is from things being horribly tight as a result of overcompensation.
Resolved: lift more in the first few months of 2016 than I did in the last couple months of 2015! (EVIL HOLIDAYS BREAK MY HAPPY ROUTINE.)
Anyway, bench session:
A couple singles at 115 (work set should have been 3-4 x 2-3 @ 115-120 but I JUST DIDN'T HAVE IT)
Narrow-grip bench: 2 x 10 x 75
Single-arm rows: 4 x 10 x 42.5
Banded: 150 abs, 100 face-pull, 100 triceps
1hr upper body
plus about 1:08 VERY SLOW jogging....
Monday, December 28, 2015
5 x 10 x bar squats (concentrating on technique for now, and figuring that even this very low-level submaximal work can lead to strength gains - I'm now going to do everything slow on the way down for extra work without extra craziness!)
slow deadlifts: 4 x 4 x 131 (3 seconds down, 3 seconds up)
goblet squats: 5 x 6 x 37.5 (hold 3 seconds at bottom)
band gunshow x 100
And a bunch of rolling and stretching - my whole left leg is now completely messed up, if this knee business is still bothering me when I get back from Cayman I'd better get someone to take a look at it! I definitely need more warmup - it's worst after I've been sitting a while later in the day after a workout....
Sunday, December 27, 2015
Saturday, December 26, 2015
Friday, December 25, 2015
Not quite as muggy as yesterday but still very balmy running weather! 60F, virtually no wind, still rather damp and overcast. Slightly modified Coach's workout as I am trying to minimize walk time while here (I will need it more in Cayman for heat management, both indoors and out).
1.5hr as 16:00 easy, then 15 x (2:30 easy, :30 hard, 1:00 walking recovery), cooldown
Thursday, December 24, 2015
:45 lower body
Had to make a couple compromises on the work set from Josh. First of all my hamstrings were ridiculously tight even after I'd warmed up (and I'd been toiling against wind on bike). Work set for deadlifts was assigned as 4 x 8 @ 185 which even at the best of times I think would require moral support/egging on from an onlooker, and I didn't think I had it in me to do it on my own. Based on Josh's comments on Tuesday I thought he'd prefer me to keep the weight same and lower reps, so that was what I did. Then my back was so tight that I didn't want to do anything extreme on the goblet squats. So:
deadlift: 4 x 5 x 185
goblet squat: 5 x 10 x 37.5
band hip thrust: 3 x 10 @ red band (4-second pause at top)
plank: 5 x :30 plank, :30 recovery
Skipped the lat pulldown as I couldn't get the machine set up properly and I was running out of time before spin class anyway. Good cumulative workout though!
Wednesday, December 23, 2015
Tuesday, December 22, 2015
Not sure I can remember everything now, but it was like this:
bench with football bar (it weighs a little less than a regular bar) + 25s: 10, 8, 8, 7.5 (spotter wanted to count it as 8 but it only went up with help)
standing shoulder press with football bar: was set as 3 x 10, I think I was only on eights by the last set
circuit x 3:
incline bench (set as 8, but we are short the appropriate weights, I was using 27.5 and did) 8, 6, 4
incline row (10 x 27.5)
One other thing, what was it? Oh, skull-crushers again with football bar: 4 x 15.
Alas, no Thursday morning workout after all, and I can't come to the makeup one tomorrow at 5 as I annoyingly have a haircut appointment I can't change (it is overdue, hair in my eyes is making me crazy). Will run instead but I think I just don't like it that we won't be lifting as a group again till Monday! The gym is only closed on the 25th, however, so really I am fine - will have a good run tomorrow morning and a short one Thursday plus midday spin at Chelsea Piers with Lauren, who is in town for the holidays!
OK, gotta get these grades in now....
Anyway did :40 as 4:1 with first two for warmup and then 6 x (3:30 easy, :30 hard, 1:00 walking recovery). Wanted to go longer but at the :20 mark I was so drenched I thought I'd better start for home - didn't have any money in my pocket and suddenly started envisaging bad outcomes!
Monday, December 21, 2015
box squats: 6 x 10 x 45
deadlift (speed): 10 x 3 x 141 (on 1:00)
dumbbell hamstring curls: 5 x 10 x 38.5
Not sure quite how that added up to 1:20 but it did! H. was deadlifting heavy and doing deficits, C. and P. were both benching and doing some additional conditioning, we were lifting according to a rota?
Also: H. got us all CPNY Powerlifting trucker caps as a holiday present! Pictures to follow, we didn't take any this evening....
Sunday, December 20, 2015
Was having a hard time getting HR high enough in the first hour - a bit of fatigue (taxing week), a bit of lack of concentration - but I felt like things came right in the second hour.
2hr indoor ride
Saturday, December 19, 2015
Which meant it was getting dark as I got out for my long run, so I abandoned the more detailed plans that required checking a watch (it has an indiglo button but it's a pain needing to press it to see where I am on the clock) and just did 1:40 straight. It was lovely - chilly and rather windy, especially on the way out, but pleasantly deserted and genuinely enjoyable. Happy about this - I like this time of year....
1:40 easy run
Friday, December 18, 2015
:30 windy dark run!
Thursday, December 17, 2015
DL 231lb (3, 1, 1, 1)
pause squats (4 seconds at the bottom) 4 x 3 x 65
(I'm still sticking with really light weights and working on technique - it feels a lot better....)
150 abs with band
Hanging around the gym cafe now and trying to motivate myself to write two letters of recommendation that have been eliciting strong procrastinatory impulses! Squats later and then the gym so-called "member appreciation" party which I think I will stay for (or at least do preliminary scoping out of free food and drink - you can take the professor out of graduate school, but you can't take the graduate student out of the professor)....
