Getting a late start on this week’s countdown. The week was action packed with me getting back on the horse. I ramped up the activities a bit during the week in preparation for my first ever Hurricane Heat in Barre, MA (HH-088). Running has become far easier than it has been over the last few months, it seems my body is starting to heal a bit from the injuries that sidelined my running leading up to the NJ UB.
Memmorial Day, for those that have served and passed, you will be missed and remembered.
Today I spent a good amount of time at the gym. My typical Sunday workout didn’t happen so I chose today to tackle back and biceps. The workout isn’t anything out of the ordinary for me, but this may be the first time I have lifted then run in the same day in a while.
|Pullups||10 Reps||10 Reps||10 Reps||10 Reps|
|Plate Hold||20lbs for 60s|
|Bent Over Rows (dumbells)||10 Reps||8 Reps||8 Reps||8 Reps|
|40 lbs.||45 lbs.||50 lbs.||55 lbs.|
|Dead Hang||45 Seconds|
|Close Grop Lat Pulldown||10 Reps||10 Reps||8 Reps||6 Reps|
|88 lbs.||113 lbs.||125 lbs.||138 lbs.|
|Back Extensions||10 Reps||10 Reps||10 Reps||10 Reps|
|Russian Twist||60 (30 each side)|
|Behind Neck Lat Pulldown||10 Reps||7 Reps||4 Reps||3 Reps|
|113 lbs.||125 lbs.||138 lbs.||150 lbs.|
|Dumbbell Curl||8 Reps||6 Reps||5 Reps||4 Reps|
|35 lbs.||40 lbs.||45 lbs.||50 lbs.|
|Preacher Curl||10 Reps||8 Reps||6 Reps||6 Reps|
|50 lbs.||63 lbs.||75 lbs.||88 lbs.|
|Pronated Curl||10 Reps||10 Reps||10 Reps||10 Reps|
|45 lbs.||45 lbs.||45 lbs.||45 lbs.|
|Hammer Curl (dumbbelsl)||10 Reps||8 Reps||8 Reps||7 Reps|
|20 lbs.||25 lbs.||30 lbs.||35 lbs.|
The run wasn’t my best performance, far from it in fact. However, this day marks a great achievement, it is the first day I pushed elevation since Mountain Creek. Today’s run is in preparation for my Janes Chapel Road run I have planned for Wednesday. I am very curious to see where my pace will be having not run it in a few months.
The heat played a decent role in affecting my pace. There were a few times I had to stop and cool down while climbing.
Tuesdays are pretty standard for me. I always work shoulders on Tuesday and I always have Taekwondo. The intensity will vary at times, but this class I decided to shake things up a bit. We performed a lot of the traditional TKD movements but incorporated a lot of the training recommendations from the Spartan Obstacle Specialist class. Many of the movements and exercises are sport agnostic and can benefit nearly anyone in any sport… curling might be the only exception. I skipped calf raises again this week.
|Military Press (dumbbells)||10 Reps||8 Reps||8 Reps||8 Reps|
|35 lbs.||45 lbs.||50 lbs.||55 lbs.|
|Front Raise (dumbell)||10 Reps||8 Reps||6 Reps||4 Reps|
|15 lbs.||20 lbs.||25 lbs.||30 lbs.|
|Leg Extensions||10 Reps||10 Reps||10 Reps||10 Reps|
|150 lbs.||150 lbs.||150 lbs.||150 lbs.|
|Sissy Squats||10 Reps||10 Reps||10 Reps||10 Reps|
|Lateral Raises (dumbell)||10 Reps||8 Reps||6 Reps||4 Reps|
|15 lbs.||20 lbs.||25 lbs.||30 lbs.|
|Cuban Press (dumbell)||10 Reps||10 Reps||10 Reps||10 Reps|
|15 lbs.||15 lbs.||15 lbs.||15 lbs.|
|Shrugs (dumbell)||10 Reps||10 Reps||10 Reps||10 Reps|
|55 lbs.||55 lbs.||55 lbs.||55 lbs.|
|Upright Row||10 Reps||8 Reps||6 Reps||4 Reps|
|120 lbs.||130 lbs.||140 lbs.||150 lbs.|
With Monday’s run in the bag, it is time to gauge exactly where I am at with regards to my ability to climb. Janes Chapel Rd is my benchmark. Today’s started off with a friend for the first leg of the run, then I broke into the climb at my pace. I am not sure if the start of the run really played much of a role in the overall pace, but when compared to where I was a couple of months before the NJ Ultra Beast, I can see that I have some work to do. I couldn’t imagine where I would be had I not hit the elliptical when I injured my knee.
With some decent running this week, I wanted to get some speed work in the bag. Today was a 1/4 walk, 1/2 mile jog, then 10 x 100-yard sprints. Unfortunately, I forgot my Spark, so there is no data on my runs. The only thing I got was my wife timing one of my runs. 12.1 seconds for 100 yards, not my fastest.
Rest Day, driving to Boston.
Hurricane Heat HH-088!