ellisd012 Posted November 21, 2012 Report Share Posted November 21, 2012 I want to run a 50 mile race within the next two years. This is the path taken. Just getting started, I will post more soon.Core I1. Eight leg position crunches (8 leg positions, 5 sec/change)2. Side (oblique) crunches3. Reverse (back) crunches4. Cross toe touches5. Alternating superman6. Hip raisesMobility from The Maxwell Daily Dozen1. Hula hoop hip circles2. Pelvic tilts and rolls3. Front and back bending4. Lateral bending5. Qi Gong waist twister6. Spinal wave7. Shoulder shrugs8. Arm circles9. Relaxed neck circles10. Slow, flat-foot squats11. Bear squats/boot strappers12. Pumps13. Cossack stretch14. Table-makerLast week, the week of November 12, 2012I ran on Tuesday for 35 min and on Saturday for 100 min. Core I on Friday1. 5 reps x22. 10 reps x23. 25 reps x24. 5 reps x35. 10 reps x26. 10 reps x2Mobility on Friday (1-12) and Sunday (1-10) for 10 reps per exercise Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted November 21, 2012 Author Report Share Posted November 21, 2012 Tuesday 20.11.2012Dynamic warm upTempo run for 45.5 min (about 5 mi or 8 km)Strides x1StretchDynamic warm up (from Strength Running blog) (L+R=1)Standing knee raises x10Single leg dead lift x10Groiners x10Donkey kicks x10Mountain climber (knees in) x10Mountain climber (knees out) x10Front leg swings x10Side leg swings x10Stretches each for 20 secStanding toe touchStraight leg calfBent leg calfStanding quadButterflyOne-leg seated hamstringSeated twisting hip/glute/ITBSupine knee raiseSupine gluteReclined hamstringHip flexor lunge Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted November 26, 2012 Author Report Share Posted November 26, 2012 Wed 21.11.2012Fast walk for >20 minThu 22.11.2012Dynamic warm upRun 10k in 58:35 - avg HR 90% max - Scout Guild Turkey Day Fun RunStretchMobility - right after stretchingSat 24.11.2012Dynamic warm upEasy run ~5k in 32:29Strides x1Stretch Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted November 26, 2012 Author Report Share Posted November 26, 2012 Leg ISingle leg deadliftFront lungeFront lunge w/twistRear lungeRear angle lungeSide lungeOverhead squatHanging heel raise (toes on a step so heel can drop lower)Sun 25.11.2012Dynamic warm up - abbreviatedLeg I - 10 reps x 1 set each except 20 reps for squats and heel raisesRun right after leg workout for 76:54 hill fartlekStrides x1StretchCore I right after stretching 1. 5 reps x2 2. 10 reps x2 3. 25 reps x2 4. 5 reps x3 5. 10 reps x2 6. 10 reps x2What a workout!Hill fartlek - I run harder on the uphills on the course. Basically, I try to push it whenever I'm going up any incline. If it's long/gradual, then I go a little faster. If it's short/steep, then I go a lot faster. I go easy on the downhills and flats. When I do this workout, I usually run a course with more hills/slopes or I run back and forth over a nearby viaduct or creek valley. Very effective workout! Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted November 28, 2012 Author Report Share Posted November 28, 2012 Tue 27.11.2012Dynamic warm upRun easy 42:28 (4 miles)Strides x1Stretch - 25 sec eachI felt very good on the run, very comfortable pace for me. This pace had been my moderate pace during the summer, so I was happy to see the time when I finished. Slowly getting faster... Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted November 30, 2012 Author Report Share Posted November 30, 2012 Wed 28.11.2012Mobility, thenCore IStretch abs and backSidenoteMy health insurance provider offers free (well it costs a pipette of blood) 'biometric screenings' as often as we want...so far this year I have just had my third one. They give us a nice report and instant feedback on several different Metabolic Syndrome risk factors. In January, I had 5; April 3, and yesterday, November, just 1! (The 1 is debatable as it is BMI calculated by using height and weight and I apparently shrank an inch (2.54 cm) compared to the first two