ironmatt

Saturday

Sun, 13 Sep 2009 23:29:48 GMT

Date: 09/12/2009
Time: 07:00
Duration: ~1:15
Location: Anderson HS track

Sport: Running
Workout: 30min w/u, 6x400 @dream 5k pace
RPE: 14-16

Weather: Marvelous, around 70 and raining
People: Alone

Comments:
I love this weather. I know I might be alone in this, but even in any other year I would be happy doing any of my workouts in the rain. This was a steady rain, and no signs of lightning. Perfect for a track workout.

The workout was 6x400 at my "dream 5k pace." As Amy points out, I've probably had a dream at some point of doing a 40 minute 5k. She's helpful! Instead, I decided to aim high: a sub-18 5k would be nice, even if a bit unrealistic, so I shot for that with the goal of 1:25s.

1: 1:20
2: 1:28
3: 1:25
4: 1:21
5: 1:22
6: 1:21

When approaching that level of effort, it's hard to know when fast is too fast. For mere mortals like me, at least. :)

Sunday

Tue, 01 Sep 2009 04:23:28 GMT

Date: 08/30/2009
Time: 06:15
Duration:2 hours
Location: Bull Creek Greenbelt

Sport: Trail Running
Workout: 1.75hr base run
Distance: No clue
RPE: 12-13
Nutrition: 2 Gu, 28oz water, 4 saltstick caps

Weather: Mild, low 70s, pre-dusk
People: Alone, running into Roger's HCTR crew up the bluff

Comments:
My first real trail run in nearly 8 months. I had a lot of worries, about not remembering how to run, or where I was going. In the end, the only thing that went wrong was that my shoes (which had a total of 3 runs on them -- including the Sunmart 50MI) caused me some horrid blisters. That was cope-able. The part that really brought down my run was: R.I.P Ken's Loop. Some utter douchebag has decided that he owns the bluff, and has buried the trails with brush and put up a barbwire fence around *his* lot. This lot being a completely useless piece of sloped land, with nothing but a steep bluff and a trail that crosses it. Made me so damned angry. Yes, it's his right, and also his right to be a dickhead.

Anyway, I did a modified Ken's starting at Spicewood, and made a circle out to Valburn to get around asshat's house, jumping back on the first trailhead at the court. Across the bluff, and down into Bull Creek, back across Inga, and up through the sanctuary up Jester, then back to the car for a time of 1:48.

I had to immediately switch into bike gear and head out for...

---
Time: 08:10
Duration: 2:42:00
Location: 360 / Dam loop / Cuernavaca (wonderful, btw)

Sport: Cycling
Workout: 2.5hr Base ride
Distance: 57mi
Wattage: 278av
Cadence: 85 av, practiced from low 60s on climbs and high 110s for descents
RPE: Moderate, 12-14
Nutrition: 3 Gu, 6 salt stick caps, 48oz water,28oz gatorade endurance

Weather: Very good, mid 70s and still.
People: Alone

Comments:
A pretty decent ride. I've been aching to do something a bit hard lately, and this is getting me well on my way to that goal. Doing great on the strength training, I just need a job that doesn't dominate my entire life, leaving me feeling drained every day. I've got to believe that better days are ahead.

Saturday

Mon, 31 Aug 2009 21:37:05 GMT

Date: 08/29/2009
Time: 06:20
Duration: ~1:15:00
Location: Anderson HS track

Sport: Running
Workout: 3x(1x800 @3:00, 2x400 @1:30) w/400 recover each
Distance: ~8mi total
Speed: 6:02/mi
Cadence: 165
RPE: 14-16
Nutrition: 2x Gu, 20oz water

Weather: Cool, mid-70s
People: Alone

Comments:
Skipping ahead a few workouts in interest of staying current -- the latter half of last week was a wash anyhow.

Another early track workout. It was almost chilly when I first left the house. It's disturbing to realize that mid-70s now qualifies as chilly.

