tag:blogger.com,1999:blog-45145555766783366462024-03-07T23:04:48.724-08:00Running for my Sanitybriswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-4514555576678336646.post-88127990288510833912013-09-23T08:45:00.000-07:002013-09-23T08:45:27.301-07:00Weekly update Sept 16-22The last week of non-scheduled training has concluded. So, this will be the last week of random workouts, hopefully. Here is last week's workouts, running and Crossfit.<br />
<br />
Monday - 15 minutes working up to a heavy squat clean & jerk followed by 30 squat clean & jerks for time @ 115#<br />
<br />
Tuesday - Row 1,000 meters, 30 burpee box jumps, row 1,000 meters. I then changed shoes and took a drink of water before going out for a 2 mile run.<br />
<br />
Wednesday -Back squats 5x3 @ 165#. Tabata push-ups. Tabata sit-ups.<br />
Thursday - 3 miles<br />
Friday - rest day<br />
Saturday - 7 miles<br />
<br />
Dopey Challenge training officially kicks off this evening. 16 weeks of training should be funbriswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com1tag:blogger.com,1999:blog-4514555576678336646.post-86691584493579696242013-09-17T09:16:00.001-07:002013-09-17T09:16:49.108-07:00Training and schedule update<span style="color: #cccccc;">Good to see everyone has made it through the summer months. I hope the weather is cooling down in your area. We had a nice cool front pass this past weekend, which brought much cooler temps for Saturday's long run. It's amazing the difference between 80* with high humidity and low 60's with low humidity.</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Here's a quick recap of last week's activities and the schedule for this week.</span><br />
<span style="color: #cccccc;"><br /></span>
<div style="text-align: left;">
<span style="color: #cccccc;">Monday: "Christine" 3 rounds of 500m row, 12 deadlifts and 21 box jumps</span></div>
<span style="color: #cccccc;">Tuesday: Push Jerk 1-1-1-1-1 and 20 shoulder to overhead & 40 burpees</span><br />
<span style="color: #cccccc;">Wednesday: 4 mile run</span><br />
<span style="color: #cccccc;">Thursday: 3+ mile run (GPS was acting up to start. So mileage is a little off)</span><br />
<span style="color: #cccccc;">Friday: Rest day</span><br />
<span style="color: #cccccc;">Saturday: 6 miles</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Overall, the week was a good one. Crossfit was put aside some as I tweaked my back a little on the heavy Push Jerk 1 reps. Runs were tough during the week due to the humidity levels. But, the Saturday run felt wonderful. </span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Here's what's on tap for this week:</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Monday: Crossfit</span><br />
<span style="color: #cccccc;">Tuesday: 3 mile run</span><br />
<span style="color: #cccccc;">Wednesday: Crossfit</span><br />
<span style="color: #cccccc;">Thursday: Crossfit & 3 mile run</span><br />
<span style="color: #cccccc;">Friday: Crossfit</span><br />
<span style="color: #cccccc;">Saturday: 6 mile run</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Official schedule for Dopey Challenge training begins next week. </span><br />
<br />briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-14126103909980885362013-07-08T09:37:00.002-07:002013-07-08T09:37:56.831-07:00Weekly Recap - 7/1 to 7/7<span style="color: #999999;">This is an easy week to update. With Peachtree on Thursday, I took it relatively easy with a workout on Monday and the race on Thursday. I'm sure this next week will feel much different with workouts everyday.</span><br />
<span style="color: #999999;"><br /></span>
<u><b><span style="color: #999999;">Monday</span></b></u><br />
<span style="color: #999999;">20 minute AMRAP</span><br />
<span style="color: #999999;">- 10 Squat Cleans</span><br />
<span style="color: #999999;">- 10 Dips</span><br />
<span style="color: #999999;">- 10 Knees to Elbows</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">I completed 4 rounds in 20 minutes. The squat cleans weren't too big of an issue. However, the dips and K2E gave me some problems due to sweaty hands. I think I ended up with chalk mud by the end of the workout. I'm going to have to research ways to improve grip as the sweat is only going to get worse this summer.</span><br />
<span style="color: #999999;"><br /></span>
<b><u><span style="color: #999999;">Thursday</span></u></b><br />
<span style="color: #999999;">Peachtree Road Race </span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">See the previous update for a short update on the race. It was fun and made me realize I miss my running days more than I thought.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">This week's schedule:</span><br />
