Tuesday Workouts
Got out of the house late today so only had time for my swim. Rather than just slug out meaningless laps to claim the distance this year I am focusing on really trying to improve my swim and start doing shorter but more targeted workouts.
Today I worked on speed intervals (well speed for me tha is)
100m warm up Avg 51 second lap
10x40m avg 45 second lap
20X20m avg 23.73 length
80m Breast avg 70 second
100m Cool down avg 58 second lap
1400m total 30 min
Rest periods were equal to the interval time.
Hope it made sense
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Trainer workout -
Treadmill - 1min 5.0, then up .5 every minute, finish on 7.0, walk 2 min and then repeat
Stations - 21,15,9 reps - 45lb front / back weighted squats, stability ball rolls (lay across and draw both knees to chest, straighten), dumb bell squat w/ front raises (started w/ 10lb dumb bells, then a 15lb bar, then finally 5lb dumb bells :( ), pushup jacks
Then 30 min spin class
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
5 mile run with my pace coach at 10 m/m..... it was so friggen cold that our faces got chapped! Gonna have to break out the balaclava & facial lube for tomorrow night's speedwork :(
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
on 1/23/13 6:40 am, edited 1/23/13 6:49 am - Kent, OH
That is really impressive. Keep up the good work! Always like to hear people's success stories. A new way that I've heard even athletes are doing to cleanse themselves and get more out of their workouts is fasting. Fasting and fitness can drastically improve the function of all your bodily organs and glands.
