Hangin' Loose

Did my first day of week 5 of the push-up challenge. Sets were as follows.. 36, 40, 30, 24 and maxed at 40.  After a 3 min rest after set 4 moving onto 5.  This challenge has been tough but I am feeling alot stronger from it already.  Day 2 will have alot more sets just alot less reps.  Should be interesting to see how it goes.:)

Went for a windy run.  But the temps were good.  Ran with my friend Jared.  Wasn't really a recovery run with some of the miles and head/tail winds.  So here are the splits..

Mile 1 8:30

Mile 2 7:55

Mile 3 8:04

Mile 4 8:25

Mile 4.33 8:10

AP 8:14 TT 35:36

AM-  Did my push-ups for the day.  Week 5 day 2 column 3 today was a bit different on the push-ups.  8 sets with smaller reps.  Here are the totals. 19, 19, 22, 22, 18, 18, 22, 45=185 total.  Was a good workout.  Still kind of shaking from it.  Gary(co-worker) has decided to drop out of the challenge with a shoulder acting up on him.  Hoping to get in a run tonight after work.  Also something else I learned last night.  Don't eat brownies and ice cream before bed.  It sure makes for some really weird dreams.  Had some more time before the boss came and did planks, bridges, flamingos and lunges X3.

PM-  Wind out and ran in the wind tunnel.  And felt it was a good farlak run.  Was a bit of a crazy run.  Wind was coming from the west kind of.  So some of the miles were into it but mostly a side wind.  And a bit of a tail wind in the 3rd mile.  Felt really good on this run.  Better then I have for a while so was able to push it harder. Here are the splits...

Mile 1  8:36

Mile 2  8:06

Mile 3  7:32

Mile 4  7:38

TT 32:26 AP 8:00

Rest day with the girls.

K push-up challenge day.  Week 5 day 3 column 3.  Here are the sets... 20, 20, 24, 24, 20, 20, 22 and 50.  Last set was really tough.  Started really slowing down after first 25.  Had man was it tougher after that.  Would have to stop after 5s then after 4s till I hit 50.  Would only stop for a sec shake out the arms and kept going.  Man you got to love the burn and the pump you get from it.  Looking forward to Ogden to see everyone elses arms.  I for one am seeing some good results from it so far.  Will have to ask the GF if she sees anything different.:)   Also did planks and bridges again.  Will see what else I can throw in throughout the day.

Was a great running day.  Went and met up with Smooth, Walter, Kelli, Liz and Miss Fit.  Temps were a bit cold at first and a bit windy.  But a great change in the scenery.  We really had alot of fun and took enjoyed it.  Next time I hope to keep up with some of the other bloggers and chat.  But didnt want to leave Liz behind in a new area for us and her.  So run was nice and easy long run.  So it was quite enjoyable.  AP 9:12 TT 1:51

Did my exhaustion test when I got home.  Did 64 non-stop.  So I am happy with that.  Not much of a improvement from last week.  But I could of stopped and go a bit more.  Just tired I think from the long run.  Looking forward to doing week 6 and with that 64 will stay with column 4.:)

Thanks again Kelli and Smooth for letting us join you guys down there.  Had alot of fun in a new area.  Looking forward to going and doing that again.  And seeing you guys down at Spectrum next week.

Push-ups this morning.  Final week of the challenge.  Starting in the last column that I barely got into this week.  So there they were 45, 55, 35, 30 and 55.  The last ones were very tough.  Stopped 3 times to gather strength again for 3 sec and back out them.  I need to start bring a extra shirt or something to work to change into.  But got er done.  Later today going to be seeing the foot doc for a follow up.  Its been feeling alot better lately.  Just want to keep it going that direction.  Don't know if I will be able to get a run in tonight since I will need to go get some new tires.  Had a nice flat when I got out of church yesterday.

PM- Went out for a run in the snow.  Had a good time on it.  Ran with Jared again.  Did the 5 mile loop this time.  Felt good on it after the first mile.  The doc changed up my orthotic to match the other side.  So was a bit odd at first but felt better later.  Was a good run.

