The Training Blog of will1363 » Sweat365 » Fitness Community

Treadmill run

will1363 — Wed, 23 Jan 2008 22:36:04 +0000

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

Strength Training - 0.7 hours - 01/22/2008

will1363 — Tue, 22 Jan 2008 23:20:34 +0000

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

Treadmill Run and request for advice

will1363 — Tue, 22 Jan 2008 23:16:40 +0000

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

Crossfit workout

will1363 — Fri, 18 Jan 2008 20:00:00 +0000

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

A long way to go

will1363 — Thu, 17 Jan 2008 17:06:50 +0000

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

Run - 0.3 hours - 01/17/2008

will1363 — Thu, 17 Jan 2008 16:59:23 +0000

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

Strength Training - 0.1 hours - 01/15/2008

will1363 — Wed, 16 Jan 2008 04:57:18 +0000

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

Run - 0.2 hours - 01/15/2008

will1363 — Tue, 30 Nov 1999 00:00:00 +0000

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

Strength training

will1363 — Tue, 30 Nov 1999 00:00:00 +0000

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

Logbook Daily Record for 01/14/2008

will1363 — Mon, 14 Jan 2008 16:53:21 +0000

Health: Date: 01/14/2008 Weight: 240 Mood: Normal [...]