Run Description

Run 3 mile recovery run (that is super easy; recovery heart rate range)

Details

Duration: 00:36
Distance: 3.01 mi

NROL Strength 1/B (#3) Details

Duration: 00:48
Sets:
1. Freemotion chest: 6/90, 1/110, 6/90, 2/100, 12/80
2. BB bent-over rows: 6/115, 2/135, 6/115, 1/140, 10/110
3. (AS1) close grip lat pulldown: 6/120, 6/120
4. (AS1) DB shoulder press: 8/35, 8/35
5. lower-body Russian twist: 10/BW, 10/BW

Strength Training Description

NROL - Strength 1/A (#3)

Sets

1. squat - 6/245, 1/275, 6/255, 1/285, 12/255, 15/255
Super Sets
   2. Bulgarian split squat - 15/25, 15/25, 15/25
   3. step up - 15/60, 15/60, 15/60
Alternating Sets
   4. back extension - 10/BW, 10/BW
   5. swiss ball crunch - 10/BW, 20/BW

Swimming – Masters Class Details

Duration: 01:10
Distance: 3150

Well I was scheduled to do the spinning class at the 24-hour Lifetime Fitness in Atascocita, TX this morning. When I got there at about 04:50 the parking lot was surprisingly empty. Turns out they were actually closed and wouldn’t be open until 06:00. Bummer. Have to fit in the bike workout somewhere later today.

Strength Training – NROL Strength 1/B (#1) Did this one during lunch at Bally’s. Details Duration: 00:49 Sets: 1. FreeMotion Chest: 6/80, 1/100, 6/80, 1/110, 70/10 2. BB bent-over row: 4/135, 1/185, 6/125, 1/175, 10/115 Alternating Sets: 3. close-grip lat pulldown: 8/120, 8/140 4. DB shoulder press: 6/35, 6/35 5. lower-body Russian twist: 10ES/BW, 10ES/BW

Still not completely well, but I decided to risk an easy hour run on the treadmill at lunch time today at Bally’s. It went OK and I’m going to cautiously resume my regularly scheduled workouts.

Strength Training – MS, 3-4 sets Description BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. Details Duration: 00:45 Energy: 319 kcal (estimated) Sets: 1. squats - 235x10,10,12 2. seated row - 120x10; 140x7; 130x10 3. ab with twist (decine) - 184x20,20,30 4. donkey heel raise - 120x20; 140x20; 160x20 5. standing bent arm lat pulldown - 60x10; 70x10,7

Russian Accordion Player

OK, check out this young Russian guy play the accordion. Pretty amazing. This is something I saw on Boing Boing today.

Strength Training – MT, 3-4 sets Description After warm up do 2-3 sets of MT-- 10-15 reps with heavier loads. Cool down 5-10 minutes by spinning.

I did just a quick workout at Bally’s during lunch.

Details Duration: 00:42 Energy: 291 kcal Sets: 1. squat: 205x10; 225x10; 245x10 2. seated row (on Life Fitness machine): 140x7; 120x12,10 3. ab crunch machine: 130x12, 110x25,15 4. seated heel raise (maxicam): 100x18; 90x20,18 5. standing bent arm lat pulldown (icarian): 60x10,15,15,

This was another easy day for the “rest week” that I was scheduled to do.

Cycling – Easy Ride Description Ride in 1-2 zone, mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm. Details I did this on an exercise bike at Lifetime Fitness. Did a combination of easy high-RPM pedaling and ILT (Isolated Leg Training). Duration: 00:51 Distance: 14.08 mi

Swim – Drills, 6×50 Description OPTIONAL workout. Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Did this at Bally’s during lunch. Nice workout. Also did some laps with some Speedo power paddles. Awkward at first, but I got used to them.

After work Mikie and I walked to the Humble Civic Center where there was a local business expo going on. Tickets were $15.00. For that price you got to have samples from local restaurants. There was a good crowd there. We stayed for maybe an hour and then headed back home.

Continuing with easy workouts during this recovery week. Just had one thing scheduled for today.

Lunch – Easy Recovery Run Description Run with heart rate in zone 1 on a flat, soft surface (or treadmill). VERY easy. Embarrassingly slow. Best alone. Deatails I went over to Bally’s at lunch. Warmed up by walking at 4 mi/hr for 5 minutes on treadmill. Then ran at an easy 6 mi/hr for 45 minutes and followed that with a cool-down by walking another 5 minutes. Easy, peasy.

After work Mikie and I are going to stop by the Humble Farmer’s Market. This is a new thing that just started last week. It’s scheduled to be on every Wednesday from 16:00 to 20:00 at the corner of N. Avenue G and E. Main Street in Humble.

At lunch I went over to Ballys and ran on a treadmill for 50 minutes at a medium pace (boring!).

I’m still experiencing a lot of pain in my left achilles tendon and also on the lower front side of my left leg… maybe shinsplints?

I think I’m going to not do any running until Saturday and instead spend the time that I would have been running on an elliptical machine instead. If I can’t get this cleared up soon I’m going to have to go see good old Dr. Kerr, the sports medicine guy. You wanna see something gross? Check out this brief flickr video that I’ve uploaded of bugs in Mikie’s compost pile!

Location: Bally's
Program:
  Warm-up x 00:05 @ 4.0 mi/hr
  Run x 00:20 @ 6.7 mi/hr (8:57 min/mi pace)
  Cool-down x 00:05 @ 4.0 mi/hr
Energy: 264 kcal
Heart Rate: 121 (avg), 139 (max)