<span style="color: #999999;">Monday - Crossfit</span><br />
<span style="color: #999999;">Tuesday - Crossfit (am) and Speed Work or 3 miles (pm)</span><br />
<span style="color: #999999;">Wednesday - Crossfit</span><br />
<span style="color: #999999;">Thursday - 3 miles (am) and Barbell Club (pm)</span><br />
<span style="color: #999999;">Friday - Crossfit</span><br />
<span style="color: #999999;">Saturday - 5 miles</span><br />
<span style="color: #999999;">Sunday - rest</span>briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-42142926477746154302013-07-05T14:02:00.004-07:002013-07-05T14:02:50.720-07:00Peachtree Road Race recap<span style="color: #999999;">Yesterday was the annual Peachtree Road Race in Atlanta. This was my 3rd time running the event. My training for the actual race had been very limited as I've been focusing on weight training more the last few months. Even with the lack of run training, I still had a plan for the race: Run the race in segments</span><br />
<ul>
<li><span style="color: #999999;">Mile 1 - start the race slow until crowd thins out some</span></li>
<li><span style="color: #999999;">Mile 2 & 3 - pick up pace to near what I'd hope to run</span></li>
<li><span style="color: #999999;">Mile 4 (Cardiac Hill) - just survive </span></li>
<li><span style="color: #999999;">Mile 5 - get back into a groove and transition to a walk/run</span></li>
<li><span style="color: #999999;">Mile 6 - pick up pace</span></li>
<li><span style="color: #999999;">Last .2 miles - kick it up and finish strong</span></li>
</ul>
<br />
<div>
<span style="color: #999999;">Here's the actual data from Garmin:</span></div>
<div>
<ul>
<li><span style="color: #999999;">Mile 1 @ 11:13</span></li>
<li><span style="color: #999999;">Mile 2 @ 10:34</span></li>
<li><span style="color: #999999;">Mile 3 @ 10:45</span></li>
<li><span style="color: #999999;">Mile 4 @ 12:32</span></li>
<li><span style="color: #999999;">Mile 5 @ 12:04</span></li>
<li><span style="color: #999999;">Mile 6 @ 11:27</span></li>
<li><span style="color: #999999;">Last .34 @ 10:36</span></li>
</ul>
<div>
<span style="color: #999999;">The weather was much different than last year. There had been heavy rains most of the day on Wednesday and forecast for Thursday was more of the same. However, upon arriving to the start area, the rain had stopped and didn't begin again until after all of our group had finished. Temps were in the upper 60's/low 70's with very high humidity. Considering the weather the past 2 years, this was much better running weather for July 4th.</span></div>
<div>
<span style="color: #999999;"><br /></span></div>
<div>
<span style="color: #999999;">Overall time was 1:12:13, which was a Peachtree PR for me (5:07 over last year's 1:17:20). I have to admit I wasn't sure I'd be able to work a plan like this. I've always gone into races with no set plan. But, this actually felt good. I guess I'll start planning out these things more in the future.</span><span style="color: red;"> </span></div>
</div>
briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-61136842216722572642013-07-01T06:55:00.002-07:002013-07-01T06:55:57.096-07:00Weekly Recap<u style="color: #cccccc;"><b>Monday</b></u><br />
<span style="color: #cccccc;">- Rest day (unscheduled) after weekend at beach and driving</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;"><u><b>Tuesday</b></u></span><br />
<span style="color: #cccccc;">- 15 minutes work up to 1 rep heavy deadlift. I was able to pull 235 with some left in the tank. New PR</span><br />
<span style="color: #cccccc;">- 5 rounds for time: 12 deadlifts and 12 knees to elbow. Result: 15:37</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">I struggled with the K2E and my grip. </span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;"><u><b>Wednesday</b></u></span><br />
<span style="color: #cccccc;">- 10-9-8-7-6-5-4-3-2-1 Overhead Squat @ 75#, Kettlebell swings @ 53#, Burpees. Result: 23:05</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Overhead squats have been a long time problem for me. I struggled on some of the early rounds. Once I realized I wasn't engaging my core enough, I was able to do them with much better form (DUH!)</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;"><u><b>Thursday</b></u></span><br />
<span style="color: #cccccc;">- Rest and Barbell Club</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Back squats - 2x5, 2x3, 3x1, working progressively heavier each set. Maxed out at 185. </span><span style="color: #cccccc;">Half deadlift (to the knee) and squat clean work for 10 reps @ 115#. We ended with 1 set of 20 back squats @ 125#.</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">One of the things I started this year to improve my olympic lifts was Barbell Club. It meets every Thursday for an hour or so. Workout each week varies. Although, we have been doing a lot of snatch and overhead squat work as of late.</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;"><u><b>Friday</b></u></span><br />
