WOD: 4 Miles on the Trail

Warmup
Walk down to the trail, limited stretching

Workout
4 mile run on the "Jail Trail" from Bates street down to the Liberty bridge and back

Results
Not a fun run at all. Less than a mile into the run, i got something in my left eye. I stopped couple times to try to get it out, but no luck. For a while I ran with that eye closed. Then I realized that if looked down, it didn't bother me much...so I ran for a while with my head down so I could look down. Of course, running with my head down led to a runny nose, which was annoying. With all of that crap going on, I didn't pay close enough attention to my pace and breathing, so I ended up with a stomach cramp about a mile and half in.

But after I hit the half way point, my eye was feeling a little better so I could look straight. The cramp was still there, but changing my pace, gait and breathing helped...and a couple real deep breaths to sort of target the cramp usually work well for me too.

So, certainly not the best time I've ever had running, but I'm glad I decided to keep going.

WOD: Tabata Something Else

Workout
The following separate tabata sequences (no rest,16 min of continuous work)
-pullups (chair-assisted)
-pushups
-situps
-squats

Results
Great workout! The pullups and pushups were TOUGH. Squats weren't easy either but situps were normal.

Pullups: 4 to 12 reps.
Pushups: 5 to 8 reps. I was doing pushups from my knees starting in the 6th round.
Situps: 7 to 8 reps.
Squats : 10-13 reps

WOD: Working Off The Weekend

Warmup
swing/catch/squat/thruster/halo (light)
joint mobility, stretching

Workout
As many rounds as possible in 20 minutes
-5 burpees
-10 SDHP (24kg)
-15 mountain climbers
-20 swings (20kg)

Finished with some rack/waiter holds (20kg)

Results
6 rounds. This was one of the best workouts I've had in a while even though I sucked at it. It just underscores how out of shape I've been feeling lately. I need more like this.

I was huffing and puffing half way through the first round until 5 minutes after I was doe. Great workout, and I really need to bring back these cardio-centric ones.

WOD: 4 Miles

Workout
4 mile run with my sister in her 'hood.

Results
I think we kept a good pace...felt good.

WOD: A Run with a Lil Workout

Warmup
stretching/joint mobility

Workout
4 mile road run around Mt Lebanon - a 2 mile loop twice.

Decided to get quick workout in after the run too

5 rounds of
-10 jumping pullups
-10 pushups
-10 situps

Results
I did not time my run again, but I think I was moving at a pretty good pace. The glucosamine arrived a couple days ago. I think tomorrow will be a good test to see if it's working yet. I noticed my right knee was hurting a little before I started taking it, but not much anymore. However, my left knee has started hurting more. I think it's really too early to tell anything yet though.

I just needed to add a workout after the run. It wasn't much - only about 10 min - but better than nothing.

P.S. Having some issues with blogger. Updated to the latest editor, but didn't like it. Went back to the old one, but now I don't have as many formatting options as I used to...I'll figure it out!

WOD: Nice After-work Run

Warmup
Walking down to the trail (10 or 15 min), a little stretching


Workout
3.5 mile run on the Eliza Furnace Trail between Bates Street and the 10th Street Bridge and back - about 1.7 miles each way. 


Results
I didn't bring a timer with me, so I'm not sure how long it took.  I know it took about an hour and 15 minutes to walk down to the trail, run, and walk back.  The walk down is a lot of downhill and the walk back is a lot of uphill.  


In any case, I think I kept a decent pace.  The trail is paved, but there is narrow dirt path on either side of the trail.  My knees didn't hurt much, but I did jump over to the dirt path occassionally to get a small break from the shock of the pavement...not much difference, but a little.


I'm curious to see how my knees will feel tomorrow.  I think I gave them enough rest between runs, so they shouldn't be bad.  The glucosamine I ordered should be here on the 20th which will hopefully help in that department.

WOD: Abs and Tabata

Warmup

tgu's, deadlifts, stretching

Workout

These separate tabata sequences

-two hand swings (20kg)

-shredders (35lb)

-two-hand swings (20kg)

-shredders (35lb)

Results

Swings: averaged 8-12 reps

Shredders: 6 reps during the first set, 7 during the second

Just wanted a quick workout today and decided to target my abs a little. The swings felt pretty good, a little pain in the lower left back as usual. I think the 20kg bell is a good swing weight for me.

The shredders were fun!! (kb overhead pull + reverse crunch)

WOD: Back At It

Warmup

3 rounds of 5 pullups, 10 situps, 5 pushups and 10 squats

joint mobility, stretching

Workout

10 reps of LCCJ, 7 rounds

Results

I didn't time this one, since I'm just getting back after about 2 weeks off. I also didn't push it too hard, just trying to ease back into it. So this one wasn't too tough.

I still don't think my cleans are very clean, so I busted out the Droid and took some video. On the video, they didn't look all that bad. I feel the bells slamming into my arms while working out, but it wasn't very obvious on the video. And I've seen some other videos out there where it is obvious....maybe it's just all in my head.

Anyway, it feels great to be back!!

Slacking

I've been slacking pretty hard lately. After my last run, my knees were killing me, so I wanted to give them a couple days to feel better (back to normal now). But then it was Easter weekend and I was "too busy" to get in a workout.

Come Monday, though, my stomach was in knots. I'm not sure if it was something I ate or just a bug, but I didn't feel like eating much at all this week and working out was the last thing I felt like doing. I feel better now, but there's still something not quite right. I'm gonna give myself until Monday before I get back into the swing of things....even though I'm really starting to feel like a turd