Running

[Tom Yum]

I've added weight training 2 x per week. Haven't really hit the weights in several months.

In addition to the weights, I'm still running, cycling and swimming at different paces for different workouts.

Tonight I'm going out for some interval run work. We'll see how the leg weight training helps out.

[Tom Yum]

I hit the weights pretty freekin' hard today. The workout went as follows:

Power cleans: 135 x 15, 135 x 14, 185 x 5, 185 x 3 (heart rate BOOMING!)

Bench Press: 135 x 18, 205 x 6, 225 x 3, 205 x 5

Squats: 225 x 15, 315 x 5, 315 x 4, 225 x 12 (legs shakin' already).

Pullups: USMC Armstrong-pullup routine...about 8 sets until I couldn't do a pullup

Dips: Same thing applied to dips

Leg curls: Gotta strengthen the hamstrings to balance all the road work on quads.

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Tomorrow:

RUN TIL' PUKE!!!

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Wednesday:

Workout with my attractive lady friend....she's cool!

[Tom Yum]

I done did what I said I was gonna do.

Yesterday I ran 4 miles just under 32 minutes...it was tough.

Today I lifted with my attractive lady friend; she's a good liftin' budy.

[Tom Yum]

Today's workout:

3 mile run (I kept a 7:48 mile pace)
1/2 mile swim (completed in ~ 30 minutes)
3 mile run ( 8:50 mile pace - I know, friggin slow...hit a huge mental block at 1.5 miles into the run).

What was your workout for today?

[Tom Yum]

Workout Schedule:

Today:
Weights + medium distance run (2 miles)

Tomorrow:
Bike + run (hard intervals...400-800 meter, 2.5 mile total)

Wednesday:
Weights + long-slow run (5 mile)

Thursday:
off

Friday:
3 mile run, under 7:50 pace.
3/4 mile swim, 2:00 per 100 meter.
3 mile run, under 8:50 pace.

Saturday:
MA-related work with partner.

Sunday:
off

[Tom Yum]

Weight workout went smoothly. Some increases in power cleans and bench press.

Did a set of cleans with 185 for 2 reps.
Did a set of bench presses with 240 for 2 reps.

Today I'm scheduled to bike and run.

Gonna bike 10 miles and run 3 miles (originally planned to run intervals, but I'm going to do it long today).

[Tom Yum]

I cycled 10 miles in 26:21. (that's about 23 mph pace)

I then ran 2 miles in 15:40. (7:50/mile pace)

Didn't want to run the 3rd mile, because I've got a lot of work tonight.

[Tom Yum]

Hit the weights.

[..n..]

well i am now doing a walk/run for 3 minutes per for a grand total of 30 minutes. it's going to take some time to get my shins in shape but i'm shooting for 10 miles/week by the end of the summer. other than that it's weights 2-3 times a week and 4 X 45 min on a bike....

[Tom Yum]

well i am now doing a walk/run for 3 minutes per for a grand total of 30 minutes. it's going to take some time to get my shins in shape but i'm shooting for 10 miles/week by the end of the summer. other than that it's weights 2-3 times a week and 4 X 45 min on a bike....

Is that a 3 minute run, 3 minute walk cycle?

[..n..]

yes, sir. i'm following a program that, if things go well, will have be running for 30 minutes at a time in 10 weeks. i'm trying to take it slow atm so i can condition my legs to the added stress.

[Tom Yum]

yes, sir. i'm following a program that, if things go well, will have be running for 30 minutes at a time in 10 weeks. i'm trying to take it slow atm so i can condition my legs to the added stress.

Sounds good!

Please keep us updated on your progress.

[>:)]

I just do wind sprints, or a longer midpace run if I can't handle a HIIT run tht day. My cardio is 50/50. It sucks aswell. I read somewhere once cardio levels can decrease if maintanence is avoided even for a matter of days. Which is why I'm tryin running every day, sometimes twice a day, but half the time I really can't be arsed running!

[Tom Yum]

Did some sprint and run work with an airman today. He's a tad bit faster in intervals, but I can outrun him over the long haul.

We jogged 1 mile to a track.

Burned rubber for a few intervals (2-3 miles total), raced and did some light calisthenics.

Ran 1 mile back to our staring point.

Great workout!

PS - Airman H, if you're reading this hopefully I won't be dragging you back 1 month from now

PSS - just kidding.

[Tom Yum]

Yesterday, I did a cross-fit type workout then completed it with an 8-mile cycle session.

Today, I ran 12 miles.