Today, the wife and I literally covered almost all of South Manhattan on foot with the use of some subways. We hit Wall Street, Battery Park, Liberty Island, the Empire State Building, Greenwich Village, Soho, China Town, and Rockafeller Center. Needless to say I was very tired and my legs we completely dead not having recovered from the relay and all of this walking. What's even worse I got a huge blister from walking around so much. Now, I don't normally blister from running unless my feet get wet so this is saying something.
For the record, I always workout on vacation as missing one week equals losing two weeks of progress in the gym.
I hit the hotel gym for back day.
Back
Wide grip pullups - 4x12
T-grips - 4x12
Close grip low rows - 4x12
Close Grip pullups - 4x12
Pyramid Dumbbell bent over rows - 4x12
Abs
Weighted Kneeups - 4x12
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Flying away...
This morning I joined the group for a 5:30am run for the hilly 7 mile course. My legs felt very very tired still from the relay and the beating I gave them. Pretty much this morning I attempted a 7 mile tempo run, but due to being tired I was only able to hold a 6:50 tempo pace. My legs felt like lead at the end of this run. Also, the legs in the gym Monday night didn't help any as well.
Later this morning I flew to NYC for some much needed fun & relaxation. Lots of walking today around mid-town Manhattan for several additional miles.
I hit the hotel gym for some chest work. Not too bad of a gym with everything you need for a good workout.
Chest
Dumbbell flat bench press - 4x12
Dumbbell one armed incline bench press - 4x12
Dumbbelll decline bench press - 4x12
Superset - Dumbbell flys - 4x12, High cable flys - 4x15
- 4x12
Superset - Medicine ball one handed pushups - 4x15, Medicine ball tricep pushups - 4x12
Abs
Passing an stability ball - 4x12
Side plank on a stability ball - 3x75secs
Later this morning I flew to NYC for some much needed fun & relaxation. Lots of walking today around mid-town Manhattan for several additional miles.
I hit the hotel gym for some chest work. Not too bad of a gym with everything you need for a good workout.
Chest
Dumbbell flat bench press - 4x12
Dumbbell one armed incline bench press - 4x12
Dumbbelll decline bench press - 4x12
Superset - Dumbbell flys - 4x12, High cable flys - 4x15
- 4x12
Superset - Medicine ball one handed pushups - 4x15, Medicine ball tricep pushups - 4x12
Abs
Passing an stability ball - 4x12
Side plank on a stability ball - 3x75secs
Monday, October 12, 2009
Legs on a Monday?
8 mile recovery run today after a day of complete rest following the relay. I was very tired and stiff. Luckily, I'm on vacation this week and heading to NYC tomorrow for some sight seeing.
Hit the gym for some legs today since I skipped this last week in tapering for the relay.
Legs
Barbell Squats - 6x12
Barbell ball lunges - 4x24
Leg extensions over a barbell - 4x15
Fire hydrants - 4x12 with a 3 count
Hip Adductors - 4x15
Abs
Planks - 4x75secs
Hit the gym for some legs today since I skipped this last week in tapering for the relay.
Legs
Barbell Squats - 6x12
Barbell ball lunges - 4x24
Leg extensions over a barbell - 4x15
Fire hydrants - 4x12 with a 3 count
Hip Adductors - 4x15
Abs
Planks - 4x75secs
Sunday, October 11, 2009
Rest & Recovery
Today, pretty much is a day of pure rest & recovery. I'm planning on watching 6+ hours of football, eating moderately unhealthy(ok just one meal from Chipotle), and stretching alot.
Saturday, October 10, 2009
Bourbon Chase Race Report
First off, Thursday night I had to take a friend to the ER because he has 2 new born pre-mature infants and his wife had to stay home with them. I thought for sure he was in for an appendectomy the way he was bent over and writhing in pain. It turned out to be very bad intestinal colic. So I was in the ER with him until 2:30am. Got home & slept from 3-9am. I thought great I'm already down a few hours on sleep.
We left Lexington at around 2pm Friday with our projected start time to be around 3:30pm as we were the second group of runners. Our 6th runner actually had to wait on us for 5 mins as we were late. My first leg(leg 12) started at around 9:30pm. My first leg was a 5.7 miler into downtown Danville which was a slight climb the entire way. Somehow I ended up lucky enough to run in nothing but a few sprinkles which was pure luck. I pickedoff around 18 runners on my first leg. I ended up with an average pace of 6:21 for the first leg which was a touch too fast considering that I still had 14-15 miles to run. However, I felt pretty good nevertheless. We then went to a couple of hotel rooms which we had reserved in Danville, ate a meal, took a shower. and got 2.5 hours of sleep before our first runner was up again. We headed out at about 2:30am, Saturday to make our next exchange point. At this point I was very tired so I tried to catch a few zz's at each exchange point and to prop my legs up to alleviate any swelling. My next leg(leg 24) was at 7:30am or so and it was a hilly 7.6 miler to Woodford Reserve which was probably the most beautiful run that I have ever had. Reminded me of the Pitbull Run only prettier. I passed another 15 teams on this leg. Somehow I averaged around a 6:45 min pace despite the hills and being tired. To be honest, I felt better during this leg than any other leg. Taking off that 25seconds a mile made the run feel alot easier. So then we headed back to Lexington, for some food and rest before our next legs which started at around 12pm. I actually, came back to my house ate and showered. At this point, I didn't rejoin the team though as my last leg and the final leg of the relay was over in Mastersonstation Park which is less than 1 mile from my house. We decided I'd rest alot better at home, and I got my neighbor to run me over to the exchange zone. I arrived about 30 mins before my exchange was to come through so I was able to see every team I had a chance to chase down. When I came in at Woodford we were just the 4th team to come in... granted the times were staggered on projected pace so its not like we were first. Still that made it more exciting to possibly be the first team to cross the finish line. Something was odd about this exchange zone though it was way farther back in the park than the maps indicated. My final leg was to be 6.6 miles, but I found out at the finish it had been 7.8 miles due to misplacement of the exchange. So I ran a total of 21.1 miles which was 2 miles more than any other runner. Anyway, about 9 teams came through while I was waiting. To my dismay 2 of them were elite teams so there was no catching them of course. Anyway, I got my handoff and hoped I had saved something. The final leg went right by my house so I new the course very well. I pickedoff 5 teams on my way to downtown Lexington. I ran a 6:31 paced final leg. I was pretty stoked that all 3 of my legs were under 7 min miles. I figure I averaged something in the high 630s so that's really fast for me.
