Or is it Remember last December? So, trying to figure out what to do this December, I decided to revisit last December's plan. It'll be fun to see how things have changed.
Today's WOD was 5 sets of 21 reps of 40lb. dumbbell chest presses(last year I used a 135 pound barbell) followed by 50 squats.
Last year this workout took over 29 minutes. Tonight it was 13:51.
Swimming will be done on the weekends for easier scheduling.
Not sure how the 40lb dumbells compare to 135lb barbell.
Wednesday, December 1, 2010
Tuesday, November 16, 2010
Back at it
After a week to recover from the marathon, yesterday was a normal WOD.
Deadlifts, 7 sets one repetition max weight. Warmed up and went 225, 275, 295, 315, 325, 295, 275. At 225, didn't think I'd get past 275, but felt good.
Tonight was 100ft walking lunges, 10 burpees, 25 sit ups 3x for time. Did the lunges standing in place and finished in 7:32.
Feels good to be pushing it again.
Deadlifts, 7 sets one repetition max weight. Warmed up and went 225, 275, 295, 315, 325, 295, 275. At 225, didn't think I'd get past 275, but felt good.
Tonight was 100ft walking lunges, 10 burpees, 25 sit ups 3x for time. Did the lunges standing in place and finished in 7:32.
Feels good to be pushing it again.
Tuesday, November 9, 2010
An Amazing Day!
Sunday was the NYC Marathon. It would be my first marathon. When Nancy was volunteering, she said a guy told her that if I never do another marathon, at least I had done the best. I absolutely think he is right.
Results first: 3:45:29 for an average pace of 8:37 per mile. As of now, they are still updating the results, I placed 9117 out of 44,829 finishers, 1730th in my age group out of 5722 (right at top 30%). 5K time 26:20, 10K time 53:45, half marathon time 1:54:50. I won't bore you with each and every mile split, but will give you some nuggets. Average HR for the race was 162. Slowest mile was the 5th mile at 9:24. Three miles over 9 minute pace and 2 miles below 8 minute pace. Fastest mile was the last 25th to 26th @ 7:42. Slowest avg. HR for a mile was 157 for the first 2 miles and the highest was 175 for the last. At the end my HR was @ 181bpm.
The plan was to go out for the first 13 miles with an average HR between 155-160. Hit the numbers perfectly, although I did feel I could run for 40 miles at that pace. I was actually chatting with a guy for 3-4 miles. Then, I noticed the 4:00 pace team and thought "Uh-Oh, I better pick it up" From mile 13-20, the plan was to push it some more if I could. HR was in the mid 160's. From mile 20 to the end, I just went as hard as I could. Glad I had enough in the tank. I did not walk except to drink during the aid stations.
First impression, is that this race is what makes NYC so great. I heard there were 2.5 million people watching and it sure felt that way. Nancy made a great sign for the front of my shirt that had my name on it. I must have heard "Go Dan" at least 500 times. I thoroughly enjoyed each and every moment of the race. It was hard no doubt, but the experience is one I'll never forget. I am so thankful for my friend Natalie who was able to get me in to the race. It was great to see Nancy, her brother Jon, my friends Evie and George out on the course. It was also great to see my friends from church afterwards for the celebration (rehydrating with beer!)
As far as the training goes, I never had a doubt that I would be prepared. Since Timberman in late August, I had not run further than a 10K and only did that once. Another long run was 2 5K's separated by a 10 minute rest. As of this writing, I have a little tightnes in my lower calves, but other than that, I am good. I am looking forward to a little mental down time, but will use it to plan the schedule for next year.
Results first: 3:45:29 for an average pace of 8:37 per mile. As of now, they are still updating the results, I placed 9117 out of 44,829 finishers, 1730th in my age group out of 5722 (right at top 30%). 5K time 26:20, 10K time 53:45, half marathon time 1:54:50. I won't bore you with each and every mile split, but will give you some nuggets. Average HR for the race was 162. Slowest mile was the 5th mile at 9:24. Three miles over 9 minute pace and 2 miles below 8 minute pace. Fastest mile was the last 25th to 26th @ 7:42. Slowest avg. HR for a mile was 157 for the first 2 miles and the highest was 175 for the last. At the end my HR was @ 181bpm.
The plan was to go out for the first 13 miles with an average HR between 155-160. Hit the numbers perfectly, although I did feel I could run for 40 miles at that pace. I was actually chatting with a guy for 3-4 miles. Then, I noticed the 4:00 pace team and thought "Uh-Oh, I better pick it up" From mile 13-20, the plan was to push it some more if I could. HR was in the mid 160's. From mile 20 to the end, I just went as hard as I could. Glad I had enough in the tank. I did not walk except to drink during the aid stations.
First impression, is that this race is what makes NYC so great. I heard there were 2.5 million people watching and it sure felt that way. Nancy made a great sign for the front of my shirt that had my name on it. I must have heard "Go Dan" at least 500 times. I thoroughly enjoyed each and every moment of the race. It was hard no doubt, but the experience is one I'll never forget. I am so thankful for my friend Natalie who was able to get me in to the race. It was great to see Nancy, her brother Jon, my friends Evie and George out on the course. It was also great to see my friends from church afterwards for the celebration (rehydrating with beer!)