Wednesday, December 16, 2015
1hr upper body
5 x 10 bench @ 85, 90, 90, 90, 90 (failed on final rep of final set, that really must be mental!)
Circuit x 6: (6lb medicine ball)
6 ring rows
10 medicine ball slams
10 mb side slams
10 mb overhead
lateral raise: 3 x 15 x 5lb
plank: 5 x :30 on 1:00
Knee is good; felt some tenderness in right glute-hamstring attachment (this seems inevitable the day after deadlifting, even though I wasn't lifting heavy or high volume yesterday - nothing major).
1:15 as follows:
12 x 3:00 as (1:00 easy, :40 fast, 1:20 walking recovery)
Tuesday, December 15, 2015
Missed powerlifting inevitably, and have just made that workout up this afternoon as follows:
:35 lower body
squats: 4 x 6 x 65 (used lower end of weight options as I am still building technique and confidence on that lift)
deadlifts for speed: 6 x 2 x 155 on 1:00
lateral pulldowns: 5 x 10
single-arm row: 3 x 10 x 42.5
Now need to go and get allergy shots then buckle back down on work stuff....
(Our evening lifting session for this evening is canceled and will be rescheduled for tomorrow, which actually for once suits me pretty well - will be good to be home while it is still light.)
Sunday, December 13, 2015
1.5hr indoor ride
Saturday, December 12, 2015
The morale boost was much needed as I was just wishing I could get a total personality transplant. This week was unduly taxing, which made me go what I sometimes think of as FULL DORMOUSE - slept yesterday afternoon 3:45-5:45, then slept 11:30pm-11:30am, then went back to bed around 1pm and slept deeply for another 2.5 hours. Was disgusted with myself when I woke up, not to mention still drowsy! But my knee felt completely normal for the first time in weeks (took yesterday off to rest it), and internal self-examination told me that there were no obstacles to getting out to run, even if it was almost dark. (Also, it's 65F!) And as I say, it was an absolutely lovely one - still going very slow, but feel like I'm moving better and as though systems are all coming into good train.
1.5hr easy (tried first :20 sprint, but it twinged my knee so I decided to stay at easy effort level)
Thursday, December 10, 2015
4 x 10 x 45 (impatient to be back at real weights but must not do anything to further break slightly broken things!)
150 abs with band (5 x 30)
lat pulldowns 3 x 6 heavy
4 x 10 x 6-pound medicine ball slam
Then we had team powerlifting dinner ("Friendsgiving") and it was lovely - aside from everything, 2 extremely nice little dogs!
10 x (:20 fast, 1:40 walking recovery)
I really felt like I was flying on the fast bits!
Wednesday, December 9, 2015
10 x (:45 fast, 1:15 walking recovery)
Tuesday, December 8, 2015
2 x 3 @ 95
1 x 10 @ 95
3 x (a) flat bench press (b) incline row @ 27.5
cable fly 3 x 25
100 abs with band
A good spin class - this is really helpful for laying down some bike fitness to make sure January's 56-miler isn't too horrible....
Monday, December 7, 2015
1hr lower body! (SO happy that we are all back in the normal routine - it really didn't feel right last week without it!) Did baby weights on squats because of (a) knee and (b) trying some different technique stuff (bar very much lower down on back).
3 x 2 x 185
1 x 10 x 185 (hahahaha, forgot how strenuous a set of 10 deadlifts feels even when it's not at super-heavy weights!)
3 x 2 x 65
1 x 10 x 65
Circuit x 4:
20 shrugs (42.5)
10 single-arm row (37.5)
5 4-second eccentric ring row
AND IT WAS GOOD....
Sunday, December 6, 2015
1.5hr indoor ride (Friel zone 2-3, verging more on the latter)
1.5hr (:20 warmup, :50 with every fifth minute faster, :20 cooldown)
Friday, December 4, 2015
:35 as :10 warmup, 10 x (:30 hard, 1:30 walking recovery), :5 cooldown
Thursday, December 3, 2015
Anyway I had an even more grandiose plan that was going to include three (powerlifting) or perhaps even four (powerlifting and swimming!) components, but I am trying to keep my insanity in check and don't want to overdo it. Run and spin proved sufficient - put me into an incredibly good mood (also the sun's out again, which is extremely helpful).
Jogged down to Chelsea Piers as follows:
21min warmup jog
then 14 x (1:40 jog, :20 hard, 1:00 walking recovery)
5min cooldown jog
That was on an empty stomach, it felt surprisingly good/easy though I was ravenous for calories by the time I got to the gym. Had a creamsicle smoothie that made the goosebumps come up on my skin (beautiful running weather, high 40s and sunny, but very windy and I was in short sleeves with gloves), realized that I had better go straight to the spin studio to start warming myself back up. Can do the other lower-body workout tomorrow afternoon, I think, in conjunction with a swim.
So 1hr spin (the class is :45)
Very happy about having laid down a solid double and made it to two mid-week spin classes this week. Priorities for the next seven weeks: (1) nutrition and weight loss (2) enough time on bike that the 56-mile Mercuryman ride is pleasant rather than horrible. There are other things too, of course - run a lot in December while I am in NYC, start swimming again, continue with powerlifting progress - but none of those is quite as important just now.
Tuesday, December 1, 2015
:40 lower body:
3 x 10 squats @ 65
2 x 20 walking lunges @ 12.5 (there is only one each of 17.5 and 22.5 and I really didn't think it necessary to go up to 27.5!)
