72 degrees and humid... in late October

Crazy weather. Nice evening for a run. Felt a little strange in stomach today. I don't think I ate enough so it was like gassy... but not gassy. This was a different route than other mid-week runs. Essentially went in the other direction. A few more traffic stops on this route but it's a gradual uphill on the way back.

6.6 miles
52:58
8:01 minute miles
avg HR 148
max HR 165

Intervals

Track at Blair High School

Ran a mile... then did intervals on the track. 1/2 mile repeats... shooting for sub-4 minute times with 2 minute rests.

Time Avg HR
3:26 151
3:29 154
3:28 155
3:29 155
3;36 155
3:32 154
3;36 156
3:42 157

Mile back home. Nice workout.

This week's schedule...

Mon 60 min spin / indoors or out.
Tues Run 6 miles / tempo pace
Wed 1,000 meter row warm-up / kb squat press x 50 for time two 40# kb's / 50 pullups / 75 push-ups
Thurs Run 8 miles / tempo pace
Fri row 10 x 500 / 60 secs rest / goal pace all sub 1:55
Sat off
Sun Run 18 miles

Buzz Saw

Didn't make sub 20 minutes

I have etched the difference between the 2 1000 with the last 1000

I got about 4 minutes into yesterday's rowing routine and realized that I was in a fight with a buzz saw. I think I underestimated the workout going into it. I was thinking that Paul had given me a recovery workout and I'd plow right through it. NOT!!! Not only did I fail to "plow" through it... I didn't make the goal even with a strong final 1000m. As you can see, the second 1000m was where I dropped the ball. Way too slow. Avg HR was 146 with a max of 167.

Is TJ on EPO?

I'm just asking...

Recovery Run
6.33 miles
56:07
8:51 minute miles
avg HR 133
max HR 153

Another Week of Workouts

Mon 60 min recovery ride / indoors or out / just turn the pedals
Tues Run 6 miles recovery pace
Wed 185 deadlift x 10 / box jump 24" x 25 / 3 rounds as fast as possible (jonescrawl standard, which means stand proud on top of the box each jump, locking out the knees) / then 10 pullups & 20 pushups / 5 rounds / then 50 kb clean and presses 40# kb (25 each hand)
Thurs off
Friday Run 10 miles ez pace
Sat Row 5k goal sub 20 mins
Sun 1 mile easy warmup (4 laps) on the track / 8 x 800 meter repeats on 2 mins / goal pace sub 4 mins. (so two laps around the track, which is a half mile on a sub 8 min mile pace with 2 mins between each) 1 mile cool down

Hard to Argue with Results

The long run. Did a 15.15 mile route.

8:24 am start
15.15 miles
2:14:23 run time
8:52 per mile pace
136 avg HR
169 max HR

That is pretty much a TJ record right there. I don't think I've ever run sub 9 minute miles on a run that long.

It helps when you got a playlist like this on the iPod Shuffle.


Run Long, Rock Hard... or go home

Workout Installment Plan

90 minute cycle session was on the schedule yesterday. Unfortunately, I was going to run out of daylight so I got a quick 42 minute ride that took me over 12.5 miles with a avg HR of 128. I punted the cycling session to this morning.... which meant a two a day as I had a rowing workout to do, too.

I rode down Rock Creek Park to Hains Point... did a partial long loop and then headed back up RCP to home. It was windy and the temp was kind of nippy... perhaps high 40s... low 50s... don't know for sure. Rode by myself.

8:29 am Clip in
130 avg HR
157 max HR
28 miles
1:27:25 ride time
19.22 mph
avg cadence 87
1:27:25 ride time

After resting for a few hours, I set out for LA Fitness and did the row workout. I did do all sets under 2 minutes and was able to drop time each set.


Sub 2 minutes... faster each set


TJ postulates where this type of workout is heading.

Tomorrow... 15 mile run. Longest I've run probably since March 20... the National Marathon. Should be a nice morning for a run but I might be going solo.