Better, Stronger, Faster
2014 April 19

6.5 mile run on a beautiful morning.

Left calf is giving me trouble. It started bothering me Thursday.

Overall: Legs were leaden at first, but it got better as I went on.

2014 April 18 — Friday Fun Night at Travis County Strength.  Do you detect the theme? Hint: it was tire-ing.

2014 April 18 — Friday Fun Night at Travis County Strength. Do you detect the theme? Hint: it was tire-ing.

A week in Boston

I’m back from a trip to Boston!

I had very long work days, but managed to get in 2 runs and a strength training session.

Unfortunately, the runs were on a hotel treadmill rather than on the streets of Boston or along the Charles River or anywhere else scenic. In the past, I have marveled at the number of historic sites that I run past in that city! The Boston weather can be tough on a Texan, though. Early in the week, winds from the Atlantic ocean were gusting up to 50 mph or so, but I still saw bike commuters managing to get through it! It also actually snowed overnight one night, so I was thankful I had packed a sweater — I had debated that one with myself while packing.

Next Monday, Patriot’s Day, is the running of the 2014 Boston Marathon, and there was a lot of news coverage about the race. This past Tuesday, April 15, marked the anniversary of last year’s bombing. At 2:49 EST, the city observed a minute of silence. There were several ships in the harbor, all sounding their horns simultaneously in remembrance of the victims. Although I am not a Bostonian, I love the city and felt at one with its people in that moment.

2014 April 14

Managed to get in a quick 5k on the dreadmill before going to a business dinner.

2014 April 12

Ran 7 miles, a mixture of roads and trails

Felt good overall. I was worried that all the squats yesterday would slow me down, but I did not feel any effects, probably because it was fewer than 24 hours following last night’s strength workout. I may be quite sore tomorrow, but the run should actually help with recovery.

Austin has some great trails right in the middle of the city. This one is within 2 miles of my house.  It’s a great escape from pounding the pavement, and there’s no need to drive out into the boondocks to get here.

Austin has some great trails right in the middle of the city. This one is within 2 miles of my house. It’s a great escape from pounding the pavement, and there’s no need to drive out into the boondocks to get here.

2014 April 11

Strength Training — “Friday Fun Night” @ Travis County Strength

A) 2 rounds:

  • 20 Russian swings (35#)
  • 20 lateral jump overs
  • 20 R swings
  • 20 soccer step taps

B) 3 rounds:

  • 20 G2OH with plate (15#)
  • monkey bars
  • 30 hippity hops on box

C) 10 min of work with empty barbell

  • 25 Good mornings (45# bar)
  • 50 bicep curls (35# bar)
  • 100 floor press (45# bar) — I only got 58 reps before time was up

D) 12 min as many cumulative reps as possible of back squat at 50% of 1 RM.  Each time you have to rack the bar, the penalty is a run around the building. 

I got 45 reps, then had to rack it and run, then came back and did another 25 reps, plus one more run before the 12 min elapsed.  For me, 50% 1RM is 65#.

Really fun workout!

2014 April 10

Workout 1:

Row on erg 5 x 3 min moderately hard effort, with 2 min light effort between intervals. 

  • 25 min
  • 4177 m

Workout 2: Strength Training

A) 10 min AMRAP

  • 3 back squats 45# bar
  • 3 weighted step ups on 16” box 45# bar
  • 3 OH press 45# bar
  • 10 tire strikes with sledgehammer

completed 7 rounds

B) E2MOM x 12

  • 4 keg cleans (50# keg)
  • keg carry
  • sprint

C) 3 sets of barbell complex

  • 3 power cleans
  • 5 front squats
  • 2 cleans

(80# felt heavy today)

D) 50 triceps kick-backs (25/25) @ 15# then 50 walking lunges with DBs @15# each

2014 April 7-9

4/7: OFF. Got a massage to work on my quads and calves. Quads were actually not bad, but calves were a different story. Wrecked! Feeling a bit under the weather: allergies are terrible right now.

4/8: OFF again. Not planned. I had strength training on the schedule but had to move to a later day this week due to a schedule conflict with my kids’ school activities. Allergies still hellish, which always makes me feel exhausted.

4/9: feeling way better today, as allergies are subsiding a bit. Track workout today went well: 7x 400 with 200m walk between intervals. About 4 miles total with warm up and cool down. Felt good, probably because I did not do strength training yesterday and had the extra rest.

2014 April 6

3k row