Gym 101028

Warm-up 1 mile run in 7:00

5x5 210# Squats (2:30 between set starts)  (4 sets of 6 80# preacher curls between)
5x5 100# Overhead Press (1:30 between set starts) (4 sets of 6 Chest to Bar pull-ups  between)
3x5 225# Deadlift(1:30 between set starts)

I was able to complete all the reps of each set so everything will go up by 5# next time.  I finished with 5 135# hang cleans.  Barely made it through the Overhead press, 105# maybe my next plateau but we will see. I was very tired this morning, I need to get to bed earlier.  I have only gotten 6 hours sleep the last few nights which is taking its toll on me.

Also did 90 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches.

Swim 101027

Swim drills.

Warm up
2x50

1x500 ~9:30

2 rounds of :
     50 yards kickboard
     2 x 25 yards (first half all out, second half easy) 5 sec. rest
     2 x 25 yards all out 5 sec. rest     1 x 50 all out 15 sec. rest
     1 x 50 easy 90 sec. rest

1x500 ~10:20


Got to bed late last night so I was dragging this morning.  The intervals went well, but my overall energy suffered and I was more tired than I expected at the end.

Gym 101026

Warm-up 1 mile run in 7:03

5x5 205# Squats (4 sets of 6 Chinups between)
5x5 150# Bench Press(4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
90 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches

Ok, squats went well and I will increase to 210 on Thursday, assuming I make it to 215 I will stop there and drop down 10%.  I feel like my form is starting to suffer on my squats.  Bench went well and I will be moving up to 155 next week, that is where I started and plateaued so I am hoping I will be able to move through it. Also will move to 7 chin-ups next week.

Garnet Valley Fun Run 5K

Ran the Garnet Valley 5k again this year with my dad.  I can officially say I have won a road race now.  It was a nice sunny day and I finished in 18:18.  The course was short - about 2.8 miles so I ran around a 6:30 pace.  There was an amazing 11 year old who finished second about 45 seconds behind me.

Compare to last year

Run 101022

Ran 3.56 miles in 31:20.  About 9 min miles.  Good run with two friends from the neighborhood.  Running is a group is so much better than running solo.

Gym 101021

Warm-up 1 mile run in 6:47

5x5 200# Squats (2:30 between set starts)  (4 sets of 5 80# preacher curls between)
5x5 95# Overhead Press (1:30 between set starts) (4 sets of5 Chest to Bar pull-ups  between)
3x5 220# Deadlift(1:30 between set starts)

I was able to complete all the reps of each set so everything will go up by 5# next time.  I finished with 5 135# hang cleans.  Hang Cleans are getting easier which is a good sign.  I was pleased to get through the 95# press because I failed on that weight a few weeks ago.  I think next weeks 100# will be a challenge.

Also did 90 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches.

Swim 101020

Distance Swim

Warmed up
2x50 yard

2000 yards in 40 min.

My longest continuous swim to date.  Still trying to refine my flip turns but overall is was a consistent swim.

Gym 101019

Warm-up 1 mile run in 6:57

5x5 195# Squats (4 sets of 6 Chinups between)
5x5 145# Bench Press(4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
90 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches

Ok, squats went well and I will increase to 200 on Thursday.  I still think my squat plateau will be about 200#,
Bench went well and I will be moving up to 145 next week. Still doing single set of 50 push-ups every morning, hoping to move to 55 in the next week or so.

Run 101015

Ran 4.96 miles in 36:53 (7:26/mile).  I did get to use my new reflective vest today and overall it was good.  The only negative is my crooked back causes one of the shoulder straps to rub my neck.  Fortunately the cloth is soft enough that it didn't chafe my neck.

 I hate running in the morning.

Gym 101014

Warm-up 1 mile run in 6:50

5x5 190# Squats (2:30 between set starts)  (4 sets of 5 80# preacher curls between)
5x5 90# Overhead Press (1:30 between set starts) (4 sets of5 Chest to Bar pull-ups  between)
3x5 215# Deadlift(1:30 between set starts)

I was able to complete all the reps of each set so everything will go up by 5# next time.  I finished with 5 135# hang cleans

Also did 90 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 50 crunches

Swim 101013

I have decided to alternate swim workouts - 1 for distance, 1 for drills so today was drills.

Warm up
2x50

1x500 ~9:40

2 rounds of :
     50 yards kickboard
     50 yards lung busters (breath every 7 strokes)
     4x25 All out with 5 breaths between interval
     25 Backstroke
     25 Breaststroke

1x500 ~9:50
2x25 Fast with 5 breaths between

Cool down
1x50 Free
1x50 Breast

Gym 101012

Warm-up 1 mile run in 6:55

5x5 185# Squats (4 sets of 5 Chinups between)
5x5 140# Bench Press(4 sets 15 back extensions  between)
3x12 Inverted Row

Ab work


Ok, squats went well and I will increase to 190 on Thursday.  I think my squat plateau will be about 200#, at least if my legs feel like they did today. I want to make sure I continue to do a full squat and not cheat as the weight goes up.  


Bench went well and I will be moving up to 145 next week.

Run 101008

Ran 4.48 miles in 33:05 for a 7:23 pace.  First 2 miles felt fast but then over the last mile or so I could feel myself fade a little.

Gym 101007

Warm-up 1 mile run in 7:25

5x5 180# Squats (2:30 between set starts)  (4 sets of 70# preacher curls between)5x5 85# Overhead Press (1:30 between set starts) (4 sets 5 Chest to Bar pull-ups  between)3x5 210# Deadlift(1:30 between set starts)



I was able to complete all the reps of each set so everything will go up by 5# next time.  I finished with 4 135# hang cleans, was hoping for a fifth rep but was too wiped at that point.  


Also did 90 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises. 

Swim 101006

Today was swim day, getting out of bed was brutal.  I need to start going to bed earlier.  I was dragging the whole workout.

Warm up:
2x50

1x500 yards
1 x1000 yards
1 x 50 breast stroke
1 x 50 fast

Cool Down
1x 50 easy.

I have finally go the flip turns down.  They are not graceful or efficient yet but I am flipping at both ends and not missing the wall.  It definitely changes my breathing and I realized I was taking an extra breath when I was just turning at the wall. My pace was slow ~1:00 per 50 but I needed to get the distance in.

Gym 101005

Day two of Strong Lifts:

Warm-up 1 mile run in 6:37

5x5 175# Squats (4 sets of 5 Chinups between) (did the math wrong so went up 10# instead of 5)
5x5 165/155# Bench Press(4 sets 15 back extensions  between)
3x12 Inverted Row


Ab work


Ok, squats went well and I will increase to 180 on Thursday.  Bench went terrible.  I thought for sure I would be able to start at my body weigh 165.  I made it through the first set and 3 reps of the second.  I then dropped the weight to 155 and  did 5/4/5.  So next week I will be dropping the Rx'd 10% and start with 140#.  Very disappointing.


Warm up run was faster than planned. There was a guy already running on the track and I just fell in behind him for the first half mile and then pulled away.

Ironman 70.3 Pocono Mountains

Yesterday I bit the bullet and signed up for next year's inaugural Ironman Poconos Mountains 70.3 on 10/2.  Now begins a year of serious training.