tests in addition to the inaccuracy of using this method) At any rate...YES!!!Here are my numbers: Risk factors in red[table=width: 600] [/td] 10 Jan 12 Apr 28 NovRisk Level Height (in) 70 70 69 Weight (lbs) 233 216 204 [td]BMI (kg/m2) 33 31 30>= 30 Total cholesterol (mg/dl) 227 172 170>= 240 LDL 'bad' (mg/dl) 143 102 98>= 130 Total chol to HDL ratio 3.7 3.1 2.8> 3.5 HDL 'good' (mg/dl) 61 56 60Men:< 40 Triglycerides (mg/dl) 116 69 62>= 150 Glucose fasting (mg/dl) 100 104 98>= 100 BP (mmHg) 118/74 118/68 110/64>= 130/>= 85 Waist (in) 41.5 40 39.5Men: >= 40[/table]For the ladies: HDL should be above 50 mg/dl and waist below 35 inOne of my goals for the lunar year is to pass all of these criteria...almost there with about two months to go! Thanks for helping keep me on track Nerds! Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted November 30, 2012 Author Report Share Posted November 30, 2012 Thu 29.11.2012Dynamic warm upRun ~5.3 mi in 49:28 - Tempo ~0.5 mi x4 Strides x1Stretch 25 sec eaAte fairly well today Clif Granola bar, pear, garden fresh green leaf lettuce (last of the harvest for the year ), walnuts, grapes, organic Amy's Cheese Enchilada w/beans and corn, dark chocolate peanut butter cups. Also had half serving of Vega Whole Food Health Optimizer drink post-run. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 4, 2012 Author Report Share Posted December 4, 2012 Fri 30.11.2012MobSat 01.12.2012Dynamic warm upRun ~10.8 mi in 1:58:35 mod pace (avg HR 80% max)Strides x1Stretch 25 sec eaSun 02.12.2012Dynamic warm upRun 5k in 36:23 easyStrides x1Stretch 25 sec ea2 sets of 20 ea w/30 sec between setsa) Overhead squats Air squatsc) Sumo squats (wide stance, feet pointed out)I missed a planned mobility workout this week. I have to remind myself not to put it off until just before bed!Diet was fairly good for the week, ate lots of fruits and veggies and ate dinner at home 4/7 nights. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 5, 2012 Author Report Share Posted December 5, 2012 Tue 04.12.2012Dynamic warm upRun 4 mi in 41:57 easyStrides x1Stretch 25 sec ea Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 7, 2012 Author Report Share Posted December 7, 2012 Thu 06.12.2012Mobility (8 exercises)Dynamic warm up (quick)Run 3 mi in 25:53 hard - tempo 2.5 of 3 milesStrides x1Stretch (4)Hurried workout due to a busy day...but I got it in.Diet goals on track, 2 fruits a day, 2 salads as meals so far this week...tasty organic red leaf lettuce...yum! Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 8, 2012 Author Report Share Posted December 8, 2012 Fri 07.12.2012Quick warm upCore I var1. Eight leg position crunches (8 leg positions, 5 sec/change)2. Side (oblique) crunches3. Reverse (back) crunches4. Cross toe touches5. Alternating superman6. Hip raises7. Plank w/leg swing/kickSo...1. 2x5 reps ea2. 2x10 reps ea side3. 2x254. 3x55. 2x106. 2x10 5 sec7. 1 min with 20 sec alternating legs to side7. 1 min with 20 sec alternating legs upStretch x3 (flat back, arch back, abs)My girlfriend and I had dinner at Karyn's Raw Cafe in Chicago. It was delicious raw, vegan food. We had the (not)cheese plate, swedish crepes, and basil scented ravioli...super yummy. We got dessert, but were too full to try it. Had my 2 fruits for the day also. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 9, 2012 Author Report Share Posted December 9, 2012 Sat 08.12.2012Dynamic warm up extended-add 1x10 each of 5 types of lunges--front--front w/twist--rear--rear angle--sideRun 7.8 mi in 1:21:06 easy/mod - hilly routeStretch 25 sec ea, thenLegs-2x20 each--Overhead squat--Air squat--Sumo squat--Hanging heel raisethenMob, first 12 on listToday is a sore Sunday...still plan on running and core tonight! Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 10, 2012 Author Report Share Posted December 10, 2012 Sun 09.12.2012Dynamic warm upRun 6.44 mi in 1:09:00 easy/modStrides x1Stretch 25 sec ea Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 12, 2012 Author Report Share Posted December 12, 2012 Tue 11.12.2012Dynamic warm upRun 5.72 mi in 59:25 easyStrides x1Stretch 25 sec eaChilly evening for a run...felt good!I'm up to 3 fruits a day now, which seems to be curbing my late night snack cravings a bit. