2/28

Couldn't workout yesterday due to meeting schedule. So took yesterday off and did workout at hotel this AM.

 A.  Standing single sided dumbbell row, 6-8x4; rest 1 min between sets

8 reps each round x 4 rounds.
15#, 20#, 25#, 25#.

 B.  Seated alternating bicep curls, 14 alternatingx3; rest 1:30

14 reps each round x 3 rounds.
15#, 10#, 15#

+

3 Sets:
12 V ups
14 Perfect air squats
Run 400 m@85-90%
rest 2:30

Did this. No treadmills open so just biked very hard for the time it would have taken me to run a 400.



2/25

Finally made up the workout. Your comments yesterday helped. Otherwise I probably would have bailed again.

Run 2 miles@7:30-7:35 pace; rest/walk 12 min
           x2


Round 1 (2 miles): 14:57. (7:28.5 average)
Round 2 (2 miles): 15:03 (7:31.5 average)

Round 1:
1:41.6
1:48.1
1:51.9
1:52.8 (7:14 mile)
1:52.9
1:55.7
1:57.1
1:56.8 (7:43 mile)
Did slow down when I realized I was too fast since I think it was to hit pace and not a time trial.

Round 2:
1:43.2
1:52.6
1:54.3
1:54.8 (7:25 mile)
1:56.8
1:55.2
1:57.1
1:49.5 (7:38 mile)
Took effort to keep mentally focused.

Strategy (planned before): Knew where I should be for total time each 800m and checked to make sure I was on track at those markers. So intentionally slowed down during first round each time I realized I was ahead of pace. Second round was more trying to stay focused and hold on.

Right IT band and hamstring is sore. Will stretch tonight and maybe take a bath.

2/24

Work gym in morning:

Tricep rope pull down:

5 rounds of 6 (all at 30#)

Seated row:

4 rounds of 6 (40#, 50#, 50#, 55#)

Lat pull down: 

4 rounds of 6 (25#, 45#, 45#,  45#)

Afternoon at the crossfit gym. 

Scissors 3 rounds of 14.

Did this. 

        

3 RFT

50 Jump rope singles

25 Cal Bike

5 Dumbbell push press 10# *I'm really easing you in

Did this. 9:58.

Fatigue in shoulder, but otherwise ok.

60 min massage. :)

Will do 2 mile run tomorrow or Sunday. Aiming for tomorrow because my guess is if I don't do it tomorrow I won't do it until Wednesday (when I get back from DC). 

2/23

  A.  Deadlift, 3,3,2,2; rest 1:30 

Did this. 

125# (3), 135# (3), 150# (2), 150# (2)
Last one used the reverse grip thing or whatever it is called.  My grip strength isn't what it used to be. 

B1.Hollow body hold, :20 secx4; rest :30 sec

B2.Hollow body arch, :20 secx4; rest :30 sec

Did these. 

+

Row 750 m

10 Russian kbs 26#

Row 500 m

12 Russian kbs 26#

Row 250 m

14 Russian kbs 26#

Did this as listed.  Time: 8:29. 

Do KBS go completely over your head? Like the whole KB over your head including handle? I did the workout with a friend and she told me my KBs weren't high enough at the first round, so corrected them.  

+

:20 sec couch stretch each side
:20 sec half pigeon stretch each side
10 lateral step overs (put a band or pvc pipe in the rig and step over it laterally)

x2

Totally forgot to do this and then saw it when I went to post it so did it at home. Sorry.  

I did this workout today instead of tomorrow so I can maybe make up that 2 mile workout Saturday.  Didn't want to do deadlifts and then that workout right away.  

Felt good today. 92 degrees during the workout. :-O 

2/21

2/21  Run 5 min easy + dynamic warm up + warm up strides then:

8x200 m with a 200m walk or jog between *efforts should be repeatable

Run/walk 800 m cooldown

Did this at the gym on their 200m course. It's straight so maybe why times are faster. 

37

37

35

34

35

37 

35 

35

I didn't have time to make up the other one today. And honestly I am having trouble with that workout. I'm working on getting my head in the right space to do it. 

Don't feel like I'm recovering enough still. 

2/20

A1.  Goblet squat, 6,6,6,6; rest :20 sec

A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did this. 26#, 35#, 44#, 44#. 

Used box with PVC pipe for step overs.

B1.   V ups, 12x3; rest 30 sec

B2.   Plank, 45 secx3; rest 30 sec

Did this.  This combo kills my abs -- definitely need stuff like this. 

+

3 RFT:

10 Box jumps

 8 Ring rows

24 Cal Row

Did this. Used 16"  box. 

8:47.1

Focused on ring rows making sure I was activating lats, etc. 

+

5 min easy bike cooldown

Did this. 

:30 sec pancake

banded hamstring stretch 

:20 sec spiderman lunge stretch

Did this. 

Was having a lot of problems with my left/good shoulder this weekend.  Freaked me out a bit, but I woke up and it was feeling better today.  I think something was trapped or something.  Seems all good now. 

2/18

Ran 5 miles easy with a friend. Didn't time it as requested. Not timing it took a level of self control I didn't know I had.

Still recovering back and legs from Thursdays workout. Not sure why it is taking so long. Have tried an e salt and lavender bath and added in a protein shake. Left shoulder very sore from yesterday. Hoping it's just muscle soreness (not surgery shoulder). Just fatigued and not recovering this week.

2/17

B.  Bent over supinated barbell row, 6-8x4; rest 1:30

65# (8), 65# (8), 65# (8), 65# (8)

  C.  Y raises, 10x3; rest 1 min

3 rounds of 10 at 5#




Run 800 m

40 Sit ups

40 Alternating lunges

20 Sit ups

20 Squats

Time: 6:47

Rolled out lats. And legs and lower back ( feeling yesterday's workout). Will try and make up all the arm stuff on machines tomorrow.

