Conditioning and Bodyweight Circuit

Chin-ups - BWX1, 2, 3, 4, 5

super set with

Dips - BWX2, 4, 6, 8, 10

and

Intervals - 5, 1/4 mile intervals, 00:12:57 total, 00:02:35/interval

Chins and Dips both felt good.

While the average time on the intervals was slower this week, by and large, this was a better day.  I was able to keep a much more consistent pace than previously.  The past couple of sessions, I'd jumped out of the gate, and finished the first run or two far under pace.  Then I'd be out of gas for the last two.  This was better.

Conditioning and Bodyweight Circuit

Chin-ups - BWX7, 5, 4

super set with

Dips - BWX10, 10, 10

and

Intervals - 4, 1/4 mile intervals, 00:09:05 total, 00:02:16/interval

Much easier to get both conditioning and a light/recovery/assistance day in if I can do them all at once.  I hate running on a treadmill, but luckily there's a little bodyweight station down at the beach near where I live.  I mapped out a 1/4 mile route around the paths that brings me back there, and I can knock this all out pretty quick.

Chin-ups felt much stronger going first like this (duh).

Dips were fine.  I capped the reps at 10.

Intervals feeling a little better as I acclimate.  Still hard to pull back on the throttle out of the gate and hit target pace.  

Conditioning

Intervals - 1/4 mileX3 @ ~2:00 per

super-set with

Chin-Ups - BWX1, 2, 3, 4
and
Dips - BWX2, 4, 6, 8

Looking to get back on the conditioning train.  These 3 intervals kicked my ass some.  Part of that was no pace control.  I ran the first interval in 1:40 when I just wanted 2:30.

There's a bodyweight training station at the local park, so I threw some work in between intervals.

Conditioning. Week 5. Tempo Run

Tempo Run - 1.25 miles @ 15:00

Nice light pace.

Conditioning. Week 5. Intervals

Intervals - 5X1/4 mile; 11:50 (2:22/interval)

My wife had friends in town, and was unavailable to run.  Pushed the pace back up into target range.  Felt good.  Not sure what she'll want to do next week.  Likely repeat the 4 interval day.

Conditioning. Week 4. Tempo Run

Tempo Run - 1 mile @ 11:38

Ended up pushing a little too hard, and matched the pace from the interval runs.  Need to pull back a little bit.

Conditioning. Week 3. Intervals

Intervals - 5 Intervals @ 14:51 total, ~2:58/interval

Just couldn't find the time for conditioning last week.  And it probably showed here.  2nd interval was really tough, before I started to drop in, but then I lost track of my pace and came in way over.  Need to do better next week.

Texas Method Team Training. Week 1. Recovery Day and Tempo Run

BW - 224

Squats - 230X5, 5

Press - 105X5, 5, 5

Pull-Downs - X10, 10, 10, 8 (to a top set)

Tempo Run - 2.65 miles @ 00:30:00

My intention for this program is to put Tempo Runs the day after Intensity and Volume days.  That didn't work out this week, so I tried doing it after my Recovery work-out.  Proved to be no trouble at all.  I didn't go in with a target pace.  Just wanted to hit a comfortable jog, 15 minutes out and 15 minutes back.  The cool thing is this pace ended up being a little bit faster than my last, sub-race pace runs leading up to the 5K.  And felt easy.

Hybrid Training. Week 9. Tempo Run

Tempo Run: 3.25 miles; 37:40

I came in almost exactly 50 seconds over target here.  Most of that happened in the first half mile where I got behind by 20 seconds.  It took me a long time to settle into a pace close to target.  Finding pace continues to be the biggest challenge for the tempo runs.

I've got one more tempo run next week, shooting for 2.5 miles as race pace (so 25 min.) and then I'll taper for the race at the end of September.

Hybrid Training. Week 8. Tempo Run

Tempo Run: 2.75 miles; 31:44

Came in 18 seconds over time.  This was a brand new pace, and it was hard to get it "into my body."  So the first 1/4 mile was way too slow, and I spend the rest of the run trying to catch back up gradually.  Also, doing all the math in my head on the fly for making up a 2:51, 1/4 mile pace sucks as the fatigue builds.