Spin 10312012

Rode a trainer for the first time today.  Started with 10 min, not used to the consistent resistance.  If I keep up the motivation it will have me in good shape for the spring.  A lot tougher than the spin bikes at the gym.

It has been a quiet ten days for working out.  Other than calisthenics  I haven't done much. My hip is still bothering me but starting to feel better.

Gym121022

With a continuously running clock do a pull-up for each minute.

9 Rounds + 8.  Looked back though my notes and in 2009, I was doing 14 rounds+ .  That is depressing.

2012 Garnet Valley Fun Run

Ran in the annual Garnet Valley Fun Run.  My two year win streak is over but I did manage to still claim my age bracket. I finished the 2.9 mile course in 18:20, 2 minutes behind the winner.  I am pleased with the 6:22 pace considering the course was a mix of wet and soggy fields, roads, and track.  My oldest son A did the walk and my dad took second in his age bracket.

Run 121019

Hill Repeats in my Neighborhood

Warm up .7 Miles (5:40)

5 X
.20 Hill Sprint
.25 Run back down hill.

3:09/3:13/3:14/3:14/3:12

Compare to 121010

Tabata 121018

Pushups/Situps/Squats

19/15/14/11/11/10/10/10
12/12/12/12/12/12/12/12
15/14/14/14/14/14/14/12

Run 121017

Ran 3.59 miles in 25:55 (7:12 pace).  It was cold this morning but the pace felt strong but not my max.  I see to be falling into the 7:10 pace range whenever I run in cool temps versus the 7:25 pace during the summer.

Run 121016

Ran home from the car dealership 1.5 miles in 9:04 - 6:02.  Felt good today, lungs burned a little and it was the exact same pace as the last time on 120919.  I felt like I was going to break 9 min, but I guess having to cross the street a few times to avoid large trucks added up.  I also felt that I may have eased up too much from the .75 mile to 1 mile mark.

Run 121012

Ran 3.36 Miles in 24:02 - 7:09 pace.  Felt good, getting cold enough that I might need to start wearing gloves.

Tabata 121011

Thursdays are an early morning for work so just a quick tabata of push-ups/sit-ups/pull-ups.  Unfortunately, I don't remember all the numbers so I need to start writing them down.  I know that my push-ups and sit-ups were good but my pull-ups need work.

Run 121010

Hill Repeats in my Neighborhood

Warm up .7 Miles (5:54)

5 X
.20 Hill Sprint
.25 Run back down hill.

3:11/315/1:16/3:17/3:14

Run 121009

Ran 4.02 miles in 28:58, a 7:12 pace.  It was cold and raining which was perfect weather for me. I might be up for a 5k or 10 miler in November  - we will see.

Run 121007

Ran about 2.5 miles in 20 min with my dad in Providence, RI.  Nice city, and great morning for a run.

Tabata 121003

Tried a tabata this morning: push-ups/sit-ups/pull-ups/squats.

19/13/13/11/11/10/11/10
10/10/10/9/10/10/9/10
6/5/4/4/3/3/3/3

Squats weren't started due to phone call from work.  Depressing numbers from my Crossfitting days but sometimes the truth hurts, just need to get back on the horse.