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Outdoor Recreation \• November 6, 2010
As Jody said, I set all kinds of quantitative measures of progress today at the Haywood Heroes 5k: new PR time (22:26.2); 1st place in 40+ masters class; 5th place overall; first full-speed 5k in Vibram Five Fingers shoes; and first time I beat Jody Kuhne in a 5k. (Notice I said, “first time,” Jody; [...] Outdoor Recreation \• November 2, 2010
Did (most of) the warm-up with the 5:30 am CFA class (squats, pull-ups and push-ups excluded). Then, warmed up the deadlift and did my 4 x max reps x 80% @ 180s intervals. Waited around, went back home, and then did a 5k distance sprint session with 120s walking / 60s sprinting (180s intervals). Badass [...] Active Rest \• October 28, 2010
Active Rest / Plan HTFU / Manual Therapy 1.1 mile run in 8:14.56 (7:29.58 pace). Back Squat. Supposed to run it at 70% (125). But I accidentally grabbed 25 lb plates instead of 35 lb plates. So I used only 105, which is 58%, and 5 lbs less than last week! Oh well. Set back. [...] Strength Day \• October 26, 2010
Quick note: Tuesdays are a “light” day with just a short run and one lift. Today started super early with a 1.1 mile run at 5:00 am followed by an Overhead Squat lifting session at the 5:30 am CFA class. No additional volume in push-ups or pull-ups for Plan HTFU today… the run covers that. [...] Active Rest \• October 21, 2010
Plan HTFU, Part I Additional #1: Pre-Lifting One Mile Run at 70% RPE. Actual route: 1.1 miles. View Larger Map Result: 9:03 (Pace: 8:13.2 mile) Warm-Up w/ CFA The usual stuff. Manual Therapy with Corey Corey’s RX: basic strength progression for training new 5 RM, round I: 60% 2×12@30s. I used 110 lbs. 2 reps [...] Outdoor Recreation \• October 18, 2010
On family holiday in RI, I don’t have a chance to follow a normal training program. But, I figured I could get in an additional sprinting session. So I followed up Saturday’s walk/sprint 5k with another round, but with a different interval protocol. I also did a few sets of push-ups and a proper warm [...] Outdoor Recreation \• October 16, 2010
Saturday AM, in a fasted state (13 hours or so) I set off on a 5k out and back route from my mother in law’s house near the campus of the University of Rhode Island. I’ll post the route later. Run protocol: 6 min walk, 3 min all out sprint (9 min intervals). It was [...] Outdoor Recreation \• September 18, 2010
It was grey, misty, and relatively warm at 7:30 am on Saturday, Sep. 18th, as more than twelve hundred runners lined up on O’Henry street in downtown Asheville. And then we set off down onto Battery, and Patton, and through the streets of downtown. Andi Lahti took this photo of me arriving at Beaver Lake, [...] Outdoor Recreation \• August 29, 2010
No time for additional details, whether about empty dark streets, bunnies darting across the road, or almost puking on Edgewood, the little lost dog on College, the horrible auto accident on Hilliard, or mind-numbing pain and struggle… not even time to describe the incredible beauty of a gas-station parking lot playing Marvin Gaye’s “Let’s Get [...] Outdoor Recreation \• July 31, 2010
This post is more of a placeholder than anything else. The week of July 26-31st was an active one for me. The surf was mellow, and the winds even more so, especially in the mornings. We were being visited by Kelley Droege and Sophie Beckham with their kids, so we were pretty busy with friends [...] |
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