Run
  • 3h 49m 32s
  • 26.55 miles
  • 08m 39s /Mi

Shamrock Marathon Official time was 3:49:30 10 minute PR BQ

BQ.  Weekend photos (so far).  Race report some day.

Run
  • 34m 33s
  • 3.50 miles
  • 09m 52s /Mi

Easy downtown loop

Sport
  • Stretching
  • 15m

pigeon, prone quad stretch, thread the needle, knee pushups with protraction of shoulder blades (30), seated spinal twist (2x), butterfly pose groin stretch. Foam rolling.

Run
  • 36m 22s
  • 4.26 miles
  • 08m 32s /Mi

Rain run with strides

Strength
  • 30m

TRX and PT

Seated scapular pull backs (warm up)

- Physio Ball
** Ys (2x15)
** 90/90s (2x15)

- Superband stretches

- TRX
** Squat to press (3 x 10)
** Chest press (3 x 10)
** Knee tucks (3 x 5)
** Squat to single arm row (3 x 10)
** Fly (3 x 10)
** Row (3 x 10)
** Tri kick (3 x 10)
- Lat pull down with resistance band (2 x 12)

Sport
  • Stretching
  • 10m

pigeon, prone quad stretch, thread the needle, knee pushups with protraction of shoulder blades (30), seated spinal twist (2x), butterfly pose groin stretch. Foam rolling.


Lovely Links - March 20

WAVY TV Shamrock photo

Passing the Baton - posting from WAVY TV, scroll down for race day forecast

Run
  • 56m
  • 6.66 miles
  • 08m 24s /Mi

House Creek-Ridge Road lunch run

Assignment included 2 miles at race pace

Strength
  • 30m

TRX and PT

Seated scapular pull backs (warm up)

- Physio Ball
** Ys (2x15)
** 90/90s (2x15)

- Superband stretches

- TRX
** Squat to press (3 x 10)
** Chest press (3 x 10)
** Knee tucks (3 x 5)
** Squat to single arm row (3 x 10)
** Fly (3 x 10)
** Row (3 x 10)
** Tri kick (3 x 10)
- Lat pull down with resistance band (2 x 12)

Run
  • 47m 29s
  • 5.50 miles
  • 08m 38s /Mi

Downtown-Peakway

Sport
  • Stretching
  • 10m

Pre run stretch: pigeon, prone quad stretch, thread the needle, knee pushups with protraction of shoulder blades (30), seated spinal twist (2x), butterfly pose groin stretch.


√ Dr. appt today, follow up with ortho doc.  Dr. Jones gave me an A+.  He said that it was clear that I was doing my homework and that range of motion (ROM) should continue to improve.  "No one plateaus at six months," he said.  He also said that whatever ROM I have at the one year mark is what I'll have to live with.

√ Massage after work.

Strength
  • 30m

TRX and PT

Seated scapular pull backs (warm up)

- Physio Ball
** Ys (2x15)
** 90/90s (2x15)

- Superband stretches

- TRX
** Squat to press (3 x 10)
** Chest press (3 x 10)
** Knee tucks (3 x 5)
** Squat to single arm row (3 x 10)
** Fly (3 x 10)
** Row (3 x 10)
** Tri kick (3 x 10)
- Lat pull down with resistance band (2 x 12)

Sport
  • Yoga
  • 1h 15m

Yin yoga at studioVibe


Decorating ye ole training blog for St. Patrick's Day tomorrow.

jmkizer's Training Log


 March 2015 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 
Time
Distance
  • Ironman 70.3 Chattanooga (Triathlon)
    5/17/2020 Chattanooga, Tennessee
  • Assault on the Carolinas (Cycle)
    4/10/2021 Brevard, North Carolina
  • March's totals
  • February's totals
  • 2020 totals
  • 2019 totals