Ran 2.5 miles @ 6mph pace, except for one quarter mile increased speed to 7mph pace. Felt very easy for the first mile, very tough for the second.

Before the run:
Jump rope 150x
15 overhead squats (9 lb bar)
15 sit ups
15 push ups
15 back extensions
15 pull-ups (170 lb weight assist)

Workout:

• Type: Run
• Date: 01/23/2008
• Time: 14:36:04
• Total Time: 00:24:30.00
• Distance: 2.5 miles
• Average Pace: 9:48.24/mile
• Max Pace: 8:34.29/mile

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Run 1.5 miles: 12.50 minutes: treadmill
10 Burpees
10 Pull-ups (170 weight assist)
10 Deadlifts 95 lbs
10 Burpees
10 Pull-ups (170 weight assist)
10 Deadlifts 95 lbs
10 Burpees
10 Pull-ups (170 weight assist)
10 Deadlifts 95 lbs
5 Burpees (these are absolutely killing me!!)
10 Pull-ups (170 weight assist)
5 Deadlifts 95 lbs

Workout:

• Type: Strength Training
• Date: 01/22/2008
• Time: 15:20:34
• Total Time: 00:40:00.00

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1.5 miles felt pretty good, but I need to up my distance soon. I’m just starting training for the Shamrock Shuffle 8k in Chicago in late March. Is it better to focus on faster runs of shorter distance, or longer distance runs at a slower pace? Maybe a mixture of the two? Keep in mind, 8:26 miles feel pretty fast to me now. Also, I’m a heavy guy, so I get “muscle” tired before anything else.

Thanks for any insight.

Workout:

• Type: Run
• Date: 01/22/2008
• Time: 15:11:52
• Total Time: 00:12:40.00
• Distance: 1.5 miles
• Average Pace: 8:26.33/mile

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95 lb thruster, 10 reps
40 jumping pull ups
400 meter row
75 lb thruster, 30 reps
30 jumping pull ups
400 meter row
45 lb thruster, 50 reps
20 jumping pull ups
400 meter row

For the first time ever, I actually completed a crossfit workout. Typically, I do as many reps as I can of a certain exercise and then quit and move on to the next exercise. Today, I decided to compete the full number of reps, regardless of how long it took or how many breaks I had to take. For exmple, when I got to the 45 lb thrusters, I had to do roughly ten sets to get the full 50 reps. It was good mental discipline for me, and I never would have thought I could get all the way through the reps listed above, but I did. Also, I’ve never been so exhausted from a lifting routine. Now that I know I can complete this, I can start timing myself and work my way up to “storming” through it as fast as possible.

Workout:

• Type: Strength Training
• Date: 01/18/2008
• Total Time: 00:50:00.00

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Run 1 mile on treadmill @ 8mph
Jump Rope 150
Overhead Squats 15
Sit-ups 15
Burpees 10
Back Extensions 15
Pull ups 10 (weight assisted)
Run 1 mile on treadmill @ 6-7mph

I was hoping to do three continuous rounds of running one mile followed by the various exercises without any rest time in between, then time myself for future improvement. After I got through the burpees, I almost passed out, and it took everything I have just to get through the last half of my second 1 mile run. Definitely a potent workout for the limited time I had available, but it showed me just how incredibly out of shape I am. Well, if I can reach my eventual goal of completing 3 continuous rounds of this exercise, I will have surpassed a formidable step in my progress. I can’t wait.

Workout:

• Type: Strength Training
• Date: 01/17/2008
• Time: 09:06:50
• Total Time: 00:20:00.00

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Workout:

• Type: Run
• Date: 01/17/2008
• Time: 08:59:23
• Total Time: 00:17:00.00
• Distance: 2 miles
• Average Pace: 8:29.92/mile

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45 lb barbell thrusters - 2 sets of 15
5 jumping pull-ups

Workout:

• Type: Strength Training
• Date: 01/15/2008
• Time: 20:57:18
• Total Time: 00:08:00.00

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On a treadmill - painfully slow, and short, but it’s a start.

Workout:

• Type: Run
• Date: 01/15/2008
• Time: 20:52:14
• Total Time: 00:12:00.00
• Distance: 1.5 miles
• Average Pace: 8:00/mile

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Jump rope 150×2
Push ups 15×2
Pull ups 15×2 (weight assisted)
Overhead squats 15×2
Sit ups 15×2
Back Extensions 15×2
Sprint 400m 1

Workout:

• Type: Strength Training
• Date: 01/14/2008
• Time: 10:00:00
• Total Time: 00:45:00.00

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Health:

• Date: 01/14/2008
• Weight: 240
• Mood: Normal
• Resting Heart rate: 62
• Sleep Hours: 8
• Sleep Pattern: Better than Normal

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