Did an easy 1.5mi warmup over to Anderson, and got myself established with two sets of drills+strides. I say established since there was a bootcamp-type group there, and several people weren't familiar with track etiquette. No problems to speak of, just some inappropriate lane use, and the wrong direction a couple times.

My intervals went much better than I anticipated. The week featured several late nights (and mornings) at work, so my expectations were somewhat low. My first was a touch slow, and my second-to-last 400 was definitely a push, but they were all within times I can be happy with.

1: 3:02
2: 1:28
3: 1:29

4: 3:00
5: 1:29
6: 1:29

7: 3:00
8: 1:32
9: 1:24

Tuesday

Fri, 28 Aug 2009 06:51:27 GMT

Date: 08/25/2009
Time: 18:30
Duration: ~1.5 hour
Location: Barton Springs / Zilker

Sport: Running
Workout: 10min w/u, 6x 2 segment relay, 10min c/d
Distance: Erm, 3mi + 6k?

Weather: Hot, then heavy-duty downpour. 104 start, 86 end.
People: TxFe

Comments:
Work's been really rough lately, so I've been hitting the coffee a bit harder than I should. This isn't helping with my already poor hydration state. I was a bit more tired from my morning tempo run than I thought I'd be, but in the end it turned out to be a decent run -- largely due to the 10 minutes of intense downpour and wind. God, I love running in the rain. This workout was setup similarly to the times we've run Rainbow at Pease park: triangular course, have first person run two sides hard in forward, the other jog easy back to the prior corner. When first person arrives, they swap roles; second person now runs two segments hard, first recovers to prior segment. A good workout, and Jim crushed me on splits. He's really become a speed demon.

Tuesday

Wed, 26 Aug 2009 17:07:17 GMT

Date: 08/25/2009
Time: 08:00ish
Duration: 20:20
Location: The 'hood

Sport: Running
Workout: 20 minute easy run
Distance: 2.7mi

Weather: Mild, low 80s
People: Alone

Comments:
Just an easy morning run to shake my legs out. Kept it relatively easy to keep fuel for tonight's quality workout. It's definitely starting to be cooler in the mornings, even if only by a couple degrees.

Monday

Tue, 25 Aug 2009 16:06:27 GMT

Date: 07/24/2009
Time: 07:05
Duration: 60 minutes
Location: Pure Austin pool

Sport: Swimming
Workout: 4x200@3:45, 4x150@2:45, 4x100@1:45, 4x50@:45

Comments:
Back on the posting bandwagon. This swim was a test of sorts; I'm not a good paced swimmer at all, and generally don't pay attention of lap times. Jamie wants me to change that, and this was a test to see if the times he gave me were realistic. Things went well until I got to the second half of the 4x100s, where I ended up with 5 seconds of recovery or less between sets. When I got to the 50s I would either finish right on :45, or worse. I'm guessing we'll need to add in 5-10 seconds.

Friday

Mon, 20 Jul 2009 05:50:39 GMT

b>Date:</b> 07/17/2009
Time: 07:15
Duration: 60 minutes
Location: Living room

Sport: Cycling
Workout: 60 Min easy spin
Distance: N/A
RPE: 12-13
Nutrition: 28oz water, 28 oza GatoradeEndurance

Weather: A/C
People: Alone

Comments:
A good spin. I got to watch some of the better Tour stages on the tivo. Sadly, I'd forgotten just how quickly the novelty wears off. I was ready to hit the roads, but it would have taken even more time, on a day where I'm already pressed.

Also, I noticed that I had extremely chafed the inside of my upper arm a the swim last night. It's really going to be with me for a while, and very annoying..

The bad part: Due to many factors, I bailed on the following weight work, and just concentrated on core prior to bed.

