run then spain then run

I have been keeping up with my increased training regimen. Doing some aerobic classes and running classes.

Then I went to Madrid which meant I barely trained last week (only a running class on Monday). But if you do go to Madrid, try this place: Triciclo. Wow, great food.

This weekend I did my first long(ish) run in a while: 10 miles. I went at a slow pace. The knee was fine until later in the day where it started hurting and was slightly inflamed.

This morning I did some weights:
Becnhpress, 3x3: 135, 145, 135
Weighted pullups, 3x3, +12, +20, +12
Weighted dips, 3x3, +12, +20, +12
Wide grip pullups, 3x3.

Then I did a running class (about 4 miles) that include a core workout midway.

Starting Strength - Week 2

press (5x45 then 3x5x65)
low-bar back squat (5x45, 4x65 then 3x5x95)
power clean (5x45 then 3x5x75)

3x5 dips

Remembered to increase the squat load today, but still pretty light - might consider a bigger move up next time (to 115). Press felt heavy but no slowing yet, will go to 75 and see how that goes. PCs still a little light to really know if my technique is in the groove yet.

Starting strength - Week 1

low-bar back squat (1x5x45, 1x5x65 then 3x5x85)
bench press (1x5x45. 1x5x65 then 3x5x85)
deadlift (1x5x135 then 1x5x155)

3x5 pullups

Oops, brain was still dormant and I forgot to increase the squat weight to 95 - will go up to 95 next time, no rush to push it. DLs felt good if a tad heavy, bench was smooth.

I'm noticing difficulty getting much beyond parallel even at these low weights, which might be a hip mobility issue (perhaps related to tight hip flexors from the uptick in running the past year).

A little higher intensity work with M on a SS offday.

3 rounds:
4 lap run (elevated "track" at the Y - maybe 300m total?)
200 m row
front plank
6 side kicks (3L, 3R on heavy bag)

The track at the Y is elevated around the periphery of the basketball court and is tiny. In fact, it's so short the sides are banked - reminds me of roller derby every time I see it. Not bad for intervals though. We did the row and plank as a partnered switch - had to hold the plank until the other person finished the row.

Man, I'm uncoordinated with the kicking.

Me too!

K is not the only one returning to a regular training schedule (or at least trying to). After a month off due to a knee injury, I am back in action and I am trying to mix it up more than in the last couple of years.

Last week involved yoga, stairs training, an 80's style aerobic class, a treadmill running class, a bouldering session at BKB. This week started with a treadmill running class and yoga yesterday.

The program for today was to do some weights and running, trying to build in the challenge of running on tired legs. Here it is:

Benchpress 5x5: 115, 125, 135, 135, 115
Squats 5x5: 55, 65, 95, 95, 95
Pullups 5x5
Running: 10 min jogging at 10% incline, 20 min with no incline at about a 7:50 pace.

The first track on the ipod for today.

Starting Strength - Week 1

press (2x5x45 then 3x5x55)
low-bar back squat (2x5x45 then 3x5x85)
power cleans (2x5x45 then 3x5x65)

3x5 dips

2x30 sec front plank
2x10 medicine ball twist pass (with M)

Loads still feel light but I'm trying to stay patient. Still getting flexibility back at the bottom of the squat. Weight is low on the power cleans to feel the technique but I'm sure that will change soon enough.

Starting Strength - Week 1

deadlift (1x5x135 then 1x5x145)
low-bar back squat (2x5x45 then 3x5x80)
decline bench press (2x5x45 then 3x5x75)

3x5 pullups

Only one squat rack at the Y so I shifted things around a little. DL felt good but rusty, squats smooth at this weight (go to 85 or 95 next). Flat bench was taken so did declines instead.

low-bar back squat (5x45, 5x45 then 3x5x65)
overhead press (3x5x45)
power clean (5x3x45)

2x5 dips

Beginning a simple linear Starting Strength cycle today. It was a mental hurdle to start the weights so low, but in a few weeks I think I will likely appreciate the caution. Plan is to go 3x a week, alternating the workouts:

Workout A	Workout B
3x5 squat	3x5 squat
3x5 bench press	3x5 overhead press
1x5 deadlift	5x3 power cleans
chinups/pullups	dips

Hoping to take the next 2-3 months to see how much strength I can build back. The weight room at the Y was half full at 5:45 but managed to get on the (one) squat rack.

Is anyone else still here?

Back to business! Since I've been running more in the past year, it's been a long time away from posting (and lifting). But, as we're now a block from the Bed-Stuy YMCA, the plan is to get back on a routine (probably a 3x/week Starting Strength 3x5 or Stronglift 5x5 type to start).

bench press (5x45, 5x95, 5x115 then 4x135, 3x135, 5x115)
deadlift (5x45 then 3x5x135)

2x5 pull-ups

Just trying to get back in the groove and set a baseline. DL okay but overestimated my bench strength.

Mission Accomplished

First marathon: done! By far the most difficult thing I have ever done (physically that is). Seriously thought about quitting from mile 21 onward. Luckily Ariane, the girls, Ragan, and Marco showed up at various points and this allowed me to push through and finish.

Very happy I have reached all of my goals. My official time was 3:30:57.

I'll try and post thought on my training program and overall preparations soon.