Tuesday, December 22, 2015

12/22/2015 7 mile run and some extras

I headed outside for my run today in a long sleeve and shorts.  I stepped out and realized I wasn't going to be cold, and headed out.  It had rained already a bit, but wasn't at the time.  At literally the one mile mark, it started to rain, significantly.  I was amazed for a second that, in late December, I was running in the rain in shorts.  I smiled to myself and kept running.

I decided to run a little longer today since the foot has been tolerable and I wanted to bank some miles heading into the Christmas break.  I cannot wait for the time off at home with Maura and the kids.  Also, to get ready for the baby coming soon!  Seven miles went fast today, even in the rain.  I really just cruised comfortably and tried to finish a little quicker than my mid run pace.  The splits were as follows:

1
8:21--8'21"/MI
2
16:29- 0:13 (2%)8'08"/MI
3
25:04+ 0:27 (-6%)8'35"/MI
4
33:53+ 0:14 (-3%)8'49"/MI
5
42:45+ 0:03 (-1%)8'52"/MI
6
51:30- 0:07 (1%)8'45"/MI
7
MISSING KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
59:31- 0:44 (8%)8'01"/MI
After I got back, I sat for a second and got a drink of water.  I then hit a couple exercises to continue the bodyweight work I talked about yesterday.  Today's simple routine was two sets of the exercises below:

Pull ups
Air squats
Side planks

I am a lot more tired today, but I am an Athlete.

Monday, December 21, 2015

12/21/2015 A winter run and bodyweight work, advice from @athleteonfire @becomingultra

Every run I get in this month is another winter run I didn't wuss out on!  Today, it's actually a little chilly out, but I banged out a quick 4+ miler and got back to do some bodyweight stuff.  I have been touting Scott Jones at AthleteonFire and BecomingUltra for years now.  He is great.  He has great podcast interviews/guests, easy advice for all experience levels, and really promotes the idea that everyone is an athlete.  

Today, I employed Scott's tips from his Becoming Ultra podcast episode #11.  Simply put, he talks about adding basic bodyweight exercises to the routine when you are swamped around the holidays.  If you can't get out for a big run, or a full gym workout, do some push ups, squats, lunges, etc.  Get some work in on the athlete side of you for an all around athletic, coordinated self.

After my run, I did three simple sets of these four exercises and it didn't take long, but I am better for it.

Push ups
Lunges w/twist
Farmer's Walks
Planks

I'm going to follow Scott's advice and try to do a few time friendly bodyweight exercises everyday.  Some days will be more, some less, depending on the run situation for the day.  However, since I'm not a big "working out" guy, this might be a less painful way of adding to my overall fitness and adding some interest to it.