Last three days

Monday = rest day

Tuesday = nothing but 16 hours drive home from Whidbey. Ugh.

Wednesday = 5 x 5 shoulder presses: 53#, 53#, 58#, 58# 58#
5 x 5 front squats: all at 95#

Timed workout:
30 shoulder presses 45#
60 pull-ups (30 real; 30 jumping)
90 walking lunges
120 double-unders
1/2 mile run
21:54

tuesday/wednesday for E

I finished up the craziness that was the college policy debate national championships and resumed activity Tuesday. This on-and-off stuff is making things difficult, but I should be able to ease into a more regulated schedule this week, so I'm excited to monitor that progress. Over the last two days:

3.5 miles running
1 mile walking
40 yard sprints on grass - 20 legs
60 pushups
20 pullups
20lb dumbell curls - 4x10
30lb kettle bell swings - 3x10
55lb barbell squats - 3x15,12,10
calf raises - 100ish
swiss ball crunches - 100

I'm hoping to ramp things up soon (particularly the lengths of my runs)

Tuesday's Run

In the rain, then hail, I ran my standard 5 miler. Today, speed work at Drake High.

Meryl & Chris Tuesday

I was VERY surprised by Chris' running yesterday and wanted to punch him in the face because he ran as much yesterday as it took for me to get to in a month! Damn asshole. :)

We went to Mills again and ran 1 lap warm-up, then stretched.

Then we ran for a bit less than 20 minutes and did 8 laps (approx. 2 miles, we THINK the track isn't QUITE 4 laps to a mile). We walked for 1/2 a lap and then started running again with the intention of running for 10 minutes. Instead, we busted ASS and ran 4 1/2 laps in less than 9 minutes. Then we did our 1 lap cool down.

I was SO impressed. In fact, on our 2nd set of running I had to keep up with him.

I also found out that Pine Top is 1 mile (not three) so next time we run we're going to do Pine Top

My Saturday WOD

And I want credit for it, because it was a killer.

Warm up with the 20's of squats, sit-ups, back-extensions, push-ups, dips, pull-ups.

WOD:  using 45# weight for all moves (not the runs):

             25 front squats, 25 back squats, 25 overhead squats, 1/4 mile run

             25 shoulder presses, 25 push presses, 25 push jerks, 1/4 mile run

             50 hanging cleans, 1/4 mile run

             50 hanging snatches, 1/4 mile run

            Took 40 minutes, 40 seconds.

Sunday

Yes, I did run the 10-11 miles. I ran around Bon Tempe(over 4 miles), then around Lake Laguinitas(2 miles), then around Bon Tempe again. This week will be my last hard week of training. I plan to run 30 miles this week. I will taper next week in preparation for my half-marathon on 4/11.

Tamara's Sunday WOD

6.6 hilly miles in 30 MPH winds = 71 minutes.

That was brutal.  And slow.  But it's done.

Weekend Work

I did get in five miles on Thursday, but my Friday a.m. plan was nixed by a court appearance in the OC. Thanks MRP for helping me out by picking up Mom's art. I did my Sat. a.m. cross-fit training that included lots of practice on overhead squats with weight-hand wide on the bar, overhead. With limited shoulder mobility it is a challenge to squat and force the hands to keep the bar behind your head. It looks easier than it is. I also learned kettle bell swings. My end of hour work out was 8 kettle bell swings, 4 sprawls(half a burpee) as many rounds as possible in 7 minutes. Later that day I ran another 5 miles. Today I am going to run 11 miles.

Runner Pages

Are you people going to edit your runner pages???? Hmmmm????

Chris' First Run

We just got back from our first run together. We ran at Mills. It's nice that Mills is so close because they have a "track" around their soccer field, and the Pine Top Trail (a 3 mile loop) around campus that has good hills, etc. We ran around the track today, and plan to do that for about a month together before we tackle Pine Top.

Our workout: one lap warm-up, then we stretched. Then we ran 4 laps (a mile) at about a 9 minute mile pace (maybe a bit slower). Then we walked a lap. Then we finished it up with running 2 more. Lastly, we stretched for about 5 minutes.