100 x abs with band
10min conditioning on sand volleyball court (jog 2 laps, walk 1)
Then :40 spin.
I am keen to have December and the first three weeks of January be months of fantastic exercise and scrupulous nutrition - the spring semester is going to be challenging, I need to get into good shape for it beforehand....
Sunday, November 29, 2015
Saturday, November 28, 2015
:20 emergency hamster run!
Can't remember now exactly what I did, but c. 1000 yards along these lines:
3 x 100 drill (RaLaCuBa, front scull, fists)
4 x 50 drill-swim in IM order
100 free easy
Thursday, November 26, 2015
It is rare that a run doesn't put me in a good mood, but I'm sorry to say that today's was a gross exception and I felt incredibly grumpy the whole time I was out there! Had 2hr on the schedule but had it in mind that I should turn around at :45 if I wasn't feeling good, and I am sure that was the right choice.
What was wrong? Everything and nothing - really it was just a mood thing! (And I had to clear a few work tasks this morning that came up urgently at the last minute, I think that used up the willpower I otherwise would have had to push harder on my run.)
- Because I wanted to huddle in bed, I thought it was freezing out & was woefully overdressed - long sleeves, warm pants - would have been better off in usual capris and short sleeves, it was warm!
- Possibly underhydrated- I had a 20oz bottle of water with me and drank it, but if I was already thirsty starting out, that's not enough
- My left knee isn't right! I did something to it on the bike a week and a half ago, it's been off and on very sore/tender since. My run the other day I was really hobbling - it was a little less sore today, but I was still favoring it and as a result my right hamstring felt HORRIBLE, really sore (more painful than the knee), and my back on that side became increasingly tight as I ran
- Partly because it was such a slog/I was going so slowly, I think I never triggered the happy running chemicals...
On a happier note, it really is a good route, I ran down Chestnut St. (oh, I forgot to say, I think that was really while I was so low - I ran past my dad's old building, partly because it's the route I know and partly because he's been much on my mind this week, and I just felt really wretched thinking about how little remains of a life even a few months after someone's gone - ugh....) to the river path, it is gorgeous weather and a really nice path, I will hope to take advantage of it some day soon when I am running faster and more comfortably and not feeling so cantankerous!
Anyway we will blame grumpiness this time round on bereavement and sore hamstring. Better than not getting out at all for sure. Now need to shower and try and get myself into the mood for human contact!
Tuesday, November 24, 2015
Monday, November 23, 2015
4 x 6 squats @ 75
4 x 3 six-second eccentric descending squats @ 65
7 x push-pull sled
Saturday, November 21, 2015
20 x (:20 hard, 1:40 easy)
Thursday, November 19, 2015
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....
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
Monday, November 16, 2015
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
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
(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
: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)
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
Tuesday, November 10, 2015
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
Monday, November 9, 2015
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
Sunday, November 8, 2015
(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
Saturday, November 7, 2015
1.5hr - Central Park upper 5 and to-from park
Thursday, November 5, 2015
Anyway, work set as follows:
1 x 2 @ 160
2 x 1 @ 170, 185
Then set off to do narrow-stance squat x 20 @ 95 but was clearly fatigued enough that I stopped after 5.
130 abs with band
About :50 total. Watched H. do his work set with ease and grace - 1 x 2 x 360, 2 x 1 @ 370, 380!
Anyway, :50 as follows:
6 x 5:00 as (1:00 easy, :30 moderate, :30 hard, 2:00 easy, 1:00 walk)
Wednesday, November 4, 2015
:50 as :10 warmup, then 10 x (1:00 run hard, 2:00 run easy) (did #5 and #10 rest intervals as walking rather than jogging)
Weather is ridiculously mild - mid-60s, sunny - if anything I was rather too warm while running in the sun!
Tuesday, November 3, 2015
initial work set: 5 x 2 x 100
1 x 1 @ "opener" - 125 for me (and it went up easy, as did T.'s 155)
4 x 20 shrugs with 52.5lbs
100 rope triceps
1hr upper body
(Didn't have vim to run this morning, though weather was beautiful - the day after traveling I am always good for very little.)
Monday, November 2, 2015
c. 2hr (?) misc. swim-bike-powerwalk
Got a workout from Josh to do this morning, but could tell as I warmed up that I am really in need of recovery rather than work post-race. So modified the assigned deadlift work set from 3 x 3-5 x 225 to a much more moderate 5 x 3 x 185, which seemed more in order.
5 x 3 x 185
single-arm rows: 3 x 8 x 45
walking lunges 3 x 8 x 10s
:40 lower body
Saturday, October 31, 2015
Anyway, did some good treadmill intervals first, then spin class.
Run: :31 with 10 x (1:00 @ 6.5mph, 1:30 walking recovery). Did first two too fast (7.0mph, 6.8mph) - it's supposed to be hard work but not overwhelming.
Need to change tube on back tire of bike for the triathlon, not looking forward to that but it must be done!.... (And will ride it around in the parking lot to make sure everything's functioning OK.)
Friday, October 30, 2015
4 x 4 x 105
xclose grip: 2 x 10 x 85 (did one set of 6 at 95, it is too heavy for this sort of work still!)
double-handle horizontal lat pulldown 3 x 12 x ?
incline row: 3 x 8 x 40
3 x 10 front raise, lateral raise with 5lb
:30 upper body
Thursday, October 29, 2015
Had a good squats workout just now at World Gym - Josh gave it to me to do while I was here. It is good: I am always a slight bit homesick when I'm in Cayman, with chief things I miss (not necessarily in this order) being NYC weather/park running, cats, library access and the powerlifting club. We had a good lunchtime visit from Max's cat Miss Roxy and then I felt much at home at the gym doing my squats, even if it's a little different (the rack here faces a mirror, it is distracting for me to see how red my face gets when I squat!).
squats: 3 x 3 x 140
pause squats: 4 x 4 x 95 (4-second pause)
Bulgarian split squats: 3 x 5 x 20lbs
:45 lower body
Tuesday, October 27, 2015
I am much more endurance athlete than weight-lifter temperamentally, a workout day like this makes me glad I already ran earlier - it is over much too soon!
