Tuesday, December 30, 2008

weightlifting

Chest
Flat bench
incline bench
decline bench
cable cross-over
dips

Back
Wide grip pull downs
reverse grip pull down (mimmicks chin up but on cable)
straight arm push down
seated rows
back flies on cables
shrugs

Legs.......

shoulders
shoulder press
pull ups
lateral raise
reverse flies on bench

arms
bicep curl ( straight bar)
seated tricep press
preacher curl
tricep pushdown
hammer curls
reverse push down
POSTED BY KURT AT 6:04 PM

Monday, December 29, 2008

2008-m Run 185 6 miler 54 minutes

yoga all morning.. need to do more spinal twists and forward folds.. ran and did back workout

54 mintes run

Sunday, December 28, 2008

2008- Run #184 Town Loop

A beautiful day.. woke up late, went to gym for chest workout; did some houseworkj, then had to go for a run, it was such a mild day, so warm and foggy.. off to freddy for a roadtrip now..
Summary Data
Total Time (h:m:s) 0:28:55 8:23 pace
Moving Time (h:m:s) 0:28:54 8:23 pace
Distance (mi ) 3.44
Moving Speed (mph) 7.1 avg. 9.6 max.
Elevation Gain (ft) +606 / -654

6 miler planned for tomorrow

Friday, December 26, 2008

RUN 183 for 2008!! 6 miles 53 minutes

saw mike again! :)
so, as of today's run I broke the 1/2 way mark for the year.. I will have run outdoors more than half the days in 2008.. this doesnt include bike rides or swims... next year I will shoot for 52*4=208.. 4 runs per week

today...
Summary Data
Total Time (h:m:s) 0:52:36 8:27 pace
Moving Time (h:m:s) 0:51:51 8:20 pace
Distance (mi ) 6.22
Moving Speed (mph) 7.2 avg. 11.0 max.
Elevation Gain (ft) +886 / -877

Temperature (°F) 15.8°F avg. 17.6°F high
Wind Speed ( mph) NNW 5.8 avg. NNW 6.9 max.

Tuesday, December 23, 2008

Monday, December 22, 2008

run 181- triangle 218

running in the snow

..
Summary Data
Total Time (h:m:s) 0:52:21 8:24 pace
Moving Time (h:m:s) 0:52:20 8:24 pace
Distance (mi ) 6.23
Moving Speed (mph) 7.1 avg. 11.1 max.
Elevation Gain (ft) +932 / -935

Temperature (°F) 15.8°F avg. 15.8°F high
Wind Speed ( mph) W 10.4 avg. W 10.4 max.

Thursday, December 18, 2008

run 178 town loop

legs were tight and i was running behind schedule, so i worked out shoulders with the boys, then ran town loop.. 3 hours at gym altogether

town loop
:
Summary Data
Total Time (h:m:s) 0:25:23 8:26 pace
Moving Time (h:m:s) 0:25:17 8:26 pace
Distance (mi ) 3.00
Moving Speed (mph) 7.1 avg. 9.4 max.
Elevation Gain (ft) +489 / -497

Wednesday, December 17, 2008

run 177- triangle 216

running in a blizzard wee haa

10 km 55 minutes
Summary Data
Total Time (h:m:s) 0:55:21 8:52 pace
Moving Time (h:m:s) 0:54:56 8:48 pace
Distance (mi ) 6.24
Moving Speed (mph) 6.8 avg. 10.3 max.
Elevation Gain (ft) +818 / -795




last night was 10 km in 53 minutes BUT my darned watch had no juice in it.. it must have turned on inside my bag.. so those 6 miles won't show up on my totals.. you'd think it was the end of the world... lol

different running with no watch but i did get a reading when I started and when I ended for the time, but the mileage won't show up.. spent most of the run trying to figure out how to submit the miles.. i must be losing my mind.. just remember to add on 6 miles at the end.. and there was a 3 mile town loop last summer when i forgot the watch too.. it's all about the watch ay hool? nutbar!

Monday, December 15, 2008

2008- RUN 175 Triangle 214

had a good run! it was very windy! 51:19 for 10 km ... nice to back logging triangles after the gym was shut down for a week.. I can't get over how cold it was last Tuesday I think it was running in St. Stephen and the loop up there simply isn't as fun as the loop here.. but anyways, still on track for 183.. good run tonight .. pushed it a little then did chest/ ab workout with the boys.. entered the gym at 4:40, left at 7:50

MILE SPLITS
00:08:26 1
00:08:24 2
00:08:26 3
00:08:16 4
00:08:45 5
00:07:13 6
6.22 00:01:44

Thursday, December 11, 2008

run 173

mileage down this week.. the Algonquin gym is closed so I've been running in St. Stephen..
i think it went sunday night Algonquin 6 miles
Monday night.. ran from work to gym and nearly froze
tuesday night off
wenesday night 6 miles around st. stephen
thursday night, tonight.. town loop in freezing rain.. yikes, not much of a mileage week, but keeping the logbook numbers turning.. need 10 more runs to hit 183 for the year. today is the 12th meaning ummm.. 19 days left.. should be able to swing that even with the holidaze.. whoop whoop
had good workouts in st. stephen

Thursday, December 4, 2008

run 169- Triangle 212

6 miles.. easy.. in 53:56..

then did arms workout.. take tomorrow off run.. just do ABS

Wednesday, December 3, 2008

6 miles

third 6 miler this week.. in 52 minutes.. felt great!
still lifting weights..

"what the mind can perceive the body can achieve"

Chest

Flat bench
incline bench
decline bench
cable cross-over
dips

Back

Wide grip pull downs
reverse grip pull down (mimmicks chin up but on cable)
straight arm push down
seated rows
back flies on cables
shrugs

Legs, you run too much ha ha h

shoulders

shoulder press
pull ups
lateral raise
reverse flies on bench

arms

bicep curl ( straight bar)
seated tricep press
preacher curl
tricep pushdown
hammer curls
reverse push down

Monday, December 1, 2008

2 weeks OFF!

well, gosh darn it.. i took a week off for my shin to heal up.. one day in the hot tub really seems to relieve the strain, but during the week off, I got SICK! terrible cold, complete with chain rattling mucus coughs.. stayed home on a saturday night shivering.. it was awful.. so, it was 15 days off! anyways, got out last friday for 6 miler in 56 minutes, and again today, Monday for 6 miles..

on wednesday last week, i tried to lift some weights with my legs.. it DID NOT go well, i got crazy cramps and my calves are still full of knots.. i'm into the 5th week of lifting weights and am starting to see some results..

the problem is that i think i'm getting a lil bit of a ponch again.. i've been consciously eating more to try and fuel the weight lifting but it seems to go my midsection.. lol

oh, well, so much for 200 runs in 2008.. going to try for 182.. that would be a run every other day.. meaning i have to run 17 days this month..

week 1:4
week 2:4
week 3:4
week 4: 5.. lol. will see, might be close