Thursday

Sun, 19 Jul 2009 01:36:11 GMT

Date: 07/16/2009
Time: 18:30
Duration: 1.5hr
Location: Emma Lake Park / Lake Austin

Sport: Swimming
Workout: Wave start practice, group start sprints
Distance: ~2000m

Weather: Hot, 104°, cool water
People: TxFe

Comments:
A tough workout mentally. I've been trying to ease myself back into swimming with others, and this was full immersion. My swimming is slow as hell still, and I got passed by literally everyone out there, but my left shoulder's starting to get much more range of motion such that I'm getting some overhead extension. It's still wide to the side on stroke, though, and I caught several people trying to pass me. I felt awful, but this was practice for mass swims. To prove the point, in the middle of the sprints I caught a heel in the nose. Nothing broken, all good.

Wednesday

Sat, 18 Jul 2009 16:19:59 GMT

Date: 07/15/2009
Time: 16:30
Duration: 40:00
Location: Pure Austin (dreadmill)

Sport: Running
Workout: 40 minute base run as w/u for weights
Nutrition: 40oz water

Weather: A/C, mid 70s
People: Alone

Comments:
Having brought only my road shoes, and due to the fact that it was 104 outside, I decided to do my w/u on a dreadmill rather than the Quarry trail. Overall it was ok, but wasn't feeling overly energetic. I did get to watch some of the Tour recap, tho.
---

Time: 17:40
Duration: ~hour
Location: Pure Austin

Sport: Strength training
Nutrition: 40oz water, 1 Gu

Comments:
Pull ups! Well, with -100lbs modification. A start, though. It was decent workout, if a bit rushed. This week at work has, frankly, sucked, and every afternoon's featured last-minute late meetings.

Type	reps/count	weight
Pull-up	2x10	-100
Bar dip	2x10	-52
Squat	2x20	200
Leg press	2x20	250
Decline press	2x20	25L/45R
Delt press	2x20	25L/45R
Leg Extension	2x20	75/ea
Hamstring Curl	2x20	75/ea
Lat pulldown	2x10	70
Weighted calf	2x16	85/ea
Quad lift	2x20	100/ea
Hip Abductor	2x20	100
Hip Adductor	2x20	100
Back raise	2x20	N/A
Weighted Abs	2x20	110
Hip flexor	2x10	N/A

Tuesday

Thu, 16 Jul 2009 02:28:48 GMT

Date: 07/14/2009
Time: 07:15
Duration: 33:15
Location: Pure Austin - Quarry Lake

Sport: Swimming
Workout: 30 minute easy swim
Distance: 1400m

Weather: Warm air and warm water, both in the 80s.
People: Alone

Comments:
Just an easy swim to help PT my shoulder. I really should have started earlier, as I was reminded just how much I hate sighting into the sun on the horizon. I felt really tired and was glad when it was over.
---

Time: 18:30
Duration: 1:20:00
Location: Barton Springs

Sport: Running
Workout: 15min w/u, 3x (3x downhill FAST), 10min c/d
RPE: 14-16
Nutrition: 1 Gu, 50 gallons water

Weather: Hot as fsck, 104°
People: TxFe

Comments:
Andrea was feeling sympathy for our fourth week in a row of 100+ running, so did some last minute modifications to make it shorter and sweeter. I have a feeling we were going to do the hills we skipped last week, and no complaints here. It was still a rough workout. I think I'm starting to feel my workload.

Saturday

Thu, 16 Jul 2009 02:18:33 GMT

Date: 07/11/2009
Time: 06:45
Duration: 2:25:00
Location: Home, 360, 2244, a bit of 620.

Sport: Cycling
Workout: 2 hour base ride
Distance: 48mi
Cadence: 90av
RPE: 12-13
Nutrition: 28oz water, 40oz Gatorade Endurance, 1 Gu

Weather: Hot, sunny, low 80s to low 90s
People: Alone

Comments:
Overall a decent ride. My first 50 minutes were pretty rough, slow to warm up, and generally weak feeling. After that, I could really feel my quads/hams returning and it got more fun. It's giving me faith that I'll someday return to where I was last fall, and I just need to be patient. The biggest problem I'm having on the roads is getting passed and letting them go.

Time: ~09:30
Duration: 24:52
Location: The 'hood

Sport: Running
Workout: Post-spin leg shake
Distance: 2.7mi
Weather: Hot, low 90s.