3 x 1 @ 120, 125, 130
close grip: 2 x 10 x 85
100 shrugs (42.5)
100 cable rope pulldown
about 50 minutes total
Weather continues PERFECT. This is my good season for running and I intend to take advantage of that. The post-deadlift tendonitisy feeling in right glute-hamstring attachment continues troublesome - I had a long dinner last night and I couldn't find a comfortable position to sit in without it feeling really rather sore, not painful as such but distinctly uncomfortable - need to think about this. Anyway:
then 7 x 3min with rest as :30, 1:00, 1:30, 2:00, 2:30, 3:00
38:30 total (not sure I counted this one quite right!)
Monday, October 26, 2015
The workout earlier was very good.
Work set: 5 x 2 x 226
Deficits: 2 x 1 x 226
Circuit x 4
25 hip thrusts with band
25 banded abs
:22 with 6 x 10-second strides
Sunday, October 25, 2015
However it turned into the most beautiful day, and I was determined not to just flop on the couch - I got out the door a little late as the sun was already setting, but it was an absolutely lovely run, even running straight into the wind on the way home. Glorious!
Wanted less walking and more work than the spreadsheet workout had me doing (it was just the ladder down from 6 to 1 with equal parts rest), so I did it as follows:
2 x (6r/2w/5r/2w/4r/2w/3r/2w/2r/2w/1r/2w)
Running is feeling really good right now - still woefully slow of course, as I weigh too many pounds, but I'm not thinking about that for now, just enjoying the feeling of strength/power and not being too hot!
Friday, October 23, 2015
:40 with high-cadence intervals
3 x :30 on, :30 recovery
2:00 set rest
3 x 1:00 on, 1:00 recovery
2:00 set rest
3 x 1:30 on, 1:30 recovery
2:00 set rest
6 x :30 on, :30 recovery
Thursday, October 22, 2015
5 x 2 x 125
2 x 10 x 95
3 x 8 x walking lunges (25s)
3 x 8 dumbbell hamstring curl (37.5)
1hr lower body
Wednesday, October 21, 2015
:20 as 4:1
Tuesday, October 20, 2015
Note to self: don't take 8 reps warmup at 95, it's something like 80% of max!!!
4 sets at 115: 5, 3, 3, 2
close-grip: 2 x 10 @ 85
incline row: 5 x 10 x 42.5s
front raise: 3 x 10 x 5s
130 abs with band
Anyway, very nice, probably by not swimming this evening I will have a higher-quality run in the morning anyway...
Monday, October 19, 2015
(That said, I have just eaten two hard-boiled eggs and a toasted bialy with butter and will go to 6:30pm spin class to get my cardio fix and give myself some slight desensitization to the discomfort of next weekend's very warm sprint triathlon!)
We warm up first at 5 x 135, then at triples for 155 and 185, then switching to singles.
My work set:
1 x 245
1 x 255
1 x 265
Woo-hoo, good 20-pound PR! I gave Tabbitha's 285 a pop but though I got it well off the ground, my hips flew up and I stalled out mid-calf - still got to keep working, the number starting with a three is not yet within my reach but I think it will be some months from now. T. got a nice 305 for her third and final lift, that was very good!
Sunday, October 18, 2015
Temperature topped out this afternoon in the high 40s, it's windier than yesterday but still absolutely gorgeous - I love running in this weather.
Warmup: 15min (4:1)
10 x 1min hill, c. 1:40 walking recovery
Cooldown: 10min (4:1)
Saturday, October 17, 2015
12 x 5 as follows:
2 x 4:1 warmup
2 x (4 x 5:00 as 4:00/1:00, 3:00/2:00, 2:00/3:00, 4:00/1:00, with speed increasing as interval length decreases)
2 x 4:1 cooldown
Thursday, October 15, 2015
There were only four of us today, it was really nice and quiet....
3 x 2 x 145
1 x 165 (easy peasy!)
pause squats: 4 x 2 x 100
Bulgarian split squats: 3 x 8 x 25
hip thrusts with 3-second isometric hold: 2 x 20
1hr lower body
Wednesday, October 14, 2015
Anyway just did :20 with 6 x 10-second strides. VERY NICE. Now to fuel and shower and don respectable garb....
Tuesday, October 13, 2015
6 x 2 x 95
1 x 120
failed at 130
Misc. other stuff, what was it? 100 head-pulls with band, 5 x 10 close-grip lat pulldowns, 4 x 15 skullcrushers with 12.5 dumbbells. Good fun!
5 x (3:00 hard, 2:00 walking recovery) (NB those two minutes go by pretty darn quickly if you've done a good job with the run intervals!)
c. 10:00 cooldown
Monday, October 12, 2015
I think I could have had a slightly heavier weight for this, we never got a real max after the last cycle (the day we tested I was fried from masters swim the day before), but it was certainly heavy enough to represent a demanding workout!
After watching us all lift, Josh cut the next set (deficits 4 x 2) and then as two out of four were suffering tight backs (not me) and we had clearly totally lit up our central nervous systems, he basically just sent us home after having done a good day's work.