All in all I thought it was a great first workout. We ran 1 1/2 miles and walked 1/2 a mile. We plan on running again Tuesday after work!

Last three days - Tamara

Thursday:  rest day

Friday: sick

Saturday:

Warm up:  20 squats, 20 sit-ups, 20 back extensions, 20 push-ups, 20 dips, 20 pull-ups

Workout:  with 45# weight . . . 25 front squats, 25 back squats, 25 overhead squats, 1/4 mile run; 25 shoulder presses, 25 push presses, 25 push jerks, 1/4 mile run; 50 hanging cleans, 1/4 mile run; 50 hanging snatches, 1/4 mile run.  40:40

I'm beat.   

Monday's Work

Sorry for the delay. I got a little busy this week. Monday was a Cross-fit day. I am learning the basics and I practiced overhead squats and push presses. Both require a lot of coordination and I sucked at both, but I worked real hard. The end of the workout was a 10 minute AMRAP(as many rounds as possible) of 4- 65 lbs. push presses and 2 burpies. It might sound easy, but do 3 or 4 rounds and you want to die and you still have 7 minutes to go. Every time I go there I am more impressed with Mom's work-outs. Work prevented running on Tuesday and Wednesday. My plan is a normal 6 mile run tonight, a 6 mile run Friday morning before work and a run on Saturday along with my Sat. a.m. coress-fit workout.

Tamara's Workout for the Day

Warm up:  20 squats, 20 sit-ups, 20 back-extensions, 20 push-ups, 20 dips, 20 pull-ups

Weight work:  5 x 5 shoulder presses . . .55# all 5 rounds

Workout:   12 back squats @ 65#

                    12 pull-ups

    12 wall-balls (12# medicine ball thrown up to a 10' target)

                    12 toes-to-bar (hold onto pull-up bar; pull your legs up, piking, til toes hit bar)

 

    4 rounds of that

                    21: 36

Unfortunately, the music at the CrossFit gym up here is TERRIBLE.  White headbanger music.  UGH.

E's last two days

After spending 4 fun-filled nights in New Orleans, I'm in need of a serious detox regimen. I did, however, try dragging my pathetic ass outside for brief periods yesterday and today so I could get a little something in before I judge a college debate tournament starting tomorrow. Combined action from yesterday and today include:

3 miles of running
40 pushups
25 pullups
6 sets of 10 - 20pound dumbell curls
3 sets of 8 - 55pound barbell curls
3 sets of 10 - 30 pound kettle bell swings
75 swiss ball crunches
a lot of calf raises and incline squats with resistance on my total bodyworks machine
a serious amount of stretching

For some reason, beginning my run with the classic Phillip Bailey and Phil Collins track "Easy Lover" has really been working for me.

Meryl's Last 3 Days

Monday I did my biking, weight, core/balance exercises.

Tuesday I was going to go for a run with Chris, but at the last minute he decided to go down to LA for 2 days (didn't want to go on the weekend because he'd miss valuable housework time and he wanted to get wood from his grandma's to build garage bookcases and shelves).

Today

.25 warm-up @ 3.5 mph

3 miles: miles 1 and 3 @ 6.5 mph, 2 @ 6 mph

walk .5 @ 3.5

2 miles: 1.5 miles @ 6.5 mph, .25 @ 7 mph, .25 @ 8 mph

walk .25 @ 3.5 mph

I was going to try and run 6 miles total without stopping, but for some reason today I was really tired :(

Where are the workouts, peeps?

Hmmmmm?

Mine for today: 20 push-ups, 20 squats, 20 sit-ups x 5 rounds 14:02

Best workout songs of the day: 99 Problems by Jay Z, and This Way by Dilated Peoples

Chris is RUNNING!

He told me tonight when I got home and I promptly jumped in the air in celebration just like Tracy Flick!!!!

I'm so excited for Hana, bahhhh!!!!!!

Rest Day

This photo is misleading.  It indicates that Clarke is having a rest day today.

Not so.

He went for a weight-training workout.

It was my rest day, which I celebrated with a two-hour nap . . . but luckily, there was no one here to take MY photo.