TT 45:02 AG 8:45

Gary my Co-worker was feeling better today.  Not for push-ups, but to do some bridges and planks again.  So we did some.  I ended up doing 3 sets along with doing some leg lifts and flamingos.  Was happy to see some improvement on the planks.  First 2 sets were for 1 min and last one I tried to see how long I could go.  Did 1:40 secs which seems to be a good improvement also.  Gary was able to do 2 sets on most of them and some even 3.  He is still kind of taking it easy.  The other guy that we work with just keeps track of the times and counts.  I think soon we will be getting him to join us.  And both of them have declared they are quiting smoking with there wives.  We will see how that goes. :)  Going to try to do some lunges and also we need to figure out something for our biceps to work since the push-ups really dont hit them much.

Push-ups this morning.  Day 2 of week 6.  Took 1 min break inbetween sets and 3 mins before the final maxs and felt good that way.  Here are the sets 22, 22, 30, 30, 24, 24, 18, 18,  and 58.  Was strong on the last set till 50.  Felt great though.

PM-  Went to join up with Jared.  But didnt happen his wife was still at the doc.  So went it alone on the 4 mile loop.  Started first mile into the wind a bit.  And last mile was into the wind and the last .2 uphill to finish.  Wanted to test myself some on this run after the first mile came in so strong.  And so pushed it harder and harder as it went along.  I really enjoy runs like that.  And felt good today too.  Not close to what I was running before my injury.  But it is starting to come back.  Will see how the body feels tomorrow.:)

Mile 1  8:11

Mile 2  7:59

Mile 3  7:33

Mile 4  7:13

TT 30:58 AP 7:44

We did planks 70, 90, 120 sec.  Leg lifts for lower back x 3.  Lunges 3 x 20.  Flamingo's x 3.  Planks are really showing improvement.

Push-ups challenge today.  Last day of the normal work out going to do my final test on Sun-Mon.  Here is the sets 26, 26, 33, 33, 26, 26, 22, 22, and 60.  Got her dun today.  Getting things ready for the weekend later today.  Hoping for a good race this weekend.

I was needing to run this one to finish up the running series to get into SGM.  So I went down with my father which is also doing the series.  What a gorgeous day for a race.  At the first part waiting for the buses it was quite chilly.  And we had to sit around waiting for the buses to get there.  Bumped into some people I know from the forum and hung out with them.  And looked hard for Dale.  The buses finally pulled in around 10 mins to or less before 9 which was the starting time.   So Dad and I talked racing tactics.  Mostly for him was just to not go to fast at the first and make it to the end.  Due to the lack of training.  I am thinking he last run was the Painters 5k 2 months ealier.   As for me I was going to push it on this run and see what my body was able to do.  I feel my foot sprang going away and needed to know where I was fitness wise.   So the buses rolled in up top of Snow canyon.  What a beautiful place.  First mile of it was on the main road.  Then for the next 2.5 or so it was on a bike trail.  Which was nice sice there was a cap of 700 runners.  And I think they came very close to it.  Since I was on the 3rd to the last bus I got in line about the middle of the pack.  And ran into Dale.

Finally the gun went off and we were off.  I quickly decided to say my goodbyes to Dale and my Dad.  And took off keeping the pace nice and quick.  Yet was confortable.  And started passing people.  So with the first mile done we hit the bike trail.  At this point I figured I wouldnt be seeing anyone that I knew to the end.  As I was cruising along at about 1.4 miles into it I noticed Smooth up ahead.  And caught up with her.  I was shocked to see her up there.  And said Smooth what are you doing up here or something like that.  She responded running.  I knew it was a quick pace.  And looked at my watch.  To my suprise that last mile was a 6:30 pace at the moment and .50 miles into that leg.  So I quickly informed her of how fast she as going.  Which she said back "oh I am going to pay for this later".   I just said I hope not.  And wished her luck and kept going.  As I got to mile 2 still was passing a few people not as much now.  There was another gal that was about the same pace as me passing everyone too.  So as we hit the 3 mile mark or so just leaving the canyon.  Started to pace each other and chat some.  Which was odd and hard for me in a 10k.  Mostly since I think the paces for me was a bit tough and I was gasping for air.  Mile 4 had a small yet noticable hill and again another around 5.  Which is where I lost her.  And became road kill to 4-5 people till the end of the race.  I was only able to past 2 people in the last .2 of the race.  I felt it was a good effort and that I ran a good race.  The pace was maybe a bit to fast in the canyon area which cost me time in that last mile.  But still feel the 6 min or so improvement from the 10k I did a month ago a great improvement.  So hoping to continue to ramp of the miles and toss in a bit more speed work.  Here are the splits..