(Really I like working harder and longer, but it was fun for a change, and I had a lovely ride home along the waterat dusk, very relaxing.)
3 x 8 x 200
Farmer's walk x 4 (3 jogging with 37.5, 1 walking with 52.5 which my grip can't quite manage!)
1 set of shrugs - and then Josh made me stop! I was feeling my oats...
1hr lower body
Sunday, October 11, 2015
:40 as 3:1 with first three for warmup, then last :30 of each run interval FAST
Saturday, October 10, 2015
Perfect running conditions, though (high 50s, little breeze). Had a very nice one along the Hudson, slightly adapting coach's assignment for ease of use.
70 minutes as 14 x 4:1
first 2 and last 2 straight
middle 10 with :20 fast on the 1:00 and 3:00
Thursday, October 8, 2015
3 x 8 x 125
pause squats: 4 x 2 x 100
Bulgarian split squats: 3 x 8 x 17.5
120 abs with band
1hr lower body!
Tuesday, October 6, 2015
3 x 2 x 120
Board press - heavy singles going up to 155 (all-time high! Not the same as a full bench press, inevitably, but J. says he thinks this means I can "smoke" 135)
3 x 8 dumbbell rows (42.5, 47.5, 52.5, 52.5)
100 shrugs (52.5)
120 abs with band
1.25hr upper body
5 x (2:00 run, 1:00 walk, 1:00 run, 1:00 walk, :30 run, :30 walk)
Monday, October 5, 2015
6 x 2 x 185
Rack pulls (heavy singles): can't reproduce exactly, but I pulled 265 on the final one!
3 x 10 x 27.5lb dumbbell hamstring curls
120 abs with band
3 x 12 x single-leg hip thrust
1.5hr lower body
Sunday, October 4, 2015
(My main physical complaint was the tight sore lower back, right hand side; my main mental complaint was that yet again I have left ALL my work for Sunday night, ugh!)
Anyway had to make a few deals with myself in order to get this one done. On the bright side, the weather turned surprisingly nice: 60ish, sunny, after some days of really wintry rainy weather.
Schedule asked for 90min with 30s faster every 5min - I did an approximation as follows:
First hour as 12 x (4:00 jog, :30 fast, :30 walk)
:20 as 4 x (3:30 jog, :30 fast, 1:00 walk)
Friday, October 2, 2015
Had to miss last night's class but had good makeup session just now. This is great! Finally lifting some real weight. Did a good single at 165 and as Josh says "wasn't even grinding" - I would guess I have 185 in me at current fitness and 200 coming in the near future. Benefits of training submaximally..
6 x 2 x 95
Heavy singles up to 165 (135 x 2, 155, 165)
4 x 4 x 95 w 4-second hold at the bottom
Bulgarian split squats 3 x 8 x 12.5s
100 abs with band
1hr lower body
10mi rainy bike!
Thursday, October 1, 2015
Wednesday, September 30, 2015
10min warmup as 4:1, then a ladder:
5, 4, 3, 2, 1 (rest intervals at half the length of the work interval)
A bit of cooldown jog-walk
:35 plus some additional walk home
Tuesday, September 29, 2015
I now have the satisfied feeling of a person who lifted heavy weights and then ate a piece of meat! (Beef entree at the cafe at Chelsea Piers, nothing too exciting, but still...)
main bench set: 3 x 6 x 110 (first set I think was still at 105 but we moved it up)
narrow-grip: 4 x 4 x 95
incline rows: 4 x 10 x 42.5
circuit x 4:
20 shrugs with 47.5
10 lateral raise with 5lb plate
10 front raise ditto
20 pull-aparts with band
dumbbell skull-crusher: 3 x 20 x 12.5
1hr upper body. Very fun!
10min easy warmup jog
5 x (2:00 run, 1:00 walk, 1:00 run, 1:00 walk, :30 run, 1:00 walk)
Monday, September 28, 2015
Work set: 3 x 2 x 85% (216)
Deficit: set as 4 x 3 x 75-85%, did first set at 201 then put the fives back on for 211 for 2 more sets - stalled out halfway up on the final rep of the third set, called it there
3 x 10 x good mornings with band
3 x 20 x hip thrust with band
1hr lower body
Saturday, September 26, 2015
Odd day schedule-wise. Late-morning omelet with a good friend who lives overseas. Then I came home and basically went back to sleep from 1-6pm! Oh dear... anyway, I felt good when I got back up (it was more dozing, less discombobulatingly deep than that sort of afternoon nap sometimes is), and got myself fairly expeditiously out the door for the long run.
Was feeling distinctly uninspired, so did 4:1 from the outset. Nice weather!
:90 as 4:1
Friday, September 25, 2015
Thursday, September 24, 2015
Work set: 5 x 2 x 105
Pause squats (3-sec): 4 x 2 x 95
3 x 8 x walking lunges with 17.5 dumbbells
100 band abs
100 hip thrusters with band
1hr lower body
But it was a nice little workout for a Thursday morning, anyway....
run-walk for 3:00/3:00, 2:30/2:30, etc. etc. (:21 total, for :31 total run-walk)
Tuesday, September 22, 2015
speed set: 8 x 3 x 90
heavy singles building up to a solid 125 (I was grinding, but I definitely got it up with no assistance - optimistic that my goal of 140 is coming within reach!)
circuit x 5
ring rows x 10
incline dumbbell rows x 8 @ 47.5 (had to fall back on 42.5 for final set as grip was failing me!)
abs x 20
triceps band pull x 25
"crying shrugs" x 20 each side x 42.5
1:15 upper body
12:00 warmup jog
4 x (1:00 hard, 1:00 walk, :45 hard, :45 walk, :30 hard, :30 walk, plus 1:30 walk)
a few minutes of walking
10:00 cooldown jog
Monday, September 21, 2015
Indeed more generally I like the feel of Mondays this semester: I had a couple of midday meetings, lectured at 2:40 and then raced home to change into workout clothes and ride down to Chelsea Piers for deadlift day, my favorite day of the lifting week. It was slightly chaotic today as everyone had come at irregular times, but still very nice.