<span style="color: #cccccc;">- 3 rounds for time: 10 weighted pull-ups and 30 back extensions. Coach decided to drop the time component due to back extensions needing more attention to form than speed. </span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;"><b>Plan for July</b></span><br />
<span style="color: #cccccc;">Week 1 will be relatively light due to Peachtree Road Race on the 4th. CF on Monday with a short run either Monday evening or Tuesday morning. Rest on Wednesday and PRR on Thursday (July 4). I may get a CF workout in on Saturday depending on plans.</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;"><b>Rest of the month:</b></span><br />
<span style="color: #cccccc;">Monday - CrossFit</span><br />
<span style="color: #cccccc;">Tuesday - CrossFit (am); Speed work (PM)</span><br />
<span style="color: #cccccc;">Wednesday - CrossFit</span><br />
<span style="color: #cccccc;">Thursday - 3 miles before Barbell Club</span><br />
<span style="color: #cccccc;">Friday - CrossFit</span><br />
<span style="color: #cccccc;">Saturday - 5 miles</span>briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-58764097626056792232013-06-25T09:11:00.000-07:002013-06-25T09:11:56.751-07:00Long time, no update!<span style="color: #999999;">WOW! Has it really been since September last year that I updated? I guess you could say I don't focus much on blogging :)!</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Still running. My 3rd Peachtree Road Race is next week. I'm signed up for Wine & Dine Half in November and Dopey Challenge in January.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Still going to CrossFit. I have focused more on this than my running, which is good and bad. Bad because my running endurance needs to increase for the Half marathons on the schedule. Good because my overall fitness is above where I was only running.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Both of these will become a challenge to my schedule come December (more on this later).</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">I'm going to actually use this as a training log for awhile to keep me motivated and accountable to my schedule. We'll see how this works.</span>briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-31134425056414416862012-09-17T07:12:00.001-07:002012-09-17T07:12:47.719-07:00Wow, neglect the blog much?<span style="color: #999999;">So, I haven't updated this wonderful thing since May. A lot of things have happened over the last 4 months since the last update. Summer training runs in the glorious heat and humidity of Alabama. A 4th of July 10k known as Peachtree Road Race. A beginning of a new workout regimen, CrossFit. A trip to California to run the Disneyland Half Marathon. </span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Summer training runs. Let's just say, I wasn't the most consistent runner with getting the runs in. I did an okay job getting out and running. I just didn't run all the miles I should've been running. I chalk this up to multiple things, including being in a rut running in the neighborhood. I've since changed my runs to various areas and feel much better getting out to run. With the weather beginning to change, it's also much more bearable outdoors. I've also got to be a lot more consistent and stay on task over the next few months, as I have the Goofy Challenge coming up in mid-January. Lucky for me, I have a great friend that owns a CrossFit affiliate that has helped put together a training plan for me that incorporates my CrossFit workouts and running.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">CrossFit. One word description: humbling. I've never been into lifting weights (it's been 20 years since I've done any consistent strength training). But, I can definitely feel a difference in my overall fitness level. My piece of advice to anyone thinking about doing CrossFit: Do it and focus on yourself, not the others in the workout with you. Everyone was a beginner at some point in time. </span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">I'll put a Disneyland and Disneyland Half recap in a different post. There's a lot to say about both.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Now, time to work to be able to pay for upcoming WDW trips. Until next time, M-I-C, see ya real soon. K-E-Y, why, because we like you. M-O-U-S-E!</span>briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-2454382623325219592012-05-14T08:07:00.005-07:002012-05-14T08:07:57.306-07:00Long time, no posting!Let's just say the last four months have been eventful!<br />
