I couldn't straighten out my arms all day

So needless to say I am really sore from the thruster/dip combo from last night. This morning I went over to the gym to do 100 pull ups for time. Finished in 11:26.
All unassisted and 1:47 faster than the last time.

This afternoon left work a little early to do the 4 x 1 mile repeats. The workout goes like this; run as fast as you can for 1 mile, rest 8 minutes, repeat 4 times.
First and third miles were done into a huge headwind. Mile 1 came in at 6:39, mile 2 was 6:49, mile 3 was 7:18. Then I only waited 5 minutes as I was getting a little cold, mile 4 was 7:16. Overall, feeling pretty good about the running considering how tired my legs have been feeling.

I can barely lift my arms

So after yesterday's blazing 800yds (19:14) ;-) I had a double on tap for today. Up early and over to the stationary bike for the tabata bike. 1 minute on/30seconds off for 30 minutes. 8.92 miles covered.

Had a good day at work and Nancy and I met my friend Gerrit at the gym for a thruster/dip combo. Had to do 21 reps thrusters/dips, 15 reps thrusters/dips then 9 reps thrusters/dips. Weight used was 95lbs. on the thrusters, no assistance on the dips. Got 10 continuous reps the first set, then all the sets were broken. Every dip set was broken too. Finished in 11:18 and almost threw up. Felt better after the walk home. Now, almost three hours later I can barely lift my arms. Not looking forward to the 100 pull ups for time tomorrow. But, I will say I am glad to be splitting up the doubles. I am sure my tabata bike would have been really poor if I did it immediately after my workout tonight.

Double Split

So today was the first time I actually split the 2 WODs. First one this morning was 250 situps for time. Did them all on the incline bench. Finished in 8:39, with a huge rear irritation. Who would have ever thought I'd rather do knees to elbows!

Had my second and last day of jury duty today then had to do a 20 minute run (10minutes out, 10 minutes back). First 10 minutes got in 1.5 miles, 2nd 10 minutes ran 1.38 miles. Overall was 2.88 miles for a 6:56 pace. Only had to wait 10 seconds for lights to change, I kept the time because it was nice to have the recovery.

Squat and swim

So tonight's workout was 5 sets of 7 reps of squats.
Warmed up with 135lbs and went to 185lbs. It was really hard. I stuck with that weight for all 5 sets as I knew if I put more weight on my squats would be too shallow.

Was able to get a quick swim in. Warmed up and did 500 yards at 12:12. Still really slow I know, but at least it's going in the right direction.

40K in the park

I hope everyone had a great Easter. Nancy and I were heading out her parents' house and I decided to do my 40K in Central Park early to avoid the crowds.

Finished in 1:18:08 for 24.08 miles (slightly less than the 40K, but 4 loops around the park. It was my first time outside on the bike this year and I had a great time.

I am looking forward to more riding in park and Martin, I would love to set up a Team Trimax ride on a weekend.

Off to do squats and a swim (pool was closed yesterday).

10K and a tune up

So today was my 10K race. Nancy and I joined the NY Road Runners and are going to do 9 races this year, plus volunteer at one. This gets us automatic entry into 2011's NYC Marathon. So even with the toe, I was finishing this race. Had a forced 3rd day off yesterday. I have been walking on the outside of my foot so as not to put pressure on the toe. I really had no expectations for today. The metric of success was to finish without injuring it more. Well, goal accomplished.

It was a beautiful day in NYC, and about 7800 people were there for the race. I went back to Nancy's corral as I didn't want to get passed all day. We started together then about 2 minutes in I decided to stop for a quick bathroom break as I didn't know how long I'd be out there. Once I started going, the toe hurt until about mile 4, then was fine or numb. First 3 miles were covered in 26:09 and the last 3.2 in 24:42 for a total time of 50:51. Finished 268 out 551 in my age group. Was fairly pleased that I averaged 7:41's for the last 3.2 miles without really pushing.

Planning on my 40K bike in the park tomorrow as I just had the bike tuned up and my bike handling skills need a ton of improvement.

Happy Easter!

Forced day off number 2

So with the toe still killing, I opted for another day of rest. I will try to give it a go tomorrow. I am hoping it'll be okay for my 10K on Saturday, otherwise it will be a 10K walk.

As you can see fom this picture, my cat's paw is perfectly fine.