Meryl and Chris' Wednesday

Just got back from our run.

Meryl: lap around Pine Top, lap around the track, and then two smaller laps around Pine Top (same distance as Sunday). Today I KILLED my last time: 5+ miles in 48:49, yay!

Chris: 2 smaller Pine Top loops, 4-5 laps around the track (can't remember what he said). 3.5+ miles, 33 minutes.

So far I'm at 10 miles this week

CBH Mon/Tues

Monday was a rest day. Tuesday I ran a hard 6+ miles at the lakes. It was hot enough to make you feel it.

E's Tuesday

The first session of summer school is winding down so the workload is picking up, hence my lack of posting. Today I squeezed in a short run and a decent workout (10 pull-ups, 60 push-ups, 3x12 20 pound curls, 20 dips and some sit-ups). now back to the grind. I have a couple of papers to write and a final to study for...

CBH Weekend

Friday was a reasonably hard flat 5 miler. Saturday was the usual tough Crossfit workout. Sunday was the toughest. First, it was hot. Second, I ran a 5 mile speed workout. 400 m, 800m, 1600m, 800 m, 400 m, 400 m, 800 m, 1600 m, 800 m, 400 . My goal was to do all the 400's in under 1:45, the 800's in 3:45 and the 1600's in 7:30's. The first round went great and I was under time on all. I slowed down on the second 2.5, but still kept the 800's under 4 and the 1600 under 8. I was able to hang tough on the 400's and did them all under 1:50. My legs were dead at the end.

Meryl's Sunday

Ran this morning, Chris will probably run sometime later today.

Lap around Pine Top, smaller lap around Pine Top, lap around the track, smaller lap around Pine Top. A little over 5 miles. Took me 51:04. A bit slower than I would have liked, but I ran 13/5 miles this week, so I think my legs are a bit tired.

Meryl and Chris' Thursday

We ran last night.

Meryl: 1 lap Pine Top, two around the track, 1 lap Pine Top, 1 around the track. A little over 4 1/2 miles. I forgot to time myself.

Chris: 2 smaller Pine Top laps, the laps and sprints around the track. Probably 3 1/2 miles total.

We've decided to have a race about every two weeks against each other. That way there's always an exciting workout to look forward to. And this time I WILL BEAT CHRIS!

Thursday and Weekend

Thursday is now a usual rest day and I did. Today should be a hard run, Sat. Crossfit and Sunday a harder run. I am thinking speedwork on Sunday. Probably a .25,.5,1,.5,.25,.25,.5,1,.5,.25. That's 5 miles. Monday will also be a rest day. The Crossfit theory is not to work more than 3 days in a row.

Crossfit Wed.

I did a fairly normal Crossfit yesterday, starting with jump rope warm-ups. Then we worked on the split jerk. This is part of the clean and jerk move. You start with the bar on a rack at shoulder level. You move the bar up and simultaneously drop your body under the bar, splitting your legs front and back. Your back knee almost touches the ground. The bar is overhead with straight arms and then you finish by moving your legs to a straight position still holding the bar overhead. We worked on that for 30 minutes increasing weight until failure. I had never done the move. It takes some coordination. I was able to get up to 115 pounds. Then the actual workout. Squat thrusters(45 lb bar) front squat then up raising the bar overhead. You do as many as possible in 20 seconds, rest ten seconds and repeat that 8 times. Then you do the same approach to "hollow rocks." You lay on your back with arms and legs/shoulders off the floor rocking back and forth. You tummy burns.

CBH Tuesday/Wed.

As promised, I did an easy 5 miler last night. My knees are a little stiff. I think it is more from Cross-fit than running, but I am sure it will pass. Keep running and stretching.

Meryl's early Wednesday

Was supposed to run yesterday but I had work at LHB from 8-4 and then work at the A's from 4:30-10, so obviously no run was fitting in there.

Then I was going to run tonight but was invited to a dinner for a for a friend's b-day so I got my ass up at 6 this morning and ran before I had to be at work at 8. DEDICATION! :)

I ran 2 laps around Pine Top - 4 miles. I won't tell you my time because it sucked donkey balls, but at least I did it!

New Blog!!!

I've decided to separate out my musical musings onto a new blogger site of my own. I've you want to hear what I'm listening to these days come check my stuff out at:

http://eclecticstereo.blogspot.com

E's Tuesday

As the first summer session winds down I'm getting a bit more bogged down with work, but I rolled out for an evening run/work-out between papers. 1.5 mile opening run, 60 push-ups, 30x10 dips, 25 sit-ups, ten pull-ups and a 1 mile cool-down run. It is getting REALLY hot down in Southern California, so I may have to make the permanent switch to evening runs. We'll see...

Tuesday by CBH

It will be a good day to run today-something long and slow to stretch out from the Sunday race. I plan to run an easy 5 miles today and then Crossfit on Wed.

Skim Coat Ceiling Workout

My neck, arms and shoulders HURT, but I finished it!

Skim coat over the whole bathroom ceiling

Congratulations to Mom

Congratulations to TPH for winning an "art" contest for designing a festival poster that will be used in Whidbey for an upcoming event. Hopefully everyone will get to see the poster soon, as the festival committee will now use the art to create the main advertisement for the entire festival-in Whidbey in August. This, of course, is not as important as her excellent 5K run, but shows she has skills in other areas.

Meryl's Monday

Made it to the gym for a weight training workout for the first time in a week and a half or so. I've been getting annoyed at the gym I go to, so I'm trying to get over it and just concentrate on working out. But you know me :)

I did my usual routine:

15 minutes on the bike at 8-18 resistance.