Another surprise was that we finished second in the Corporate division and only missed first by 3mins and 10 seconds. Too bad we were late on the first exchange or we might have won.
We left Lexington at around 2pm Friday with our projected start time to be around 3:30pm as we were the second group of runners. Our 6th runner actually had to wait on us for 5 mins as we were late. My first leg(leg 12) started at around 9:30pm. My first leg was a 5.7 miler into downtown Danville which was a slight climb the entire way. Somehow I ended up lucky enough to run in nothing but a few sprinkles which was pure luck. I pickedoff around 18 runners on my first leg. I ended up with an average pace of 6:21 for the first leg which was a touch too fast considering that I still had 14-15 miles to run. However, I felt pretty good nevertheless. We then went to a couple of hotel rooms which we had reserved in Danville, ate a meal, took a shower. and got 2.5 hours of sleep before our first runner was up again. We headed out at about 2:30am, Saturday to make our next exchange point. At this point I was very tired so I tried to catch a few zz's at each exchange point and to prop my legs up to alleviate any swelling. My next leg(leg 24) was at 7:30am or so and it was a hilly 7.6 miler to Woodford Reserve which was probably the most beautiful run that I have ever had. Reminded me of the Pitbull Run only prettier. I passed another 15 teams on this leg. Somehow I averaged around a 6:45 min pace despite the hills and being tired. To be honest, I felt better during this leg than any other leg. Taking off that 25seconds a mile made the run feel alot easier. So then we headed back to Lexington, for some food and rest before our next legs which started at around 12pm. I actually, came back to my house ate and showered. At this point, I didn't rejoin the team though as my last leg and the final leg of the relay was over in Mastersonstation Park which is less than 1 mile from my house. We decided I'd rest alot better at home, and I got my neighbor to run me over to the exchange zone. I arrived about 30 mins before my exchange was to come through so I was able to see every team I had a chance to chase down. When I came in at Woodford we were just the 4th team to come in... granted the times were staggered on projected pace so its not like we were first. Still that made it more exciting to possibly be the first team to cross the finish line. Something was odd about this exchange zone though it was way farther back in the park than the maps indicated. My final leg was to be 6.6 miles, but I found out at the finish it had been 7.8 miles due to misplacement of the exchange. So I ran a total of 21.1 miles which was 2 miles more than any other runner. Anyway, about 9 teams came through while I was waiting. To my dismay 2 of them were elite teams so there was no catching them of course. Anyway, I got my handoff and hoped I had saved something. The final leg went right by my house so I new the course very well. I pickedoff 5 teams on my way to downtown Lexington. I ran a 6:31 paced final leg. I was pretty stoked that all 3 of my legs were under 7 min miles. I figure I averaged something in the high 630s so that's really fast for me.
Another surprise was that we finished second in the Corporate division and only missed first by 3mins and 10 seconds. Too bad we were late on the first exchange or we might have won.
Friday, October 9, 2009
The day is Finally here.... 200 miles of running fun
Today, is the day of the Bourbon Chase Relay. Its going to be a crazy 200 miles, but it should be fun. I'll included today's leg and other notes in the combined race report tomorrow after the event.
Thursday, October 8, 2009
Easy running.... final day
I joined the group for the usual 5:30am Thursday morning run. My goal for this run was to simply not make myself sore or stiff before the relay tomorrow. We did the normal 6.3 mile course at about a 7:20 pace. A couple of others were doing the same race so we all just chatted while getting the mileage in. I kind of wondered if I should run today, but was glad I went out and loosened up my legs.
I hit the gym in the evening for arms day and my lifting of the week before the Bourbon Chase.
Arms
Weighted Chinups - 4x12
Decline dumbbell tricep extensions - 4x12
Weighted Dips - 4x15
Superset - Dumbbell Hammer curls - 4x12, Cross chest curls 4x12
Close handed tricep press - 4x12
Dropset - EZ bar standing curls - 4x12
Abs
Side Planks on a Stability ball - 4x75secs
I hit the gym in the evening for arms day and my lifting of the week before the Bourbon Chase.
Arms
Weighted Chinups - 4x12
Decline dumbbell tricep extensions - 4x12
Weighted Dips - 4x15
Superset - Dumbbell Hammer curls - 4x12, Cross chest curls 4x12
Close handed tricep press - 4x12
Dropset - EZ bar standing curls - 4x12
Abs
Side Planks on a Stability ball - 4x75secs
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