1.5 Mile Run
A nice night for a run. Different loop this time, a bit flatter. Total time: 10:38, which averages at a 7:01/mile pace according to Nike+.
Previously: 11:02 on 5/8/10; 11:08 on 4/19/10
All posts tagged "si4"
Sprint Intervals & Pushups
Had the entire turf field in Washington Park to myself this fine evening:
- Sprint 100m
- 10 Pushups
Repeat 10x, resting as needed between intervals.
I tried to fully recover my wind between sets so I could do an all-out sprint each time. I was chuffed by the end of this one, I’ll tell you what.
Core Training
While I was doin nothin:
- 10 kneeling wheel rollouts
- 1 min plank
- 30 sec side plank (each side)
- 20 bird-dogs
Repeat 5x
1.5 Mile Run
Had another go at my 1.5 mile loop (up 2nd St, to the park, back down 3rd St to home) on this windy, windy night. Felt like scultch the whole time, but I’ve been feeling like scultch all week and I gotta get these runs in some time. Total time: 11:02, which averages at a 7:12/mile pace according to Nike+.
Previously: 11:08 on 4/19/10
1 Mile Run
Calibrating my Nike+ Sportband, so I mapped out a nice, easy 1 mile run on gmaps and hit the streets. Started at 4th Ave & 3rd St, ran up to 8th Ave, and back down to 5th Ave. Damned if I didn’t hit every single red light. Finished in 6:44.
Interval Running
- 4 x Uphill Run 400m (1:30, 1:36, 1:42, 1:43)
- 4 x Uphill Run 200m (:37, :37, :36, :36)
Mapped out a course on 3rd St from 5th Ave to 7th Ave and tried to get a feel for some pacing. Ran uphill and walked back to the start between runs. I haven’t touched these distances for a while and it shows - felt slow as shit. The hill gets steeper as you get closer to the end which makes it a challenge.
1.5 Mile Run
Alright, I’m running again. For my first run, I made a 1.5 mile loop from my apartment to the park, then down to 4th Ave and back home. I finished in 11:08, which is horsecrap but it will serve as a benchmark.
I only had to wait for two traffic lights and stop to tie my shoes twice. Note: make sure to double knot those damn Nike Frees before the next run.
Bitter 16
I headed out to Washington Park for a Sweet 16-style Tabata workout. I originally wanted to use my jump rope, but it was too windy, so I modified on the fly:
- Tabata Mountain Climbers
- Tabata Pushups (8)
- Tabata Chinnies
- Tabata Squats (16)
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. Disappointing effort all around here. Just wasn’t feeling great today. Finished with 6 x 50m sprints while the soccer-playing pissclams started to take over the field.
Kung Fu practice
Headed out to the parking lot behind the hotel for some late night practice. Started with Tiet Sien Kuen and then worked on Gung Ji and Fuk Fu Kuen. It was chilly out there and I was wearing a tshirt and swim trunks, so the sweat index was low.
I headed inside afterwards and took advantage of the empty pool by working on some kick drills. I worked the front snap, side, and back kicks from all sorts of different angles with the added resistance of the water.
It’s a Trap! (Bar Deadlift)
My hotel in Utah hooked me up with a free VIP pass to Lifetime Fitness, which is a nearby gym the size of the Midtown Mall. This place is huge and they have lots of fun stuff to use. Warmed up with three rounds of cindy and some light rope skipping, then I noticed a trap bar and figured I’d give it a shot:
-
Trap Bar Deadlift
- 5 x 135lb
- 5 x 225lb
- 3 x 315lb
- 3 x 405lb
Ran out of space on the bar with 4 wheels and figured that was good enough for my first foray into trap bar deadlifting anyway. No need to mojay.
Sprint Intervals
Sunny, 40 degree morning at Washington field. Perfect for sprint work:
- Sprint 50m
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.
Kung Fu class
I ran the fellas through a warmup today and got the blood pumping. Malcolm took over and went over some great techniques then we worked on Tiet Sien Kuen after the beginners took off. Didn’t get a great sweat, but got the chi moving nicely.
Lion Dance Performance
Did a short gig for a local preschool today. We kept the power dialed all the way down so as not to upset the little ones and it went really well. The kids were definitely into it, which makes it more fun. Also did a workshop with the baby lion heads afterwards.
Kung Fu class
Ran the beginners through a standard warmup and some very basic drills tonight. Afterwards Sihing Malcolm taught some more advanced hand and elbow techniques and I sat in on it. Not a very sweaty night.
100 Burpee Challenge
Finally cranking this one out to test the goal I set at the beginning of January:
- 100 Burpees
Time: 6:28. This is the slowest time I’ve had in YEARS. Fucking bullcrap. The dread this workout fills me with is incredible and totally irrational. I psych myself out and set myself up for failure every time before I even hit the timer. In all fairness, I didn’t put enough work in this month to improve my conditioning, but I’m drawing the line here. I’m going to do this workout every single week until I get my time under 6 minutes.
Previously: 6:14 on 2/24/09; 6:06 on 10/26/08.