Mile 1  7:16

Mile 2  6:50

Mile 3  6:39

Mile 4  7:02

Mile 5  7:17

Mile 6  8:01

Mile 6.2  6:11

TT 44:18  AP 7:09

After I finished my race I was able to go back and run with Smooth in under 48 mins.  And then meet up with alot of other friends.  I went back about half a mile and found my dad.  He was suffering and was wanting to walk a few times.  Yet we were able to make in about 1:14 with some change.  I am proud of him for doing it.  Hopefully he will pick up this training for SG now since now we are in.  Later I was able to go to Pizza Factory and meet up with my forum friends.  Dale was also there from the blog.  And then took off back home to be with my GF that wasnt able to come down due to the sudden change in plans with work.:(

Took the day off of work.  And did some much needed sleeping and cleaning around the house.  Then went out for a awesome first ride of the year.  MissFit was tough to keep up with.  She is a animal on the bike.  And in much better shape for riding then me.  Just another thing to work on.  Bike decided to have a flat after I was done.  So that will be something I will need to fix soon.  Going to try and get 2 days of biking in for XT and run 3 days.  Seems to work best for me.  Was planning on riding in SG.  But riding around WJ area worked just fine too.  The route we took had plent of hills and crazy drivers. 

AM-  I did a bad attempt at my 100 push-ups on Sunday (60s). And wanted to wait till I was rested and go for it. So this morning I did. I hit 80 before stopping for a sec and then pushed on to 100. It was ugly but I made it. I am going to go back to week 5 and work back up to week 6. I want the 100 to be strong ones. But it was great to hit it. Now to work on 100 smoothly.

PM-  Went out for a quick easy run.  Legs were tired for some reason.  And so kept it at a easier pace.  Did the 4 miler loop.  Uneventful just adding some mileage.

TT- 34:05  AP 8:34

Rest day today.

Did some bridges, planks and flamingos again today.  Hoping to get in a few other sets of stuff too.  And later get in a run after taking my girls home.

PM- Went out for a run after I dropped the girls off. Was a different little loop. With a bigger uphill and a nice downhill to train on. Ran it with MissFit. Was good run.

MissFit and I went out for a long run.  Meet up at her place and headed out.  Was a bit windy.  But very doable.  Had a good run with a good mix of hills up and down.  And with the wind at our backs, face, and sides.  But we were able to get alot done on that run.  That just only makes me feel better about our up and coming races.  Slowly but surely I am getting back to marathon shape.  And MissFit ran very strong on this one.  And keep me going.  Now just to find a good route for us to run on.  Starting to get a good feel for the area.  And loops on it.

TT 2:03:18 AP 8:48

Rest day?? Busy day with some rest I should say.

Busy work day with alot of running around.  But no miles to log.

Got in a quick run today after work.  Just the 4 mile loop.  Was a bit chilly and windy.  But was a good run.

TT 33:?? AP 8:19

My shoulder was feeling better now. It was hurting since I finished up my PC last week. Today I was able to do some push ups with my elbows with no pain at all. Which is great for focusing right on my tris more. Did 3 sets of push-ups, planks, flamingo, bridges and leg lifts before the boss got there. Will see if I can get another circuit going at lunch.

Went out for a morning run with MissFit. Had some problems right at the first with my back. So I took the little box out of my back pocket of my shirt. To lighten the load.:) And gave MissFit her ring now that its been sized right. She was shocked and very happy about it.:) We ran 4 miles and called it good. Finished right as the snow started falling. Ate some good blueberry pancake for breakfast. And raced off to work. What a beautiful start to the day.

AP 8:07

Had a busy weekend getting ready for the wedding. And missed doing our long run. So today before getting to work did some working out. Did planks, lunges, flamingos, up ups down downs, push-ups and bridges.