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inspire me (1)

Thursday - November 23

Run

41m 36s
3.10 miles
13m 25s /Mi

Jogged/walked a 5k turkey trot with my son, his first 5k! We did 2min jog/1min walk for the first half then 2.5-4 min jog/1 min walk to the finish. My wife and daughter did it also in 53:10, great way to start the ultimate family day!

Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8

inspire me (3)

Wednesday - November 22

Run

45m 12s
5.60 miles
08m 04s /Mi

(am 2.8M @ 23:58 (8:36), pm 2.8M @ 21:14 (7:38). Dropped the car off at the dealership for some maintenance work and ran back to the office. Had to wait until 10:30am for it to warm up some, phew, 55F and a stiff WNW headwind at 15 mph, tough run! Will run back this late afternoon to pick it up. This time it will be with the wind!
http://www.gmap-pedometer.com/?r=554536

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Advanced Obliques
2
20
20
0
0
ABS - Crunches
2
40
40
0
0
ABS - Incline sit-ups
2
10
14
0
0
BACK - Bent-over DB row
2
10
12
40
45
BACK - Deadlifts
2
8
10
132
154
BACK - Pullups - Wide Grip, Pronated
2
8
9
171
171
BICEPS - DB Curls
2
8
12
30
40
CHEST - Flat Bench Press
2
8
12
132
165
CORE - Elbow Bridge (FB)
2
10
10
45
45
CORE - Side Planks
2
10
12
0
0
SHOULDERS - Shrugs DB
2
12
15
45
45
SHOULDERS - Side DB raise
2
10
15
15
20
TRICEPS - Rope pulldown
2
8
12
38
49

Sets:
IT-Incline situps *1
WGPU-DL-Crunches-Obliques *2
FBP-SDR-BO Rows-Side Planks *2
Tri-Bi-Shrugs-Elbow Bridge *2
IT-Incline situps *1

Sport #1

Inversion Table
06m

2x3min sessions with Inverted (incline) situps on the end.

Stretching session before pm run.

Sport #2

Stretching
10m

2x3min sessions with Inverted (incline) situps on the end.

Stretching session before pm run.

Was just planning a split run today but walked past the weight room here at work and it was calling my name...ended up with a full body workout and I feel great!

Happy Thanksgiving!

Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 9.5

inspire me (5)

Tuesday - November 21

Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5

inspire me (1)

Monday - November 20

Run

48m 28s
5.65 miles
08m 35s /Mi

Wasn't sure what to expect with my lower back issue but whenever I stand it is ok. Did some light strectching before starting and then ran easy at the start. It was 'only' 60F with a 10mph NW wind! Thankfully I started out running with the wind for 2.1 miles and after 2 miles the HR hit Z2 & I could feel my hands starting to warm up too! Running into the breeze after 3.2 miles was perfect. Felt the left hammy getting tight after about 4 miles and had to be careful with that leg. Think I figured out what my lower back issue is being caused by. Stretching beforehand I didn't feel it, so this is massage material!

Funny thing, I noticed that I wrote "short run" earlier today, can't believe that 5+ miles is now a "SHORT" run!!! Last year (Dec 20th)this run took me an ~hour and required effort to keep the HR down in Z2.

Sport

Stretching
25m

PM full body stretching

Lower back is sore/stiff again today when sitting and bending over, not sure if it is due to sleeping weird or something else possible related to the HIM. Was ok on Sat but started to stiffen up last night again when I was sitting, feels ok standing up. Need to do the inversion table and some serious stretching today.

Planned on doing a short run later today...

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8.5

inspire me (0)

Sunday - November 19

Swim

24m 12s
1000.00 yards
02m 25s /100 yards

Y pool during son's swim practice:
3x100 WU
200
500 Pull Buoy
2*25 kick

Ugh, night drinking with neighbors! Took my son to swim practice and did some swimming of my own.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

inspire me (0)

Saturday - November 18

inspire me (1)

Friday - November 17

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
2
40
50
0
0
ABS - Incline sit-ups
2
12
12
0
0
CORE - Elbow Bridge (FB)
2
45
45
0
0
CORE - Side Planks
2
15
15
0
0

Sets:
Inversion Table & ISU

Crunches-EB-SP

Sport

Inversion Table
06m

3 min session, then inverted situps, then other core exersices, repeat.

Worked the core today during lunch. Hung on the inversion table and it helped my lower back/right hip tremendously.

Lower back / right hip is very sore today, must have slept weird last night. Fatigue level feels normal today, wokeup naturally with only 7.5 hrs sleep. Ready to rock! Hmmm found a 5k/10k Turkey trot on T-day only 4 miles from my house and only cost $5 or $20 is you want the T-shirt...