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 14, 2012 Author Report Share Posted December 14, 2012 Wed 12.12.2012Mobility 1-12Push ups 15 (I've been nursing a pulled bicep for about 3 months now...it did not feel too bad, but a bit sore on Thursday)Thu 13.12.2012AfternoonWarm upLegs - 2 sets (reps for each leg)-Single leg deadlift x10-Donkey kicks x10-Front lunge x10-Front lunge w/twist x10-Rear lunge x10-Rear angle lunge x10-Side lunge x10-Hanging heel raise x20-Overhead squat x20-Air squat x20-Sumo squat x20EveningDynamic warm upRun 5 mi in 46:35 - tempo, fast but not all-outStrides x1Stretch 6x20 sec (running late, so cut short)Eating 3 fruits/day...diet OK but not as good as it could be. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 17, 2012 Author Report Share Posted December 17, 2012 Fri 14.12.2012Mobility 1-12Core I var1. Eight leg position crunches (8 leg positions, 5 sec/change)2. Side (oblique) crunches3. Reverse (back) crunches4. Cross toe touches4a. Side Plank5. Alternating superman6. Hip raises7. Plank w/leg swing/kickSo...1. 2x5 reps ea2. 2x10 reps ea side3. 2x254. 3x54a. 30 sec ea5. 2x106. 2x10 5 sec7. 1 min with 20 sec alternating legs to side7. 1 min with 20 sec alternating legs upStretch abs, back, archSat 15.12.2012MorningWarm upLegs - 2 sets (reps for each leg)-Single leg deadlift x10-Donkey kicks x10-Front lunge x10-Front lunge w/twist x10-Rear lunge x10-Rear angle lunge x10-Side lunge x10-Hanging heel raise x20-Overhead squat x20-Air squat x20-Sumo squat x20Stretch 11 pos x 25 sec eaEveningDynamic warm upRun ~6.5 mi in 1:05:00 easy/mod (rainy but not cold)Strides x1Stretch 11 pos x 25 secSun 16.12.2012AfternoonDynamic warm upRun 8.8 mi in 1:30:01 easy/modStride-like sprint for last block of runStretch 5 pos x 25 secEveningMobility 1-10 Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 18, 2012 Author Report Share Posted December 18, 2012 Mon 17.12.2012Mobility 1-12~15 min walk - need to work on having 'active' rest days Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 21, 2012 Author Report Share Posted December 21, 2012 Thu 20.12.2012Dynamic warm upRun 5.64 mi in 1:01:19 easy rain turning to snow, it was fun!Strides x1Stretch 11x25 secA good week for eating my fruits and veggies - 3 fruits/day, 3 salads as meals, 2 plates of raw veggies at luncheon...yummy!I had to miss a run and some workout time due to Christmas stuff and family visits...hope to catch up on running/workout time this weekend. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 23, 2012 Author Report Share Posted December 23, 2012 Fri 21.12.2012Jumping jacks x30 (warm up)Core I var1. Eight leg position crunches (8 leg positions, 5 sec/change)2. Side (oblique) crunches3. Reverse (back) crunches4. Cross toe touches4a. Side Plank5. Alternating superman6. Hip raises7. Plank w/leg swing/kickSo...1. 2x5 reps ea2. 2x10 reps ea side3. 2x254. 3x54a. 45 sec ea5. 2x106. 2x10 5 sec7. 1 min with 20 sec alternating legs to side7. 1 min with 20 sec alternating legs upLegs - 1 set ea knees a little poppy and sore so backing off a bit-Single leg deadlift x10-Donkey kicks x10-Front lunge x5-Front lunge w/twist x5-Rear lunge x5-Rear angle lunge x5-Side lunge x5-Hanging heel raise x20-Overhead squat x20-Air squat x20-Sumo squat x20laterMobility 1-10Sat 22.12.2012Dynamic warm upRun 5.64 mi in 58:19 easyStrides x1Stretch 12 for 25 sec-#12 Side splits (no, I can't do the splits...but that's the position)laterMobility 1-12 Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 24, 2012 Author Report Share Posted December 24, 2012 Sun 23.12.2012AfternoonDynamic warm upRun 9.6 mi in 1:47:00 easyStrides x1Stretch 12 for 25 secEveningCore I var1. Eight leg position crunches (8 leg positions, 5 sec/change)2. Side (oblique) crunches3. Reverse (back) crunches4. Cross toe touches4a. Side Plank5. Alternating superman6. Hip raises7. Plank w/leg swing/kickSo...1. 