Hot to trot...

Running again!  First time I've run any distance over 400M since I banged up my foot in Florida.  Ran the Tech Park loop by the office, 2.2 miles, 21:43, average pace of 9:52.  Felt like shit and I walked some of it.  Pace should go up pretty quick once I get back on the horse.

82°, sunny, winds at 7MPH. 

Squat day

Warmup:
I ran for the first time since I busted up my foot in Florida - a very easy 400M at about 2:25.  Everything seemed to go smoothly - no foot pain (yet), and nothing fell off.  OTOH, I didn't run real fast, either...

WOD:
Back squat triples, 5x
Bench press triples, 5x
Weighted pullup triples, 5x


Back squats at 225, 265, 245, 245, 245
Bench press at 185, 195, 205, 205, 205
Weighted pullups at 25, 30, 35, 35, 35.

BW: 197

It feels good to be back in the gym!

Leg thrashing

WOD:
Running intervals - 2:00 x 4, ~1:30 rests.  Large inclines (12° to 15°), pace between 6:45 and 8:00

Buyout: 
3x8 box jumps to 36" box
Squat 225x5, 245x5, 265x4

Incline bench 135x8, 155x7, 175x5
Weighted pullups 50x4, 50x4, 50x4

http://connect.garmin.com/activity/74701832

Interestingly, the heart rate was about the same for the intervals as the squats and box jumps.

Quick Run

2.5 miles around the office, felt crappy.  

http://connect.garmin.com/activity/73515269

43°, 10MPH winds

Snatch my HSPU

Warmup:
Row 500

WOD:
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Buyout:
Weighted pullups triples @ 50, 50, 60, 70. 


BW: 200?

Morning Run

Ran at the track in Essex.  
http://connect.garmin.com/activity/68408252
2.6 in 21:04.  8:06 pace. 

Warmup:
CFWU

WOD:
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

17:21

Buyout:
Bench 135x8, 205x3, 205x3, 215x3, 215x3, 215x3

2 mile tempo

2 mile tempo run at the track at SFE

http://connect.garmin.com/activity/65080276

2 miles total, 8:04 avg. pace, 16:08 total.

BW: 201

Run, Burpee, Row

Warmup:
Row 500M
CFWUx1


WOD:

Three rounds for time of:
Run 400M
20 Burpees
15 Two-hand dumbbell bent over row, 50# each

17:55

Buyout:
Weighted pullups 25x5, 50x4, 75x2

Incline bench 135x8, 185x4, 205x2


BW:199

200Mx6, 2x recovery

Short, sweet, and to the point.  Fun run.  


http://connect.garmin.com/activity/64125864

400M intervals

Morning run - 400M intervals. 


http://connect.garmin.com/activity/63094413

Runs felt good, but I'm slower than I want to be.  I somehow hosed up the timing on lap 4; it's not shown but it felt around 1:35. 

2 mile tempo

2 mile tempo run at the track in Essex.

7:54 pace.  
166 avg. HR

http://connect.garmin.com/activity/62964113

Did a couple of barefoot laps afterward; it felt great! 

First 5K of 2011

And it was ugly.  

http://connect.garmin.com/activity/62088100



HR way up, pace down.  Have to get back into this and quick!

28°, winds at 13MPH.  

400M intervals

Closer to 350M, as it turns out...

http://connect.garmin.com/activity/58408355

Post turkey day

5 miles following the course of the Bill Luti 5 miler.

http://connect.garmin.com/activity/58408351

Nancy boy does Nancy

Warmup:
Row 500@1:43



WOD:

"Nancy"

5 rounds for time of:
400 M run
95 pound overhead squat, 15 reps

21:07.  Better than last time, but waaaaaaaaaaay off PR of 17:58.  I did 80% of it barefoot, which was harder than I thought it would be.  I still need to work on my barefoot stride, and definitely need to toughen up the balls of my feet.

Buyout:
Bench press 135x8, 155x8, 175x6, 195x4, 215x2

BW 200(!)

Half Marathon

Shelburne Half Marathon

http://connect.garmin.com/activity/55879907

Ran 2:16:16.  Ran with Matt the first half, then he sent me on my way at about mile 7.  Nice day for a run, had a nasty cramp at the tail end, but otherwise it went fine.  Felt OK for running the thing with a head cold.  Blech! 

Hill repeats

Ran some hill repeats on Old Farm Road.  I need to find a taller hill.  This one is steep but too short.

http://connect.garmin.com/activity/54630256

5 miles in the morning

Interesting new route near the office. 

http://connect.garmin.com/activity/54535294

61°, cloudy and drizzly, windy.

400M intervals

400M intervals at the track in Essex.

http://connect.garmin.com/activity/54431716

50°, partly sunny, no wind