• 35m

Week 4, Phase 1 Functional Movement
Turkish Getup Windmill - 3 each side
KB snatch - 15 lb, 8 l/r
Wall headstand - 15 seconds (yeah)
Inverted row - 1 x 15
Stagger stance squat - 10 l/r
Goblet squat - 2 sets of 8 with 15 lb KB
Kneeling alt press - 15 lb DB

Lactic Capacity - 3 x 1:45min on bike as hard as possible

So, another polar vortex threatens the Midwest. I am very much looking forward to my half marathon in Florida next weekend, even if my training is a little underwhelming.

  • 1h 01m
  • 4.95 miles
  • 12m 19s /Mi

Got a late start on my run. Nice winter night even with a couple of slick spots that had to be walked.

  • 50m
  • 13.00 miles
  • 15.60 Mi/hr

Easy spin on the trainer while watching The Walking Dead reruns

  • 30m

30" jumping jacks
10 pushups
20 squat jumps
10 assisted pullups
20 split squats
30 " plank
20 one-legged jumps
25 squats with 25#
30" jump rope
10 pushups
5 burpees
10 wall ball w/med ball

Busy weekend, Steve DD and her family were here and spent the night. Weather was pretty nasty yesterday, sleet and winds in the evening, but family came over and had dinner and spent some time with the new baby. The two year old has a nasty croupy cold and got up several times in the night. Katie is so patient and consistent with her, she is a good mom.

They left this morning and then my daughter was out to do laundry. We hit the Goodwill up the street and scored big on some spring clothes. Realized this evening that I should have worked a couple of hours this weekend, tomorrow is going to be a busy day. Oh well..

  • 2h 27m
  • 12.00 miles
  • 12m 15s /Mi

Cold run up the bike trail to scheels, where I refilled water bottle and then turned around and headed back. Coming back sucked out in the open parts where the winter wind was particularly nasty today. Glad I got out and ran though. Offered up my run for Meg.

  • 30m
  • 2.60 miles
  • 11m 32s /Mi
  • 10m

ITB Strength routine from

Oh joy, more snow and cold temps for the weekend!

Busy day, ran out of time for a workout. Steve and I both feel like we're coming down with colds. Boo
  • 1h 00m
  • 21.00 miles
  • 21.00 Mi/hr

Took in a spin class at the new gym. I know the instructor from waaaaayyy back when I belonged to Springfield Racquetball & Fitness, and she delivers a seriously tough workout. Took my mtb shoes thinking I had SPD cleats on them but when I could not clip in, realized I had Crank Brothers cleats. No problem, just used the strap things and actually I think that worked to my advantage since I'm not using clips on the mtb.

Gyms are funny things. You go for the workout but it's always good to have friends and workout buddies. At the Y, where I had been going since 2008, it had gotten to the point where I never saw anyone I knew. Don't know if people just left or if they were on different schedules, but it was pretty lonely there at times. Tonight at LA Fitness I saw Brenda, two women from the running club, two guys that we bike with during the summer, and the president of the local bike club.

Ugh, had computer issues yesterday and wasn't able to get on BT. All is well now.
Feeling a little under the weather today, hopefully it's not going to turn into anything. I am hoping to try out a spin class at the new gym tonight.

abake's Training Log

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