All posts tagged "running"
Sunny, 40 degree morning at Washington field. Perfect for sprint work:
Repeat 20x
I rested as needed between sprints and didn’t time anything. Experimented with different start positions: standing, lying on my stomach, lying on my back. I got there at about 10am, which is apparently when the whole world shows up. For future reference, get there before 10 on weekends.
At the nearly-empty field in Washington Park on this warm (40 degrees!) morning:
Repeat 20x
I rested as needed between sprints and didn’t bother timing anything.
It was a crisp, clear 28 degrees this evening so I jogged over to Washington Park for some below-freezing sprints:
Repeat 10x
Total time: 7:01. The bulk of the time was spent resting on the pushups - my pushups need work. The low sweat index is a result of the cold weather.
At the turf field in Washington Park after the sun went down and cleared out the kiddies:
Repeat 10x
I rested as needed between sprints and this whole thing was untimed. It’s nice to have some workouts where I’m not being measured against the clock, aright?
In the tradition of Thanksgiving morning ‘earn that bird’ workouts, Frank and I met up at Washington Park for a tough one. Working in 5 minute density blocks today, going for max reps:
Rest 2 minutes between blocks.
Knowing that it’s just you vs. the exercise for 5 minutes with nothing to break it up is physically and mentally tough. I partitioned the burpees into sets of 10 (which was probably not the best strategy) and did a 10, 9, 8, 7,…1 split for the box jumps. For the sprints, I just did as many as I could but was pretty gassed by then and none were all-out sprints.
Got out for my first workout since becoming a dad! Went to Washington Park between feedings and diaper changes for a quickie:
Total time: 14:36. This probably should have taken about 10 minutes, but I got really winded. Need to get back into it, clean up my diet, and get better rest. In order to get my workouts in over the next few month, they’re going to have to be brief, intense, and close to home (Washington Park or the basement).
At the turf field in Washington Park on a breezy autumn day:
Repeat 12x
Felt pretty good, but I’m not too sure about the distance of the width of that field.
I meant to go push some weight today, but I accidentally locked myself out of my apartment. Headed over to Washington Park instead and designed a workout around running around the perimeter of the park:
Repeat 4x
Total time: ~14 min. Hey, I didn’t have my gymboss, so I timed it on my cell phone. I felt pretty sluggish throughout and didn’t really have my wind today.
What’s this — a beautiful Sunday afternoon and there are no park-closing events at the turf field on Washington Park? Look out kids!
AMRAP in 15 minutes
Score: 11 rounds. The timer actually beeped before I finished my last round, but I finished a few seconds later. This one always sucks and leaves me with some nice blisters on the heel of my hand.
I met up with a small group from the kung fu school today and ran the Tunnel To Towers 5k. We jogged it as a team and were stuck in a few serious bottlenecks (looks like there’s always traffic getting to the Battery Tunnel, even when it’s closed to cars) so I didn’t even check our time. The sweat index was low but the rain index was high, so I was sufficiently soaked.
I completed my first ever triathlon today - the Schiff Scout Off-Road Tri in Wading River, NY. I’ve done swim races, road races, swim/run races, and bike/run races, so it was only a matter of time before I took on a full triathlon. The Schiff Scout is a .5 mile swim, 10 mile mountain bike, and a 3.1 mile trail run. My total time was a sluggish 1:59:30, which was good for 53rd place out of 138.
I did pretty well on the swim (16:17, 35th overall) and ok on the run (26:53 - it was pretty tough to climb the hills after my legs were shot from the biking), but it took me a miserable 1:13 to complete the bike course (137th overall). I was totally out of my league and I wasn’t even sure I would be able to finish the 10 miles. I kept the mantra “it doesn’t matter how slow you go as long as you don’t stop” running through my head and pushed through to finish, but it sure wasn’t pretty.
Zachy and Dave also competed - they teamed up to form the Gorgeous Angels and did way better (1:43) since Zach is a master bikeman and the triathlon is all about the bike leg.
The thing is, I’m not even motivated to get better at biking and to redeem myself because it was really no fun at all. I’ll stick to swim races and the occaisonal run, thanks.
Today Dave and I completed NYC Swim’s Aquathlon: Stars & Stripes - a 1.5k Hudson River swim followed by a 5k flat, paved run along the water. I felt really good about the swim portion, even if Dave beat me out of the water. Once I got past the starting-line kickstorm and passed the first buoy, I was motoring. It was definitely a confidence booster to swim an open event where I wasn’t one of the slowest swimmers (unlike the Liberty Island Swim, which I barely qualified for). I finished near the middle of the pack in 50:18 (23:35 swim, 26:52 transition + run).
I had some trouble at the start of the run when both of my calves locked up. This was the first time I’ve ever had crazy muscle cramps and it was awful. I stopped to try to stretch them out to no avail, tried running like a duck without bending my ankles, but after the first half mile or so they finally loosened up. I caught up to Dave right after the turnaround and ran the duration with him. The family that prays together stays together.
At the beautiful, nearly-empty Red Hook track on a Saturday morning.
I held onto my gymboss as I ran and clocked the 100m runs at around 12-14 seconds. The walk back to the start was approximately 1:30 after the 100m, :45 after the 50m. The 50m runs averaged about 6 seconds. I need to make sure I get here early on weekends - no soccer games, very few runners.
I also found a nifty little place to do pullups and stuff behind the pool. I tried to crank out a few muscle-ups, but I was out of juice so I just did some regular pullups and dips.
Headed to the Red Hook track for one Ross’s cruelest inventions: the Interval Challenge:
Repeat 4x
Total time: 18:32, which is a PR, but felt slow as hell. The runs were just way too slow.
Previously: 4/2/08
Headed over to the Red Hook track on this hot, sunny Sunday:
Rest the exact time it takes you to do each interval. Never slow more than 3 seconds from the best interval.
If you slow more than 3 seconds off your pace, then you must do 15 burpees for each infraction. Penalty burpees should be done immediately after the last interval. Borrowed this from Coach Keith.
Damn. If I was playing by the rules, I would have owed 90 burpees at the end of this workout. I settled for 45. My times were not exact and I suppose it would have made more sense to run my first 200m more conservatively. It was still really tough and today’s heat and humidity didn’t do me any favors.