2x5 reps ea2. 2x10 reps ea side3. 2x254. 3x54a. 45 sec ea5. 2x106. 2x10 5 sec7. 1 min with 20 sec alternating legs to side7. 1 min with 20 sec alternating legs up...then...Mobility 1-12 Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 28, 2012 Author Report Share Posted December 28, 2012 ...a holiday workout-blackout occurred...including much carbo-loading!Thu 27.12.2012Dynamic warm upRun ~4 mi in 41:32 easy/mod (faster than hoped)Strides x1Stretch 4x25 sec (less than normal)I tripped and fell at about 2 miles and rolled out of it in the grass next to the sidewalk...my right shoulder hit a bit to hard and hurts in some positions such as reaching across a table...at least it does not hurt when relaxed, driving, or computing (whew). As many times as I've ran that route, which is quite a few, I never before noticed the metal piece of infrastructure (I think that it was a water or gas shutoff valve) barely sticking out of the sidewalk that got me...crazy! At least I can still run Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted December 31, 2012 Author Report Share Posted December 31, 2012 Sat 29.12.2012Dynamic warm upRun 7.21 mi in 1:14:31 easy/modStrides x1Stretch 11x25 sec Sun 30.12.2012Dynamic warm upRun 8.78 mi in 1:32:14 easy/modStrides x1Stretch 11x25 sec Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted January 7, 2013 Author Report Share Posted January 7, 2013 *back from my holiday fitness relapse* I am going for the 100 Burpee's Challenge...soJan 02 - 3Jan 04 - 7Jan 05 - 5Jan 06 - 6 Fri 04.01.2013Warm up (+7 burpees)Core I var1. Eight leg position crunches (8 leg positions, 5 sec/change)2. Side (oblique) crunches3. Reverse (back) crunches4. Cross toe touches4a. Side Plank5. Alternating superman6. Hip raises7. Plank w/leg swing/kickSo...1. 2x5 reps ea2. 2x10 reps ea side3. 2x254. 3x54a. 45 sec ea5. 2x106. 2x10 5 sec7. 1 min with 20 sec alternating legs to side7. 1 min with 20 sec alternating legs upStretch abs, back, arch 30 sec ea Sat 05.01.2013Dynamic warm up (+5 burpees)Run 5.4 mi in 54:20 easy/modStrides x1Stretch 11x25 sec Sun 06.01.2013Dynamic warm up (+6 burpees)Run 9.96 mi in 1:44:41 modStrides x2 (did one at about 5 miles to get through a traffic light)Stretch 11x25 sec Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted January 9, 2013 Author Report Share Posted January 9, 2013 I kept up with the burpee challenge for the 7th and 8th and practiced some active rest on Monday by walking 10 laps around a gym. Tue 08.01.2013Dynamic warm up (+8 burpees)Run ~4 mi in 44:21 easy - had a dog delayStrides x1Stretch 10x25 sec dog delay - when a loose dog runs out to meet me as I am passing causing me to stop to face and possibly pet the pooch. The delay may be extended if the dog wants to run with me or the dog's people can't keep the pup from running off down the road causing me to assist in corralling the escapee. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
ellisd012 Posted January 11, 2013 Author Report Share Posted January 11, 2013 Wed 09.01.2013Warm up (+9 burpees)Core I var1. Eight leg position crunches (8 leg positions, 5 sec/change)2. Side (oblique) crunches3. Reverse (back) crunches4. Cross toe touches4a. Side Plank5. Alternating superman6. Hip raises7. Plank w/leg swing/kickSo...1. 2x5 reps ea2. 2x10 reps ea side3. 2x254. 3x54a. 45 sec ea5. 2x106. 2x10 5 sec7. 1 min with 20 sec alternating legs to side7. 1 min with 20 sec alternating legs upStretch abs, back, arch 30 sec ea Finished 'Alex and Me' by Irene Pepperberg this week...great tale about a smart bird who died young but taught us a lot about animal intelligence. Quote Celtic ScoutLevel 4Str 8 | Dex 7.5 | Sta 12.25 | Con 9 | Wis 10.5 | Cha 7.75Battle Log"Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson Link to comment
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