10, 8, 8 @ 176
deficit pull 4 x 3 @ 176
Bulgarian split squats: 3 x 8 x 17.5
Circuit: 3 x (20 band hip thrusts, 20 shrugs @ 42.5, 20 abs)
Grip work: 3 x 52.5 x 30sec
100 bicep curl with resistance band
About 1:20 lower body
Sunday, September 20, 2015
Today was high frazzle factor. I couldn't make myself get up at 8 in time to do the run, but I am pleased with myself in a small way for not letting that kill the whole thing - took running stuff with me downtown for midday family meetup, went to Chelsea Piers mid-afternoon and did my run on the track there, then raced back uptown in a taxi to meet old friends from out of town in Central Park. I am now completely wiped out, but very relieved I didn't have another null exercise day (only not very happy with myself that all the work I should have done this weekend still awaits my attention!).
I started my running intervals too hard - it's not a proper interval workout, just a way of varying speeds when I am running so slowly for my "steady" pace - pulled back a bit so that I could complete the whole thing.
10 x 6:00 (1:30 hard, 1:00 walk, 1:00 hard, 1:00 walk, :30 hard, 1:00 walk)
:15 brisk walk cooldown
Week in review still only has three runs, which is NOT very impressive for someone who has made a commitment to run almost every day - will keep trying to do better at this. On the other hand, they were three QUALITY runs, and I had 3 10-mile bike rides, :30 easy spin and four sessions of lifting (deadlifts, squats, 2 bench). Really going to try and do better this coming week!
Friday, September 18, 2015
1hr upper body
Thursday, September 17, 2015
That was very good. At long last I have arrived at the point where I can begin properly working. That is all I ask!...
3 x 10 x 95
4 x 4 x 95 w 3-second isometric hold
3 x 8 Bulgarian split squats
100 abs w band
Wednesday, September 16, 2015
Moved Friday's workout to this morning (Thursday will be just short/easy, saving leg vim for squats, and Friday I have a mid-morning workout with Josh and an afternoon Skype spin with Lauren, so that's plenty).
15min easy jog, then 2:30 hard, 2:30 recovery, 2:00 hard, 2:00 recovery, etc. etc. moving down by thirty-second intervals to :30, :30
A bit of cooldown jog, that had the clock at about :35, then I walked another fifteen minutes or so home. Nice weather but still rather warm in direct sun!
Tuesday, September 15, 2015
Lifting session was good. Bench day!
bench: 5 x 2 x 100
floor press: 4 x 4 x 37.5
dumbbell row: 5 x 10 x 42.5
skullcrushers with football bar: 3 x 15
100 x abs with band
about 1:20 upper body, plus 10mi bike
Monday, September 14, 2015
I think it must be 70% weather-related: it was the most gorgeous sunny breezy fall day (last night was the first time I felt slightly chilly sitting at my desk next to an open window). This is not just pleasant in itself but what I am most strongly conditioned to respond to, as the beginning of a new school year has always been my absolute favorite time of the year!
Taught a (to me anyway!) exhilarating class on Defoe's Journal of the Plague Year, then hurried home and changed clothes and rode down to the gym to lift.
It was a perfect deadlift day - everything felt great (and I had only a tiny awareness of that high hamstring tendon thing that was bugging me yesterday on my run and afterwards). Josh is letting me extrapolate the max I didn't get a real chance at testing - or, rather, adjusting to work via "autoregulation" rather than strict percentages, which is more fun as it lets me stay on the same bar as T. for now. (I am sure our next cycle of testing will take us further apart, but for now I think we should still be able to deadlift at the same weight.)
Speed set: 8 x 3 x 180
Rack pulls: 4 x 4 x 185, alternating sets with 4 x 25 band abs
Dumbbell hamstring curls: 4 x 10 x 37.5
Good-mornings with band: 4 x 12
Hip thrusts: 4 x 8 with 20-second hold (that's HARD)
Had a good stretch and then rode my bike home - slightly hairy stretch where I had to get off my bike because of crowds (here is an old post by someone else that captures the feel of this annual happening!), but I am still just feeling gloriously elated. Overdue a shower, these clothes are SMELLY now - need to pick up prescriptions while pharmacy is open (had good visit to the pulmonary doc this morning too - everything is in reasonable train, peak flow a little lower than last time I was there but still in normal range).
1:20 deadlifts et al.
Sunday, September 13, 2015
Anyway 1:25 as :45, :40 as 4:1 - didn't have the vim to do an extra five at the end (my current turnaround point comes a little early).
Thursday, September 10, 2015
Work set: 3 x 20 x 85
With football bar + 10lb: 3 x 20
One-arm dumbbell rows: 1 x 20 x 32.5; 1 x 15 x 37.5; 2 x 10 x 42.5
100 skull-crushers with football bar
I should say - I was so glum and grumpy this summer when I realized I had to cancel my September triathlon. It wasn't so much a decision as an admission of force majeure - I simply wasn't training anywhere near enough for it to be sensible to attempt a long race. But now I do have to admit the benefit (GRUDGINGLY admit it, but admit it). It is much better that I am not going out of town for a triathlon this weekend. It would have messed up the powerlifting to do a big race at this particular juncture. And I can HOPE that I will be less likely to get a respiratory infection in coming weeks - we will see....