As far as the training goes, I never had a doubt that I would be prepared. Since Timberman in late August, I had not run further than a 10K and only did that once. Another long run was 2 5K's separated by a 10 minute rest. As of this writing, I have a little tightnes in my lower calves, but other than that, I am good. I am looking forward to a little mental down time, but will use it to plan the schedule for next year.
Thursday, November 4, 2010
Okay, the nerves are here
Today the nerves hit me. I so want to do well, my expectations are all over the place. Why I have any expectations I don't know. Everything after mile 14 will be new ground for me. Spoke to Max, have the plan, ready to implement it and to see what happens.
Did the WOD which called for 8x200 with rest in between. Tomorrow is an off day, I'll go get my bib. Saturday an easy 20 minute run. Weather for Sunday looks cool and sunny, which hopefully will make for fast times (especially for my friends running and me).
Did the WOD which called for 8x200 with rest in between. Tomorrow is an off day, I'll go get my bib. Saturday an easy 20 minute run. Weather for Sunday looks cool and sunny, which hopefully will make for fast times (especially for my friends running and me).
Tuesday, November 2, 2010
Getting Ready to Run
So I am back from the land of the lost. New business has been taking up a ton of time, but I am really enjoying it.
Workouts have been getting done (missed 2 in the past month). Even though the training has been going well, I am still not mentally focused on the marathon yet. A friend asked me today if I was ready for Sunday and I answered, "What's Sunday?". That is how much mental energy the new business is taking. I imagine the nerves and excitement will come soon enough.
Nancy and I went to a great costume party at our friend's Laura, Elaine and Kat's apartment on Saturday night. It was only fitting that Nancy was dressed as Supergirl. I bought a Hercules costume (stop laughing). When I realized there was absolutely no resemblance to Hercules, Nancy suggested I go as Phidippedes (spelling is wrong). He is the guy who ran from Marathon to Athens to get help for the army, this was known as the first marathon. The only bad thing I didn't realize is that he died at the end. I hope this isn't foreshadowing ;-).
I do know that I will give it everything I have and be happy with my result. Having never run more than 14 miles, this should be interesting. Glad I am running with my friend Gerrit, even though I'll be running behind him.
Workouts have been getting done (missed 2 in the past month). Even though the training has been going well, I am still not mentally focused on the marathon yet. A friend asked me today if I was ready for Sunday and I answered, "What's Sunday?". That is how much mental energy the new business is taking. I imagine the nerves and excitement will come soon enough.
Nancy and I went to a great costume party at our friend's Laura, Elaine and Kat's apartment on Saturday night. It was only fitting that Nancy was dressed as Supergirl. I bought a Hercules costume (stop laughing). When I realized there was absolutely no resemblance to Hercules, Nancy suggested I go as Phidippedes (spelling is wrong). He is the guy who ran from Marathon to Athens to get help for the army, this was known as the first marathon. The only bad thing I didn't realize is that he died at the end. I hope this isn't foreshadowing ;-).
I do know that I will give it everything I have and be happy with my result. Having never run more than 14 miles, this should be interesting. Glad I am running with my friend Gerrit, even though I'll be running behind him.
Monday, October 11, 2010
In the swing
Sorry for being out of pocket lately. Work has been a 24/7 type thing, but all worth it. I have still been getting the workouts in, switching up some things, but still working hard. I finally feel like my cold is gone. I am really getting excited for the NYC Marathon. Looking forward to running with 40,000 of my closest friends.
We were in Hartford this past weekend for the marathon. It was great to see Martin, Erica and her husband Dan for dinner Friday night.
This would be Nancy and her brother Jon's first ever marathon. We had our good friends Laura and Elaine there to help cheer them on too.
Results are Nancy 4:20:57 and Jon 4:59:25. I can't tell everyone how proud I am of them. I am really impressed with how they handled the unknown so well. I am already looking forward to cheering them on their next marathon.
We were in Hartford this past weekend for the marathon. It was great to see Martin, Erica and her husband Dan for dinner Friday night.
This would be Nancy and her brother Jon's first ever marathon. We had our good friends Laura and Elaine there to help cheer them on too.
Results are Nancy 4:20:57 and Jon 4:59:25. I can't tell everyone how proud I am of them. I am really impressed with how they handled the unknown so well. I am already looking forward to cheering them on their next marathon.
Friday, October 1, 2010
Not so Mighty
So even though I left my job of almost 12 years today (willingly), I was planning on racing this weekend. This past Tuesday thought I got a killer case of allergies, but considering the night sweats and hacking cough I realize it's way more than that.
Considering everything that is going on (new company started), I have decided not to push my luck and race this weekend. Whereas, I am disappointed, I am also excited for the new chapter in my life. The race did keep my training on target and now I guess I'll just focus on the NYC marathon.
Stay tuned...
Considering everything that is going on (new company started), I have decided not to push my luck and race this weekend. Whereas, I am disappointed, I am also excited for the new chapter in my life. The race did keep my training on target and now I guess I'll just focus on the NYC marathon.
Stay tuned...
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