Comments:
Just a quick transition and cadence practice.

Friday

Tue, 14 Jul 2009 00:57:59 GMT

Date: 07/10/2009
Time: 15:30
Duration: ~1 hour
Location: Pure Austin

Sport: Strength training
People: Alone

Comments:
Good but a bit rushed due to time commitments. A slight increase in counts today, but otherwise still trying to ease in. One major plus was being able to do bar dips. Well, at -100lbs, but it's a start. The other big plus was seeing Michelle G. and her bun working the weights!

Next week, maybe pull-ups.

Type	reps/count	weight
Bar dip	2x10	-100
Squat	2x20	200
Leg press	2x20	250
Decline press	2x20	25L/45R
Delt press	2x10	25L/45R
Leg Extension	2x20	75/ea
Hamstring Curl	2x20	75/ea
Weighted calf	2x20	85/ea
Quad lift	2x20	100/ea
Hip Abductor	2x20	95
Hip Adductor	2x20	95
Tricep pull	2x20	40
Back raise	2x20	N/A
Weighted Abs	2x20	110

Wednesday

Thu, 09 Jul 2009 03:03:45 GMT

Date: 07/08/2009
Time: 17:45
Duration: 1:00:00
Location: Living room

Sport: Cycling
Workout: High cadence duration spin.
Cadence: 95-100
RPE: 13
Nutrition: 1 Gu, 48oz water, 24oz Gatorade Endurance

Weather: Warm, 88°
People: Alone

Comments:
Spent the hour watching the TdF Stage 4 video, which was awesome and energetic. When I hit the hour mark, I quickly transitioned into some running shoes and headed out for an easy but high-cadence short run.

Time: 18:45
Duration: 22:24
Location: Hood loop

Sport: Running
Workout: high-turnover short run.
Distance: 2.88mi
Speed: 7:46/mi
Cadence: 170+
RPE: 15
Nutrition: 20oz water.
Weather: Hot, sunny, 104°

Comments:
My legs were actually feeling great from the start; the extra cadence on the bike makes such a huge difference. Despite having drank a 20oz bottle of water on the run, I was parched arriving at the final hill in the run, and finished feeling like I had a mouth full of dust.

This heat shit's hard.

Tuesday

Wed, 08 Jul 2009 18:52:51 GMT

Date: 07/07/2009
Time: 18:30
Duration: ~1.5hr
Location: Barton Springs

Sport: Running
Workout: 20min w/u, 10x1 minute all-outs, 10 min c/d
RPE: 15-18
Nutrition: 30oz water

Weather: Hot, sunny, 100°
People: TxFe

Comments:
The dreaded 10x1s. This was the first workout I ever did with TxFe, when I almost puked by the sixth one. This time, instead of running through Zilker on Stratford, which was closed while they re-sod Zilker, we ran it on the grassy area between Zilker and the Mopac bridge.

The goal was to go all-out on each repeat, keeping just enough in the tank to hold or slightly decend with each repeat. And no sandbagging. The first five went well enough, adding about 5yd in distance with each. On the sixth I could start to feel some burn in my hamstrings, as well as fatigue in my lower core. Through the eighth I kept steady on ground covered but was really beginning to crank up effort. When the ninth started I was nowhere near recovered and my heartrate was still in the 150 area. Halfway through I simply lost my kick and came up about 10yd short. Tenth, I was wheezing and ended about 20yds shy. Oi.

Regardless, a good workout -- sometimes humble perspective is just what's needed. Plus, I do love the speed.

Sunday

Sun, 05 Jul 2009 19:44:22 GMT

Date: 07/05/2009
Time: 09:25
Duration: 38:56
Location: NW Austin

Sport: Running
Workout: 5 mile tempo
Distance: 4.74mi
Speed: ~8:12/mi
Cadence: 165
RPE: 12-13
Nutrition: 1 Gu, 8oz water from fountain

Weather: Hot but not as humid, low 90s
People: Alone

Comments:
I woke up pretty sore from the prior two days' workouts, so considered bagging and taking it as a recovery day. After sitting on my butt for an hour, though, I realized that this is precisely the practice I needed so got out there and started. I had originally planned on 8 miles, but decided to compromise by dropping distance in favor of a bit of tempo work. In the end it felt great, but I could really feel that beer I'd had the previous night.