(I did do something stupid which was let my 2 asthma medications run out before the appointment where I can get new prescriptions (Monday, so not too many more days without); I still have plenty of albuterol/rescue inhaler, but it is noticeable to me that I am a little wheezier when I am doing things, obviously those 2 medications - Qvar, Singulair - really are useful....)
David has given me my favorite kind of workout (I think it's better for fitness than these very slow steady jogs): ladder intervals!
Then :15 hard, :15 recovery, :30 ... .. (going up by fifteen-second intervals to 2:00 hard, 2:00 recovery, then back down the ladder)
a bit of walking off the clock, then some cooldown jog
Tuesday, September 8, 2015
I thought we would bench today at powerlifting, and intended to run after that, but actually we treated Tuesday as Monday and deadlifted (much better than last week's session BTW). By the end of that, I really didn't want to add any lower body: that tender spot at the right glute-hamstring attachment is bothering me some, and I also have just been WAY TOO HOT ALL DAY.
Work set as 5 x 2 @ 75% (181)
Rack pulls as 4 x 4 @ 65% (155)
3 x 10 x 37.5 dumbbell hamstring curl
3 x 20 hip thrusters with knee band
So, 1.25hr lower body, will see if I can get out for the missed run tomorrow morning instead....
Monday, September 7, 2015
It was a warm bike ride down and a dark bike ride home (I also forgot my clear prescription glasses, in spite of having put them on the table - I could have sworn I'd tucked them into my bag), but it was all pleasant enough - the basic premise works, in other words....
450 yards swim (200 swim, 100 kick, 100 pull, 50 as right arm, left arm)
Did vent-to-snout in "my" bit of the park, 2:1 (the good thing about these run-walk intervals when I am running so slowly is that I run at least a BIT faster than I would otherwise).
:33, that was quite pleasant. Didn't make it out of the house yesterday to masters swim but will hope to get downtown for a swim on my own later today (not sure about holiday gym hours).
Sunday, September 6, 2015
(Not really sorry about yesterday in that I basically just stuck at my desk and literally and metaphorically cleared up piles and piles of stuff, that was possibly all I had in me for the day. Have a long-overdue lawyer's appointment this week to make my will and needed to gather information from various parties, clean up some stuff in the online retirement account including making sure beneficiaries are all named correctly, etc. etc.)
Anyway snoozed alarm way too many times, and I had the hard deadline of a brunch meet-up at 12:30, so by the time I got out I really wasn't going to be able to do the full ninety minutes anyway. Then it came clear that everything down the back of my right-hand leg just wasn't feeling good: tender glute-hamstring attachment, woefully tight Achilles area, soreness on lower back above the hit. I switched from straight jogging to 4:1 jog-walk around the fifteen-minute mark to loosen things up, but it didn't help as much as I'd hoped.
Anyway 1:05 only as mostly 4:1. Humidity is lower but it's still very hot in direct sun, I would have been better off doing loops in "my" shadier bit of the park. Am still planning on getting to masters swim later....
Friday, September 4, 2015
Didn't quite make the last couple reps of the last set (called it at 8), but good bench work set of 4 x 10 x 95, then board press 4 x 6 x 85 with 3-second isometric hold at the bottom. Triceps/lats work on cable machine, a row variation where you hold one dumbbell in the up position while rowing the other (4 x 10 x 27.5), 100 skullcrushers with football bar.
Funny ride home: there is a small bike detour, spotted a nun with the build of a runway model tottering along on what first appeared to be stilt-like high heels but of course really were rollerblades.
Nice chat with neighbor on way up, an elderly woman I often see. She was looking at me and my bicycle with patent envy and missing the days when she could bike: she said once she had jury duty at the Twin Towers, she rode her bike down the west side, and on the last day she forgot the lock for her bike and they let her bring it up and keep it in chambers....
1hr upper body
Thursday, September 3, 2015
11 x 3 x 65% (75lb)
3 x 20 x 50% (55lb) high-bar, narrow-stance
3 x 10 Bulgarian split squats
some hip thrusters with band - we had too many of us working in, the process grew interminable and I realized it was time to go home! (Skipped final abs work.)
1.5hr lower body
Ugh, I am ready for summer to turn to fall, it's HOT out there still, and humid. Just 20min very easy - right hamstring area a little tender still.
Wednesday, September 2, 2015
Took inadvertent nap at home (IT IS JUST SO HOT!), but got out pretty smoothly after that. I like this workout!
:55 total, with work set as 5 x (2:00 moderate, :30 recovery, 1:00 moderate, :30 recovery, :30 hard, 2:00 recovery)
Tuesday, September 1, 2015
I rode my bike down to the gym with plenty of time to spare (cooling-off time!), and then had a very enjoyable and lighthearted upper-body session. Really it's a de-load week, yesterday was an anomaly....
11 x 3 x 75 (60%) with three-second isometric hold at bottom of the lift
dumbbell press, flat bench: 2 x 20 x 27.5
circuit: 6 x (5 ring rows, 20 shrugs with 52.5s, 5 eccentric push-ups)
skull-crushers: 2 x 20 x 12.5
plus 10mi bike
Monday, August 31, 2015
1hr deadlifts (plus hip thrusters)
Sunday, August 30, 2015
Nice group of ladies in the lane, I was a little slow (and had to skip some of the pull bits - the others were all using paddles, but it's also where I always fall behind) but it was basically a good fit. Don't think I can reproduce the whole workout, but I probably swam something like 3100 of 3600 notional yards along these lines:
500 warmup with every fourth length kick (I did 400)
500 as 4 x 125 drill-swim (100-25, 75-50, 50-75, 25-100: I did fly, back, free, free)
2 interim sets that I cannot now remember....