<br />
Pensacola Double Bridge 15k was an adventure. Temps were okay. However, the wind was brutal. The foot pain from earlier in January returned....with a vengeance. So, I wasn't too pleased with my performance. I decided it was best to visit the doctor to get the foot checked. X-rays and tests were inconclusive. But, he felt it was a stress fracture and gave me the option of an MRI or not. I chose "not" and took about 7 weeks off from running. Thankfully, this appears to have done the trick. I've been able to run for the last several weeks with NO PAIN!!!<br />
<br />
In the break, I missed out on running the Publix Half Marathon and the Pensacola Beach Marathon. I'll just put the Pensacola Half on the schedule for next year (I must have that medal!)<br />
<br />
On the plus side, I was able to register for a few upcoming runDisney events. I'll be heading out to Anaheim to run the Disneyland Half in early September. When I return, I will have just under 4 weeks until the Tower of Terror 10 miler @ WDW. In addition to those two races, I also convinced myself I was ready to tackle the Goofy's Race and a Half Challenge during Marathon Weekend. My training schedule has a half marathon on the calender, which conveniently falls during Wine & Dine Half weekend. So, I'll most likely take a quick weekend trip for that one. Besides, it will qualify me for the Coast to Coast medal.<br />
<br />
The ToT trip will be a fun one, as there will be family and a group of Moose friends there that week. I'll be able to see some friends again and meet some others for the first time.<br />
<br />
<br />briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-68189151440292413822012-01-21T09:48:00.000-08:002012-01-21T09:48:21.468-08:00Bad weather. Postponed racesSo, bad weather is passing through the area. The race director for the Half and 10k postponed today's event until tomorrow. I definitely understand and appreciate their concern for our safety.<br />
<br />
<br />
The last couple weeks have been fairly light on the mileage. I've had to fight some foot pain across the top of my foot from the big toe to the ankle. I've mostly stayed off of it this week. The pain is gone and I hope to be able to have a good race tomorrow. Monday is back to training for the 15k in Pensacola.briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com0tag:blogger.com,1999:blog-4514555576678336646.post-59113412757652795752012-01-07T09:20:00.000-08:002012-01-07T09:20:29.182-08:00It's been a rather uneventful week on the running scene for me. I was able to get in a couple runs during the week despite the COLD weather we had early in the week. Now, it looks like I may get to deal with potential wet runs over the next few days.<br />
<br />
I officially registered for several races, Auburn Classic 10k, Pensacola Double Bridge Run 15k, Joe Cain Classic 5k and Publix Georgia Half Marathon. There are a couple more big races which I want to register. These will have to wait for a few weeks as we have Mardi Gras in 6 weeks. The Joe Cain Classic will be the day after a ball we are attending. It should be an interesting 5k as I haven't run a race with a hangover before.<br />
<br />
Happy running! And to those running tomorrow's full or relay, Good Luck!briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com1tag:blogger.com,1999:blog-4514555576678336646.post-30027015545124608842012-01-02T07:44:00.000-08:002012-01-02T07:44:56.579-08:00New year. New goals.I've been running since late 2009/early 2010, albeit rather sporadically. In this time, I've been able to run 4 Half Marathons ('10 & '11 Wine & Dine, '11 WDW Half, and '11 Callaway Gardens). Training was very inconsistent for most of these for various reasons, flu, work, life.<br />
<br />
Because of the inconsistency, I have decided to try and create another form of accountability via this blog. I'll post updates during the week from my runs and random recaps from various life happenings. I'll probably even throw in some old race recaps and pictures along the way.<br />
<br />
In addition to local races, I am looking at the following for bigger races:<br />
<br />
Publix Georgia Half Marathon (March 18)<br />
Gulf Coast Half Marathon @ Pensacola Beach (April 15)<br />
Disneyland Half Marathon (September 2)<br />
WDW Tower of Terror 10 Miler (September 29)<br />
WDW Wine & Dine Half (November 10)<br />
2013 Goofy's Race and a Half Challenge (January 12-13, 2003)briswannhttp://www.blogger.com/profile/04072402204131833629noreply@blogger.com1