I know it was pretty hot out, as it has consistently been lately, but it didn't feel nearly as bad. Maybe the humidity is finally dropping a bit. Or, maybe I'm finally getting acclimated.

Saturday

Sun, 05 Jul 2009 05:36:24 GMT

Date: 07/04/2009
Time: 06:15
Duration: 1:58:50
Location: Home -> Bee Caves -> Balcones
Route: http://www.usatf.org/routes/view.asp?rID=303757
Elevation profile: 4607ft climb, 9060ft total change

Sport: Cycling
Workout: 2 hour moderate hill ride
Cadence: 85-100
RPE: 12-15
Nutrition: 20oz water, 20oz Gatorade Endurance

Weather: Warm, mid-80s to low 90s, approaching sunny
People: Alone

Comments:
Karen was having a cookout at her house following her athletes' run, and the cost of admission was a 10lbs bag of ice. My plan for the morning was to do a 2ish hour ride followed by a 30ish minute run. So, I struck out just after 6 with the plan to pick up a 10lbs bag at the local kwiky mart, ride to 360 and head south to Bee Caves, turn around and head back north, and then take Old Spicewood / Yaupon / Tallyran up into Balcones. I carried the ice in my tri backpack, along with my running gear and it was mostly comfortable, if a bit high-profile. Considering The extra weight I'm carrying currently, an extra 15lbs wasn't a deal breaker, and was actually kind of fun.

Arriving at Karens, I dismounted, pulled what was left of the bag of ice from the backpack (about 7lbs) and dumped it in her upper pool (make-shift ice bath), then transistioned into my run gear...

Sport: Running
Workout: 3.5mi run
Duration: 28:50
Cadence: 165
RPE: 13-14
Nutrition: 20oz water, 1 Gu

At first I was concerned at how fatigued my legs would be from yesterday's weights, and they were sore. BUT, due to the cadence work on the bike, I started out feeling pretty good, which quickly became fantastic as I was able to keep the cadence up and have a decent kick. Still not fast, but it's progress.

Afterwards, it was a long pleasant dip in the pool, breakfast tacos and chatting with folks I hadn't seen in ages. Good times.

Friday

Sat, 04 Jul 2009 17:55:56 GMT

Date: 07/03/2009
Time: 15:30
Duration: ~1 hour
Location: Pure Austin

Sport: Strength training
People: Alone

Comments:
My first time back in the weight room in a long time, and it took quite a while to get this done, since they had completely rearranged the weight floor, adding some machines and removing some. I dialed back weights to 60-70% for most stations so that I don't wake up Sunday unable to move. Several stations I had to skip entirely due to my shoulder, like pull-ups, but others like the deltoid press worked ok as long as I reduced the weight considerably for that arm. Now that I know the new layout, next time should go much quicker.

Type	reps/count	weight
Squat	2x16	200
Leg press	2x20	250
Decline press	2x16	25L/45R
Delt press	2x12	25L/45R
Leg Extension	2x20	75/ea
Hamstring Curl	2x20	75/ea
Weighted calf	2x16	85/ea
Quad lift	2x16	100/ea
Hip Abductor	2x20	95
Hip Adductor	2x20	95
Back raise	2x20	N/A
Weighted Abs	2x20	110
Oblique crunch	2x20	60/ea
Hip flexor	2x16	N/A

Thursday

Thu, 02 Jul 2009 23:09:52 GMT

Date: 07/02/2009
Time: 15:30
Duration: 1:10:38
Location: Pure Austin / Quarry Lake

Sport: Swimming
Distance: 2800m
Nutrition: 1 Gu, 22oz water

Weather: Hot, sunny, 103°
People: Alone

Comments:
My first open water swim of the year. I decided to go out and shoot for an hour, and if I felt good I'd try for four laps. At the end of my third lap I knew I'd be good for one more, so knocked it out. Slow but steady. I haven't been religious about my core the last few evenings, and I could tell towards the end of my fourth loop when my hips began to hinge a bit. Otherwise, it felt pretty good. Well, other than having a swim cap full of sweat.