22 minutes of circuit training (22 machines, 1 minute each, continuous exercise until bell chimes).

6 free weight exercises on bosu ball while balancing on one foot, 10 reps. Then switch and do same 6 exercises while balancing on other foot, 10 reps also.

30 squats while balancing on bosu ball.

10 minutes of stretching.

I'm planning on putting the 3rd coat of joint compound on the ceiling later this afternoon too, which will be QUITE a workout (Chris has done two already, although I helped a little bit on each of them).

GO TEAM

Challenge #1 was successfully met by 4 of our team members. CBH, TPH, Meryl and Chris all ran well in the 5K race on Sunday. Everyone did better than their goal times. We need to build up our endurance so that a 10K is as easy as the 5K, then we can worry about speed. So keep increasing the miles, especially the long runs. Unless you are doing speed work(and you shouldn't be yet), don't run less than 3 miles and start pushing out to 5 mile runs. Great race.

Thursday CBH

5 miles, good pace, but I am a little sore from Cross-fit. Rest day today, Cross-fit tomorrow a.m. See you for the 5K.

BOOOOO Lakers!

GO CELTICS!!!!

Due to some miscommunication Chris got home a lot earlier than I thought he would and I had eaten (a VERY late) lunch around 2:45 - we started running at about 3:45.

For the first 1/2 mile I had HORRIBLE cramps, then I felt like I was going to throw up (really bad). So I only was about to do 1.25 miles, I know, VERY pathetic.

Chris did about 2 miles, and now he's off to go play basketball with his friend before we start watching the game, so he'll get some more running in.

EMH Thursday

Took the day off yesterday because I had a ton of homework and couldn't get out of the house. Today I finished class and went out for a quick 2 miler and some pull-ups at the workout station. Time to gear up for game 7 of the NBA finals. The whole city is a-buzz...

CBH Wednesday

After the usual warm-up that included several minutes of jump-rope, kettle bell swings, 1/4 mile run with push-ups, we worked on cleans (picking up the bar with weight in a motion that drops you into a squat position, then standing up). The work-out was 21-15-9 of cleans(75lbs) deadlifts(145lbs) and ring-dips. That means that you do each thing 21 times, then 15, then 9. Took me almost 18 minutes.

Hope everyone is excited about the 5K race on Sunday.

Sore, but happy legs

After enduring a series of ridiculous foot problems since moving down (multiple ripped up blisters on both feet and stepping on a nail) I've finally been able to get back-to-back running days in a row, and I feel great. Kephart has a sweet little park a few blocks from his apartment with a trail that is about a mile (and, in fact, they have a map showing the 1, 2 and 3 mile markers depending on how many laps you do)and I've had pretty good days out in the dirt and sand. Yesterday was a little 1.5 mile run and .75 mile cooldown walk followed by pullups, pushups and dips at this little workout station. Today was a 2 mile run and .75 mile cooldown in less time than yesterday's run, followed by some sit-ups and 20 pund curls. I'm hella sore, but feeling good and hoping to continue the streak tomorrow.

Monday, Monday

The cough is almost gone and I was able to run a 6-mile lakes loop Monday afternoon. Tuesday will be a rest day. The legs feel ok. Get ready for Sunday. We are not tapering for this run-this is a workout run-so train hard all week. The goal for Sunday is to run under 28 minutes or about 9+ minute mile pace. It will probably be hot even at 8 a.m. Try hard to run a smooth, consistent pace.

Meryl and Chris' Monday

We ran yesterday afternoon/evening.

Meryl: lap around Pine Top, two around the track, lap around Pine Top, two around the track - about 5 miles. Took me 47:38.

Chris: two smaller Pine Top loops (we're guessing they're between 1.25-1.5 miles) - so just under 3 miles. Took him just under 25:00, and his second lap was faster.

CBH Weekend

I had a good Crossfit workout Saturday that included lots of overhead presses and then windsprints to end the session. Sunday morning I got up and ran 5 miles before it got hot. Today I plan a 6.5 mile lakes run.

Back on the Blog

Chris and I ran this morning.

I did 2 laps around Pine Top (4 miles) and it took me 41 minutes, BOOOOO!!! (I was really tired from my hard run on Wednesday).

Chris ran two smaller Pine Top loops and a lap around the track, so about 2 1/2 miles. Then he did lunges, etc. on the field until I was done with my run.

Sick But Not Dead

I was able to make a Crossfit Thursday, barely. Normal workout, with overhead squats that I hate because I really can't do them correctly. Anyway, I am still coughing, but will survive. Get ready for next Sunday's run.

CBH Sick

I busted my tail this weekend. Two hard crossfit classes on Sat. morning that included lots of running. Then I ran 5 miles Sunday morning then got slammed with a cold. I am coughing and spitting, so I will probably rest until Thursday.

CBH

I've been busy, but still hard at work. I ran around the lake(4.5 miles) on 5/28, did a crossfit work out Sat. the 29th that was a killer-50 minutes of solid weights, jumping and rowing. Sunday I ran 4 miles. Monday I went to Cross-fit again and had another long bitch work-out. Tuesday was my argument at the Ca. Supreme Court and I was back at Cross-fit Wed. doing the normal warm-up and then three rounds of 400 meter row and 12 front squats with 95 lbs. Front squats are very tough. It is not like doing them on a weight machine that controls where the weight is going. Free weights are a very different problem. Get ready for our 5K on 6/20.