Intervals - Too slow to keep up...

Joined the 5:30am group for the normal run this morning. Here is what we did. 1 mile warmup, 5x4-minute intervals(1000m essentially at a 5:45per min pace) 2 minutes of easy jogging in between & a little cool down. The average pace doesn't do this run justice. I was the slowest person in the 4 man pack this morning. 2 of the pack was clocking in 5:30minute paced intervals. Not the best idea to do intervals the morning after doing legs. Also, my leg turnover needs to improve a decent amount to run 5:30minute pace. I ended up averaging a 6:30 pace for the entire run and my recovery jogging was very slow.

Then, this evening I hit the gym for a 1 hour spinning class to loosen my legs up and for cross training purposes. The instructor today was intense for once.

Wednesday Legs

Hit the gym for some legs. No running or spinning. If my legs feel good tomorrow I'll do both a 5:30am run & 6pm spinning class.

Legs

Barbell Squats - 7x12
Barbell Lunges - 4x24
Weighted Stepups on a box - 4x24
Fire Hydrants - 4x24 - 3 second count
Hip Adductors - 4x15

Abs

Plank 4x75seconds

Chilly 5:30am run in my future.

Tuesday intervals

This morning I met the group for a run. We started with a mile warmup. Then ran some long intervals, 2 x20 minute intervals at a 6-minute pace with a 2 minute rest period in between. I was hurting pretty badly. but managed to hang on. We averaged a 6:30ish pace for the entire run of 7 miles with a 1.5 mile cooldown to end.

Hit the gym for some back.

Back

T-Grips - 4x15
Weighted Wide Grip pullups - 4x12
Barbell Wall rows - 4x15
Inverted Rows - 4x15
High rows - 4x15
Close grip pullups - 4x15

Abs

Side plank on a stability ball - 4x75secs

Hard chest day....

Time to push it a bit since its the holidays. Going to try and hit the gym workouts harder and rest my legs a bit.

Chest

Barbell Decline bench press - 5x12
One-armed dumbbell press - 4x24
Dumbbell flat bench press - 4x12
Dumbbell pullovers - 4x12
Superset - One armed - medicine ball pushups - 4x15, Tricep medicine ball pushups - 4x12
Superset - Flat dumbbell flys - 4x12, Inclined dumbbell flys - 4x12

Abs

Scissors - 4x24 with a 10 second hold
Side plank on a medicine ball - 4x75secs

Nasty Sunday...

At least, its warmer today although a non-stop mist during my run didn't make it much better than the previous conditions for the week. I ran my normal 8 mile recovery run today with lots of stretching. My legs feel pretty beatup from yesterday's faster long run. Thinking about a lower mileage week for the 2nd week in a row to make sure I'm healed when it comes race day.

TGIF!!

The work week has been rough.

Arms

Weighted Chinups - 4x12
Weighted Dips - 4x15
Superset - Dumbbell Hammer Curls - 4x24, Cross chest curls - 4x24
Tricep overhead press - 4x12
Superset - Tricep extensions - 4x12, Close Handed Tricep press - 4x12


Shoulders

Superset - Plate around the head - 4x24, Shoulder press - 4x12
Superset - Dumbbell Side raises - 4x12, Dumbbell front raises


Abs

Passing a stability ball from hands to feet - 4x15

Burrr..... Windy & Chilly

This morning I I went to join the group for a 5:30am run, but only one person showed. It was 21 degrees with a wind chill of 7 and 30 mph gusts to boot. It sounds worse than it was. having the right gear is key for cold temperatures. We ended up running a slower pace due to the cold weather. We averaged around 6:55 min pace for the duration of the 6.3 miles. Nothing crazy, but not too slow either. Its only going to get worse as winter goes on.

Hit the gym for some legs.

Legs

Barbell Squats - 7x12
Superset - Medicine Ball Lunges - 4x30, Standing Leg Extensions - 4x24
Fire Hydrants - 4x24 - 3 second count - 3x12
Hip Adductors - 4x15
Angled Seated leg press - 4x24