Tuesday

Wed, 01 Jul 2009 20:11:15 GMT

Date: 06/30/2009
Time: 18:30
Duration: ~1:15:00
Location: Barton Springs

Sport: Running
Workout: 20min warmup, 20min tempo
Distance: 2.5mi, 5000m
RPE: 11, 13-16
Nutrition: 1/2 Gu, 30oz water

Weather: 90, very humid
People: TxFe

Comments:
My first speed workout since being back, and while it was only tempo work, it was tough. We broke up into two groups, the fastest did the top Zilker loop, and the others did the pool loop. Being so recently returned, I was with the pool loopers. We were told to do 20 minutes of tempo, with intensity increasing slightly each loop. If we finished our respective loop with at <= 18 minutes we were to do one more.

1: 4:23
2: 4:26
3: 4:30
4: 4:20
5: 4:20

I didn't do very well with the increases, but managed to decend on the last two without dying (barely.) At the end of the workout Jamie asked if we had learned anything. I had learned that when it was 100+ for two weeks and then rains, it's ungodly humid.

Thursday

Fri, 17 Apr 2009 05:22:06 GMT

Date: 04/16
Time: 17:30ish
Duration: 38:20
Location: Hood

Sport: Running
Workout: 5mi easy run
Distance: 4.57mi
Speed: ~8:27
Nutrition: Coffee, not much water, a couple oranges through afternoon.

Weather: Warm and overcast with cool breezes and drizzle. Somewhat humid.
People: Alone

Comments:
A good run. My shoulder's been giving me some very bad challenges recently, and I've got to start running again in order to build support muscles in there through non-impact, aerobic exercise, and to help break out of the heavy scarring deep within the shoulder.

Energy felt fair at beginning and felt like I might be pushing a bit. By end of first mile I was feeling a little dog, but knew I could creep up my pace a bit without modifying my form in a way that would cause pain/discomfort, so played with that within safe boundaries. My state of cardio is far, far down and is going to take some coordination to bring it back up to snuff. That said, while I was pushing some boundaries out there, I felt both that I was keeping my form in check, pace in mind, and was getting a good, sustainable workout. I'm excited to do some more aerobic work in the morning.

Monday

Tue, 10 Feb 2009 20:25:12 GMT

Date: 02/09/2009
Time: 17:15
Duration: ~25 minutes
Location: The Hood

Sport: Running
Distance: 2.7mi
Weather: Low 70s, humid

Comments:
Just a short run. I've been dying to do one recently but haven't been able to due to the hip. I decided, though, that since I'll be having surgery on Monday that'll prevent me from running for at least a month that I'd go ahead this week and do a few short ones while I can.

While I've certainly lost a lot of strength in the last two months, my cardio wasn't as bad as I feared it would be. It was rough, but ok.

Thursday

Fri, 07 Nov 2008 06:35:24 GMT

Date: 11/06/2008
Time: 18:30
Duration: ~1 hour
Location: Clark Field, UT campus

Sport: Strength training
Workout: See below
Nutrition: 1 Gu, 24 oz water

Weather: Cooling, low 70s to low 60s
People: TxFe

Comments:
Kind of an odd workout, at a location I hadn't been to in years. Not knowing how long it would take me to get there, I left the house around 5 on my motorcycle. Taking Shoal Creek and other back-roads, I ended up being very very early: 5:30. So, I did some wandering on campus and took it easy while trying to find other groupmates, and trying to remember where there was a nearby bathroom. There wasn't. Just shy of 6:30 I found them gathering on the opposite side of the field.