Half of a Hana Day

We figured we'd try a mini-relay-simulation. So, today we did TWO runs. 3.4 miles each. Rested three hours in between.

The results: oddly, the second run was not as bad as the first. But the idea of having to do three or four legs, instead of just two? Oy, vey.

This will be commitment, guys. A long day, and a lot of running.

Clarke: 1st run = 30 minutes; 2nd run = 29 minutes (GOOD JOB, faster on the second!!! Also, props to Clarke for logging 30 total miles this week.)

Tamara: 34 minutes for each run.

Whidbey Workouts

This is what Clarke found along his 8.2 mile run today:

This is part of the view he had at the turnaround point:

What he was looking across at is, closer up:

This is Coupeville's main landmark, two blocks from the house.

Tamara's workout: 75 minute yoga class.

Tamara's Workout

Warmup: 20 squats, 20 sit-ups, 20 back extensions, 20 push-ups, 20 dips, 20 pull-ups.

Weight work: 5 x 5 rep shoulder presses, at 45#, 55#, 55#, 55#, 55#
5 x 5 rep back squats, at 65#, 85#, 85#, 95#, 95#

Crossfit workout: 1st minute, clock running = 1 handstand pushup, 1 pull-up
2nd minute, " " = 2 handstand pushups, 2 pull-ups . . . keep going
to the minute you can't do them in time any more: 8 minutes

March 18

Standard 5 mile run at 8:30 pace.

Meryl's Friday

Walk @ 3.5 mph for 2.5 miles.

Run for 4 miles @ 6.5 mph (9:13 each mile)

Walk @ 3.5 mph for .5 miles

Run for 1 mile - .25 miles @ 6.5 mph, .25 miles @ 7 mph, .25 miles @ 8 mph, .25 miles @ 6 mph

Cool down @ 3.5 mph for .25 miles

6 miles total

Meryl's March 17th

Cardio: 15 minutes on a stationary bike at various resistances between 6-18

Strength training: 24 minutes on 24 circuit training machines for one continuous minute each (resistance and weight machines)

Balance/core: while balancing on left foot, 6 different 4 lb free weight exercises at 10 reps, then I switched and repeated while balancing on my right foot. Also, while balancing on both feet 30 squats.

I can balance the shit out of you! :)

Then I did 10 minutes of stretching.

My March 17

800m warm-up
1600m at 7:10
800m at 3:38
3200m at 15:38
1600m at 7:57(yes I did slow down)
warm-down

Rest Day

for Gracie. And Tamara.

E's St. Patty's Day Workout

15 minute warm-up jog (1.5-2 miles) and 5 pullups
lifting:
- 50 lb military press sets of 15, 12 and 10
- pushups 4 x 10
- 50 lb barbell rows 3 x 10
- incline cable flies (with total bodyworks machine) 3 x 15
- incline pullups with resistance cords (on total bodyworks machine) 3 x 15

total time: @45 minutes.

Not great, but a better start than I had expected.

Let's Go

Everyone starts somewhere. Because of Mom's success in Cross-fit, her personal recommendation for a trainer and my lack of any upper body strength, I recently started Cross-fit style personal training in the hopes that one day I can do a pull-up. Don't laugh, it is really hard. Starting at the bottom sucks. In 4 weeks I will be running a 1/2 marathon in Whidbey. The combo of more running than usual and Cross-fit work has me thrashed. But I will be ready for Hana. Reading Adam and Mom's workouts make me feel weak, but will also motivate me.

Holy Crap I'm Out Of Shape!!!

The early emails exchanged on this topic have served to sufficiently embarrass me. I haven't really done much of any exercising in the last year. Now that I'm finally trying to get back into the fold, I realize just how far behind I really am. As such, my workout reports will be rather insubstantial until I can even get myself back into basic fitness shape. Don't get me wrong, I still only weigh 155 pounds. I'm just saying, as of now, most of it ain't muscle...

Here We Gooooo

Alright family, time to start blogging!

If you see the pages on the left, you'll notice that we each have a runner page. I put them in AGE order, that way no one got annoyed about who was 1, 2, 3, etc. Also, you can edit your own info there, put a pic, etc.