2/16

    A.  Deadlift, 3,3,3,3; rest 1:30

125#, 135#, 145#, 145#.

Felt good. Did the switch grip thing on last one. 

         B1.Hollow body hold, :20 secx4; rest :30 sec

         B2.Hollow body arch, :20 secx4; rest :30 sec

Did this. No problems.

Row 500 m

30 Russian KBS 26#

30 Box jumps

Row 500 m

Did this used 16" box.

Time: 6:53.4

:20 sec couch stretch each side

:20 sec half pigeon stretch each side

10 lateral step overs (put a band or pvc pipe in the rig and step over it laterally)

x2

Did this. Hamstrings were tight so did some hamstring stretches too. 

2/13

Bicep curls: 3 rounds of 12, rest 1:30

15#, 20#, 20#

20# was hard, but doable.

3 RFT

15 DUs or attempts 

10 cal assault bike

5 barbell pull-ups 

6:52

First round was able to get to 14 DUs without tripping up (but it was double single double... only counted doubles). Other rounds sucked. Ordered a heavier rope -- should come this week. 

Legs felt fatigued. If they feel that way tomorrow -- I may swap the test day with tomorrow if that's ok. 

I want to try a chin up, but am being good and not trying. 

2/11

4 x (800m, 3 min rest) at a repeatable pace 

3:25.4 (1:38, 1:47)

3:27.2 (1:39, 1:48)

3:26.5 (1:39, 1:47)

3:28.6 (1:41, 1:47)

Limited by leg power and fatigue. Just feel like I don't have the strength/power in my legs running that I had back in May.

10 seconds faster per 800m than when I did this workout in October. About 10-15 seconds slower than the 800m repeat times I was hitting last spring (I think I was managing around 3:10-3:15 but would need to double check). 

Feel like I need an adjustment, but hesitant to make an apt with someone if they're bad at their job. Have a massage scheduled for end of month. 

2/10

40 minute run no stats.

Ran with a friend along the river. Pretty hot (about 80 degrees and sunny). Regretted the choice of wearing a big tshirt. Easy pace, talked the whole run.

There is some weird tree here that causes allergies in Feb. I have terrible allergies right now.

Doing the 4x800m tomorrow.

2/9

 A1.  Goblet squat, 8,8,6,6; rest :20 sec

35# (8), 35# (8), 44# (6), 44# (6)

 A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did these. Used pvc pipe and 20" boxes.

 B1.   V ups, 12x3; rest 30 sec

 B2.   Plank, 40 secx3; rest 30 sec

Did this. My abs need work! 

+

3 RFT:

12 walking lunges (no weight)

10 ring rows

12 box jumps

 4:03.0

Used 18" box. Was feeling a little bit uneasy on the 20" during warm ups, so played it safe. 

+

5 min easy bike cooldown

Did this. 

:30 sec pancake

banded hamstring stretch

:20 sec spiderman lunge stretch

Did this. 

2/7

 A.  Lat pull down, 6-8x3; rest 1:30

40#, 50#, 50#. 8 each round. 

          B.  Bent over supinated barbell row, 6-8x3; rest 1:30

65#, 65#, 65#. 8 each round. 

          C.  Y raises, 10x3; rest 1 min

Did these. 5# DBs. Did these on the inclined bench again. Lots of grinding on ribs below armpit. PT has said this is ok as long as it doesn't hurt. 

+

100 jump rope singles

50 sit ups

Run 1 mile

9:11 total (7:03 mile)

The mile was an out and back (1/2 mile each way). 

+

Foam roller thoracic area/lats

Did this.

2/6

2/6   A.  Deadlift, 4,4,3,3; rest 1:30

95#, 105#, 115#, 125#*

*First time doing anything over body weight since surgery! 

         B1.Hollow body hold, :15 secx4; rest :30 sec

         B2.Hollow body arch, :15 secx4; rest :30 sec

Did this.

+

10 Russian KBS 20-35#

Row 500 m

rest 2 min

x3

Round 1: 2:49 (2:09.8) damper at 3

Round 2: 2:49 (2:10.1) damper at 4

Round 3: 2:46 (2:10.0) damper between 3 and 4

+

:20 sec couch stretch each side

:20 sec half pigeon stretch each side

10 lateral step overs (put a band or pvc pipe in the rig and step over it laterally)

x2

Did this. Used boxes and pvc pipe. 

2/4

3 mile run for time. 
21:53.4 (7:17 miles)

5 minute warm up run and dynamic stretches. 
10 minute jogging/walking cool down. 

Map My Run puts it at 3.05 miles.  Always try to go a bit further than they say -- I only trust a track for distances. Anyway, have a "3 mile route" in my neighborhood now to go off of. Hopefully, it't not short. 

2/3

40 minute run for fun no stats (well except the watch to time 40 minutes :-P)

Ran with a friend. Wasn't nice to run and talk and not worry about pace.

2/2

Tricep pull downs 30# (thought it was 3# but then realized each plate is 10)

8 each round 4 rounds 

Seated row. 3 rounds. 

10 (40#), 8 (50#), 10 (40#)

Bicep curls. 3 rounds. 

10 (15#), 10 (17.5#), 10 (17.5#)

3 rounds of: 2 min single unders, 1 min abs, 1 min rest

Round 1: no numbers 

Round 2: 250 jump rope, 23 abs 

Round 3: 260, 24 abs 

No ab mat. First round lost track.

Going to do time trial Saturday. Just mentally didn't feel like sucking on it today -- will work on better mindset for sat. Will do 40 minute fun run tomorrow with a friend.