6 x 50 on 1:15 concentrating on turns
200 pull (I did 100)
50 hard (600)
6 x 50 on 1:15
150 pull (I did 50)
50 hard (600)
6 x 50 on 1:15
100 pull (I did 50)
50 hard (500)
100 easy cooldown
I stopped swimming much for a few different reasons: I think I lost heart for it a bit once I couldn't write to Wendy about it, and also I made a conscious commitment at one point that as my swimming was on balance stronger than my cycling, I had to swap out swimming for spin class. And then the TNYA workouts near me have all evaporated: it's years since they had Columbia workouts, the City College pool never reopened, the Hostos times conflict with powerlifting and John Jay has always been offputting because it's super-crowded with the result that even the slowest lane is sometimes wanting to go on 1:40 sendoffs. But I'm shifting focus a bit, I think, from triathlon back to running and powerlifting, and this means (paradoxically) that I can start swimming a lot more again if I can fit it in!
Don't want to lull myself into a false sense of complacency, but I feel like I'm back in a groove (this is important as once school starts everything always goes haywire). Morale is better and I feel like I will be able to cope with upcoming frenetic work chaos (really I enjoy that more than the quiet times - those are fine when I am really productively writing a book, or what have you, but I flounder when not purposeful!).
:20 with 8 x ten-second accelerations
Saturday, August 29, 2015
I had 90 minutes on the schedule. It was hot again today, and I didn't get out early, so I waited till dusk, which actually suits me well as long as I have not had an overly taxing day (which I did not). The 45 minutes out was a bit of a slog - my calves were very tight, and that sore spot in my right lower back was bothering me right away. I made a deal with myself that I could take walk intervals on the way back, and it was a good idea - did 4:1 jog-walk on the way home, the calves by that point were feeling much more normal and it gives the back a bit of relief. Stopped the clock at the 79th St. boat basin on the way back and got a Gatorade - NECTAR OF THE GODS....
Anyway, 90min easy with 45 straight and 45 as 4:1. Woo-hoo!
Friday, August 28, 2015
Great session with Josh, anyway. 4 x 3 x 100 bench with 3-second isometric hold at the bottom. Can't remember exactly what else we did, but military press with football bar (3 x 10) and rows with football bar + 50 (4 x 10).
RT bike - this beautiful upright sedate purple bicycle has allowed me to rediscover childhood pleasure in riding a bike. I am not sure how I will feel about it once weather is colder and (especially) when I am riding home in the dark, but it has been a very good feature of the last couple months!
1hr upper body
Thursday, August 27, 2015
Main work set: 3 x 5 x 75
Narrow-stance: 3 x 12 x 45
Dumbbell hamstring curls: 2 x 20 x 37.5
Hip thrusts with barbell and band: 3 x 10
Bulgarian split squats: 2 x 20 on each side (skipped third set as we'd already gone long and I still needed to ride home)
It is amazing, the technique stuff just seems suddenly to have fallen into place: my back stays arched, I'm going low enough, etc. etc. The wide grip with no thumbs is very helpful.
1:20 lower body
ANYWAY, now that's off my chest....
I executed plan more as it was supposed to be, though still with excessive alarm snoozing (which in retrospect was a DISASTER rather than just brain-secretly-knows-when-it-can-stay-in-bed-until!). Did have brief email check, but on iPad uncomfortably on living-room couch rather than on real computer, which limits browsing time usefully.
Lower humidity is having an extremely beneficial effect on my running morale. Just did :24 as 3:1. Very nice indeed.
I think I'd better do 20 minutes of meditation now to try and calm down! Oh, or eat something, that will probably have a calming effect - really it's lunchtime and I haven't eaten yet....
Wednesday, August 26, 2015
2. Insofar as it isn't just rationalization to distinguish between the two, it was the not-getting-up of genuinely not enough sleep rather than the not-getting-up of laziness! (Was rereading the dissertation for today's defense until after 11, then read a novel for a while to wind down; turned out lights around one, but couldn't fall asleep for a long time.)
3. Knew I had a contained enough day of responsibilities that I would be able to run later, and just resigned myself to it. (This doesn't work if I either have a super-demanding day or if it's winter and it will be cold and dark by the time I get around to it.)
4. (At B.'s, I am able to request tipping - he asks the night before I need to be tipped in the morning, and I tell him if and when I do and under what circumstances the order can be rescinded!)
5. The defense went fine except for a massive technology fail despite all my anxious preparations; we lost about fifteen minutes in the middle as we had to switch from Skype (computer crashed) to conference-call-plus-cellphone-on-speaker (couldn't get both absentee examiners onto a single conference call despite presence of tech support!). I had a couple student meetings as well and it was effectively a very nice "first day of school," though I don't actually teach for two more weeks - this may have been partly why I had a hard time falling asleep.
6. Came home and lay down at 3 for what I thought would be just a very brief nap, woke up after 6....
7. It's still 80F but it's MUCH less humid.
8. Wanted to go a little longer than the 30 minutes on the schedule, but didn't want to make things hard.
9. Decided to do 40 as 4:1, with 2 segments for warmup and six as 3:30 jog, :30 hard, 1:00 walking recovery.
10. It was the most enjoyable run I've had for ages! Shady and a bit of breeze, low humidity - RUN OF BLISS!