Andrea lead us tonight, and we started out with a 15 minute warmup. I ran over to Taylor to use Amy's bathroom, then just kind of meandered on UT's tiny campus, getting back right on time. The workout was:

6x200 @above 5k pace, remainder of loop @recovery (~150m)
3x(10x step-ups per leg, 10x crunches, 10x push-ups, 10x plyometric jumps)

Since my shoulder's still jacked up, I did chin-ups instead of the push-ups. Not as rough of a workout as I was dreading, though I was reminded that I was pretty sore from yesterday.

Tuesday

Thu, 06 Nov 2008 04:05:18 GMT

Date: 11/05/2008
Time: 13:00
Duration: 80 minutes
Location: Quarry Lake

Sport: Running
Workout: 80 minute base run as 10 ez 70 moderate
Cadence: 160
RPE: 11-12
Nutrition: 1 Gu prior

Weather: Warm, sunny, low 80s
People: Alone

Comments:
A simple base run. My legs were really tired from the night before, so my moderate was quite moderated. 80 minutes is too long to do 1k loops.

---
Time: 14:25
Duration: ~hour
Location: Pure Austin

Sport: Strength training
Nutrition: 1 Gu prior

Comments:
Done immediately after my run, per orders. It went pretty well until about 10 minutes from being done, when I crashed hard. I should have brought more nutrition with me, and had more on the run, but... didn't. So, my last five or six stations were pretty rough, and took me a great deal longer than usual. Still, done.

Type	reps/count	weight
Weighted pull up	2x12	10
Bar dip	2x20	N/A
Squat	2x16	220
Leg press	2x16	135/ea
Decline press	2x16	45/ea
Weighted calve	2x16	100/ea
Leg Extension	2x16	80/ea
Hamstring Curl	2x16	120
Lat pulldown	2x16	100
Quad lift	2x20	125/ea
Hip Abductor	2x20	100
Hip Adductor	2x20	100
Back raise	2x20	N/A
Weighted Abs	2x20	110
Hamstring lift	2x20	60/ea
Oblique crunch	2x20	60
Hip flexor	2x20	N/A
Pull Back	1x100	12

Tuesday

Thu, 06 Nov 2008 02:22:09 GMT

Date: 11/04/2008
Time: 18:00
Duration: 1.5hr
Location: Barton Springs

Sport: Running
Workout: 15min w/u, 5x1k relays at max sustained effort, 10min c/d
Distance: ~6mi
RPE: 15-16
Nutrition: 1 Gu prior, 28oz water

Weather: Warm but cooling, dark and darker
People: TxFe

Comments:
At the beginning of the workout I had requested something short and sweet, even if it meant hard, since I wanted to get back to my political obsessiveness. I got my wish. After the warmup and drills, we were told to grab a partner, so I chose Jim P. as my lucky victim. It worked out really well, as we ended up running around the same paces.

I felt really rough the first and second ones; I've been having this problem a lot lately, taking forever to warm up. By the third it got better. The fourth was a touch slower to get some coaching from Jamie at the base of the uphill. Still, I was definitely lacking some power throughout the entire workout. I'm guessing it's just some base fatigue.

The loop was ~.55mi.

1: 3:24 (6:10/mi)
2: 3:21 (6:05/mi)
3: 3:17 (5:58/mi)
4: 3:18 (5:59/mi)
5: 3:14 (5:52/mi)

Monday

Mon, 03 Nov 2008 22:22:33 GMT

Date: 11/03/2008
Time: 13:30
Duration: 57:13 (29:27 out, 27:46 back)
Location: NW Hills / Mesa

Sport: Running
Workout: 60 minute base run
Distance: 8.0mi
Speed: 7:09/mi
Cadence: 165
RPE: 13-14
Nutrition: 1 Gu, 20oz water

Weather: Warm, mid-80s
People: Alone

Comments:
A mid-day base run, which I had hoped to be at a different time, but I had to accomodate a meeting that couldn't decide on a start time. A good, faster run that served as practice for relaxed breathing. Even though it was pretty warm I wasn't much bothered by it. Huh.