ellisd012 Posted May 23, 2013 Author Report Share Posted May 23, 2013 Wed 22.05.2013WalkRun ~4.5 mi in 48:51 - intervalsJog ~1.4 mi to and from track4x400 m, rest +/-100 sec2:20, 2:05, 1:55, 1:55Stretch 10x30 sec Finished reading 'The New New Deal' by Michael Grunwald. It took me a while to finish as I was often 'interrupted' by other books. Interesting-but-heavy, fact-finding book filled with DC insider interviews on the post-Great Recession stimulus, where it went, how it was spun, and what was really accomplished (which was a ton!). Good read and a big thanks to President Obama, he did good. 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 May 29, 2013 Author Report Share Posted May 29, 2013 Last week will be a recovery week, though not originally scheduled for it...I missed a couple of runs due to work and car repairs...what can ya do? I did manage a set of 12 push ups on Thursday, shoulder felt OK. Sun 26.05.2013DWURun for 80:30 ez/mod - AvgHR 137 - walked a bit to keep HR downStrides x1Stretch 10x30 sec Tue 28.05.2013DWURun 4 mi in 43:32 - 1 hill @ 1 mi, fartlek from mile 2.5 to 3.57 fartleks, one block fast, one block slowStretch 10x30 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 June 14, 2013 Author Report Share Posted June 14, 2013 The last week of May was a wash...I was busy updating my resume and producing a CV, which was a first as the US does not generally use the CV. I'll get caught up with the Ultra-quest asap! Sat 01.06.2013DWURun for 85:37Strides x1Stretch 10x30 sec Sun 02.06.2013Mini DWURun for 16:39 - over a hill and back againStretch 4x30 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 June 14, 2013 Author Report Share Posted June 14, 2013 Tue 04.06.2013DWURun 4 mi in 48:22 ezStrides x1Stretch 10x30 sec Wed 05.06.2013DWURun ~5.5 mi in 54:23 - tempo 2x1 mi - 8:00, 8:20Stretch 12x30 sec - added ab and back stretches Sat 08.06.2013DWURun for 1:43:05 ezStrides x1Stretch 12x30 sec10 push ups Sun 09.06.2013DWURun for 71:42 ezStrides x1Stretch 12x30 sec I am working on strength training again as my bicep pull from last fall and the shoulder injury from the winter seem to be healed. The plan is to do push ups every other day, adding 2 each time until I hit 30. Once I hit 20 push ups, I will add negative pull ups on the other days beginning with 2 and adding one every other time up to 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 June 14, 2013 Author Report Share Posted June 14, 2013 Weighed myself on Sat 8 June - home scale says 216 lbs. Goal - 196 by 13 Sept (Wedding Day) Push ups - 12 on 10 June, 14 on 12 June Tue 11.06.2013DWURun for 84:11 ezStretch 4x30 sec Planned on running Wed and Thu but life shook it's head 'No'. Maybe 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 June 17, 2013 Author Report Share Posted June 17, 2013 Push ups - 16 on 14 June, 18 on 16 June Fri 14.06.2013DWURun 5.33 mi in 62:29 ezStrides x1Stretch 12x30 sec Sat 15.06.2013DWURun 5 mi in 49:55 - Tempo for middle 3 mi avg 8:45/miStretch 10x30 sec Sun 16.06.2013NoonWarm up with knee raise, single leg dead lift, donkey kickMix in skipping rope every +/- 5 exercises, 60 skips until last time, then 150 - about 8(?) totalMobility 1-10Lunge Matrix - 5 pos, 5 ea legStiff leg dead lift w/ Olympic bar - 5 very slowPush ups 18Crunch Matrix - 8 pos x5, side x10, back x20Superman 20Bridge 10x5 secMetronome 20Plank 1 minSide plank 30 sec eaStretch 18x30 sec (add upper body, plantar fascia and wide stance leg)EveningWalking warm upRun 8.3 mi in 1:46:17 ez pace - very tough run, very fatigued and it was a bit warm - difficult but good!Stretch 4x30 sec Weekly run total: 24.5 mi / 5:02:52 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 June 24, 2013 Author Report Share Posted June 24, 2013 Push ups - 20 on 18 June, 22 on 20 June, 24 on 22 JuneNegative pull ups - 2 on 19 June Wed 19.06.2013DWURun 5 mi in 55:56 - hill workoutStretch 12x30 sec Thu 20.06.2013DWU (mow lawn)Run 3+ mi in 39:31 ezStretch 12x30 sec Sat 22.06.2013DWURun 6+ mi in 80:03 ez - avgHR 132Stretch 10x30 sec Sun 23.06.2013DWU (mow lawn)Run 3.77 mi in 38:47 - Progressive (after 1 mi, run progressively faster until last .5 mi)Stretch 4x30 sec Weekly run total: 18.4 mi / 3:34:17 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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