Yesterday, Taylor and I exercised earlier than normal due to a noon-o-clock rehearsal. At 10 am, I took him through 800m intervals at his goal pace for the PRT next week. 10:08 for 1.5 miles, so roughly 3:23.3 per half mile.
After almost a mile warm up, we ran 3 800's with 1:30 jog in between. He did great! The first interval was a bit fast, 3:13. The next, and bit slow: 3:25. The last, solid: 3:22. He was getting tired, but felt like he could do one more. Perfect! Another almost mile cool down, then PT. I felt good in the run...nice cool down from the race on Saturday. Thanks for the encouragement and positive comments regarding my previous post. I sometimes forget why I run.
For PT, we were going to start the push up overload workout but decided to wait until after Taylor takes the test. So we did the 11 mixed up push ups with an equal number of Atomic Sit ups.
Felt pretty good. The one arms are actually beginning to look like real push ups!
After a moment of rest, we did a descending pyramid of pull ups, 15, 10, 5. Felt okay.
Totals:
Run ~3 miles
Push ups: 110
Sit ups: 110
Pull ups: 30
******
In response to an inquiry about modified pull ups, I'll explain:
Usually, beginners/females initially lack the upper body strength to do a proper pull up. To encourage improvement and similar workload, the modified pull up makes it possible to work the same muscles in a slightly different fashion.
The Modified Pull Up:
Using a short pull up bar, or a single dip bar, place hands in a regular grip position (palms away), and walk you feet forward until your body is at an angle, resting on your heels, but letting your arms support most of your weight. Straighten arms to lower body, then pull up until chin touches or passes slightly above bar. Lower. Repeat.
Tuesday, April 7, 2009
Saturday, April 4, 2009
Ford Island
10K race today. We started on the Ford Island bridge, ran around the island, crossed the bridge again, then finished on a soccer field just outside the gate. It was a cool course because the bridge is hilly, the island is flat, and I got to see more of it that I do on gigs.
That said, it sucked. I felt horrible! The lack of running has finally caught up. I'm not even close to the racing shape I'd like to be in, and I'm making novice mistakes. For example, the first mile, I was running with a group of Navy guys, until I realized they were the ones who dominated the Aloha Run. 43:00 and change compared to my 52:00. With that realization, I knew I couldn't keep up, so I slowed down. But it was too late, I'd already ran the first mile WAY too fast. The rest of the race, I was just trying to maintain an even stride so I wouldn't die.
I sound like little kid, but there was a strong headwind, which helped cool me off (it was hot), and slowed me down at the same time. You win some, you lose some. Enough complaining.
The last mile, I finally started feeling smooth. I love rolling hills because it gives me a reason to focus and push rather than just cruising on flats. Remember the country hills in Lincoln just past 84th and Leighton? I'd always do tempos and LT's faster there than on Murdock. Hills man. Good stuff. Plus, I had to be strong for this other Navy guy who was fading. As I passed him, I told him to keep up and finish with me, so he jumped right on my heels and stayed there. People helping people.
So, although I may be a whiny bitch today, I'll train harder and rock the next one.
5:47, 5:58, 6:33, 6:41, 6:45, 6:50, :55
39:27
******
We went hiking this afternoon. Dragon's Nostril. We all got wet. It was awesome.
That said, it sucked. I felt horrible! The lack of running has finally caught up. I'm not even close to the racing shape I'd like to be in, and I'm making novice mistakes. For example, the first mile, I was running with a group of Navy guys, until I realized they were the ones who dominated the Aloha Run. 43:00 and change compared to my 52:00. With that realization, I knew I couldn't keep up, so I slowed down. But it was too late, I'd already ran the first mile WAY too fast. The rest of the race, I was just trying to maintain an even stride so I wouldn't die.
I sound like little kid, but there was a strong headwind, which helped cool me off (it was hot), and slowed me down at the same time. You win some, you lose some. Enough complaining.
The last mile, I finally started feeling smooth. I love rolling hills because it gives me a reason to focus and push rather than just cruising on flats. Remember the country hills in Lincoln just past 84th and Leighton? I'd always do tempos and LT's faster there than on Murdock. Hills man. Good stuff. Plus, I had to be strong for this other Navy guy who was fading. As I passed him, I told him to keep up and finish with me, so he jumped right on my heels and stayed there. People helping people.
So, although I may be a whiny bitch today, I'll train harder and rock the next one.
5:47, 5:58, 6:33, 6:41, 6:45, 6:50, :55
39:27
******
We went hiking this afternoon. Dragon's Nostril. We all got wet. It was awesome.
Thursday, April 2, 2009
Breakfast
I ended a fast of running today. Hadn't really run since Sunday. Biked to work and stuff, but didn't run. Today was the mock PFA for the running group. Since I'm a Command Fitness Leader, I administered the test. Thus, didn't get to do the "workout."
At lunch, I ran 6 miles alone. It was nice and hot, and with the 10K coming up Saturday, figured I should do some quick running. After a mile warm up, I ran the next 4 miles alternating between 3:00 on, 2:00 off. The on pace was at or a bit faster than a 6:00 mile each time. Was able to fit 6 intervals within the four miles. The last recovery tied into the last mile of the run. Overall, felt pretty good. The legs were sluggish at first, but quickly remembered how to go fast. The last three quick intervals were kind of painful due to a massive side stitch. I'd forgotten how bad those hurt. Damn them. Damn the stitch.
7:52, 6x3:00 on, 2:00 off, last 2:00 was really 0:22, then 8:04
Total: 44:23
Faster on Saturday. Must go faster.
******
On a side note, or actually, a front and center note, I had my first real interview today and kicked ass! The Captain was most impressed with my intellect and appearance. It pays to run!
At lunch, I ran 6 miles alone. It was nice and hot, and with the 10K coming up Saturday, figured I should do some quick running. After a mile warm up, I ran the next 4 miles alternating between 3:00 on, 2:00 off. The on pace was at or a bit faster than a 6:00 mile each time. Was able to fit 6 intervals within the four miles. The last recovery tied into the last mile of the run. Overall, felt pretty good. The legs were sluggish at first, but quickly remembered how to go fast. The last three quick intervals were kind of painful due to a massive side stitch. I'd forgotten how bad those hurt. Damn them. Damn the stitch.
7:52, 6x3:00 on, 2:00 off, last 2:00 was really 0:22, then 8:04
Total: 44:23
Faster on Saturday. Must go faster.
******
On a side note, or actually, a front and center note, I had my first real interview today and kicked ass! The Captain was most impressed with my intellect and appearance. It pays to run!
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