Another Wednesday, another day in the gym. No rain today, the forecast shows no rain tomorrow, but it's supposed to be back on Friday and Saturday. That means another rainy long run. I'm planning on 10 miles, and I wonder if Rob will still be willing to run with me.
I had another smoker comment, too! This time it was more, "Oh, good thing it's not raining." I love how they participate.
Warmup, w/45lb bar, 3 circuits of 5
Overhead Barbell Squats
Barbell Squats
Good Mornings
Alternating Lunges
Romanian Deadlifts
Deadlifts
Workout
Dumbbell Bench Press, 3x25x(2x20lbs)
Standing Flyes, 3x25x(2x10lbs)
Bent-Over Barbell Rows, 3x25x40lbs
Leg Curls, 3x25x55lbs
Standing Calf Raises, 3x25x55lbs
Cable Crossovers, 3x25x30lbs
Plank, 2 minutes
45 minutes, 274 calories burned
Wednesday, January 27, 2010
Tuesday Intervals: 6x800m
The weather forecast for yesterday, even the day of, said it would rain before 10am, then clear up for the afternoon. This made me happy, I figured I might be running on wet ground, but no rain. I purposely waited until 11:30, with the idea that I'd separate myself from the water.
Yahoo said it was 50 degrees, so I dressed accordingly, shorts & t-shirt, headed towards the front door, only to find... rain. In my best Charlie Brown sadness walk, I retreated to my hole to change into wet weather gear.
I made it out the door and did a 10-minute warmup at around 10 minutes per mile, then dove in, 6x800m with 90 second rest intervals. The route I took brought me right back to the office, so I only got about 2 minutes of cooldown. And wouldn't you know it? Not a drop of rain the entire run.
Intervals, per mile
1: 8:46
2: 8:50
3: 8:51
4: 9:12
5: 9:21
6: 9:17
44:43, 4.5 miles, 9:57/mi average, 489 calories burned
Now for the bad news: goal for the intervals was 7:40/mi! It makes me wonder though, if I can't make goal for the intervals, is my goal pace perhaps a bit high? That's always my problem, I suppose.
Back to good news though, the past two runs (Saturday's and this one) have had minimal pain. I'm not entirely sure why that is, I haven't changed what I've been doing. I'll take it though, I'm ready to run pain free.
Yahoo said it was 50 degrees, so I dressed accordingly, shorts & t-shirt, headed towards the front door, only to find... rain. In my best Charlie Brown sadness walk, I retreated to my hole to change into wet weather gear.
I made it out the door and did a 10-minute warmup at around 10 minutes per mile, then dove in, 6x800m with 90 second rest intervals. The route I took brought me right back to the office, so I only got about 2 minutes of cooldown. And wouldn't you know it? Not a drop of rain the entire run.
Intervals, per mile
1: 8:46
2: 8:50
3: 8:51
4: 9:12
5: 9:21
6: 9:17
44:43, 4.5 miles, 9:57/mi average, 489 calories burned
Now for the bad news: goal for the intervals was 7:40/mi! It makes me wonder though, if I can't make goal for the intervals, is my goal pace perhaps a bit high? That's always my problem, I suppose.
Back to good news though, the past two runs (Saturday's and this one) have had minimal pain. I'm not entirely sure why that is, I haven't changed what I've been doing. I'll take it though, I'm ready to run pain free.
From Twitter 01-26-2010
- 09:02:53: Honestly there's nothing wrong with Members Only jackets, I'd wear one if I had one.
- 09:19:56: RT @CarltonCuse: One week to go.
- 13:09:30: Somehow, I don't think it's intervals if I set the first one to 50 miles instead of .50 miles.
- 13:28:35: Hello, @bodyglide, thank you for preventing bloody nipples. Now let's roll.
- 14:45:08: Guy parked on sidewalk, driver not paying attention, homeless guy eating a Carl's Jr. burger, ambulance #seenonmyrun
- 15:10:35: OK, why does everyone make a big deal out of a blockbuster beating a previous blockbuster's box office record monetarily?
- 15:11:05: Isn't inflation figured in, I mean, isn't there ALWAYS going to be another blockbuster going to come along to beat the previous one?
- 15:24:49: Now I don't have much of a choice, it's my 8yo's favorite movie. He's obsessed with the Titanic for some reason. His Bday party is titanic.
- 15:25:32: It's not the movie in particular though he likes the ship. He could tell you any fact about it you could think of.
- 15:27:47: 7 ways #Foursquare can boost your business http://bit.ly/4CxbzA <-- look at that! A direct link to the article! #socialmedia
- 15:44:18: Intervals: 6x800, per mile 8:46, 8:50, 8:51, 9:12, 9:21, 9:17, 4.5 miles total - http://bit.ly/cDwdXM
- 15:53:32: What a horrible day food-wise. Sure I'm within my range, but protein bars should not be a person's main food.
- 17:03:43: Dunno where @alitherunner is, but she'll appreciate this one: http://bit.ly/ciaqcO
- 17:47:17: I'm leaving work... And it's light outside? There's blue skies? Wha???
- 17:53:18: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
- 17:58:21: http://twitpic.com/zxdm9 - Blue skies... At 5pm!
- 22:03:03: I'm at The Rivers Foursquare Church (1548 Poole Blvd., Ste. D, Yuba City). http://4sq.com/7ORlog
- 22:10:10: I'm at Arco AM/PM (886 Colusa Ave., Yuba City). http://4sq.com/4GQc56
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