Pierini's August 2006 Workouts

02-Aug-06, 10:27 AM

Tuesday, August 1, 2006

Tuesday evening dojo workout.

Have a great day!

Pax Domini sit semper vobiscum.

03-Aug-06, 10:42 AM

Wednesday, August 2, 2006
Active rest. About a 4 mile walk at a moderate pace in the morning, then a power nap in the mid-afternoon.

Thursday is another all-comer's track meet and I'll participate again. I will enter the 400 meters and 3,200 meters. I'd like to enter more, but there just isn't sufficient time to recover between events. I'll try to finish the 400 meters in 1:15 or better, and the 3,200 meters in 14:00 or better.

Have a great day!

Pax Domini sit semper vobiscum.

**minime** · 03-Aug-06, 11:33 AM

Hi pierini - happy august!

What kind of temps are u looking forward to for the meet? fingers crossed for an unseasonable 65F ! good luck!

03-Aug-06, 12:36 PM

Hi minime,

It's forecasted to be 92F today so with our low humidity, that should be great for running today. Thanks for your greetings. I"ll run extra hard for you!

04-Aug-06, 10:32 AM

Thursday, August 3, 2006

Arrived at the high school at 6:00 p.m. for another week of the all-comers' track meet, temperature a "pleasant" 96F degrees.
Warm-up of 1,600 meters slow, stretched legs, and then did some strides before each race. Estimated total warm-ups of about 1.5 miles.

Race #1 - 400 meters. My goal was to complete it in 1:15. Much to my surprise, I finished in 1:07. I'm very satisfied. I didn't get any HR readings for this one but needless to say, my HR was in high gear as I crossed the finished line.

Race #2 - 3,200 meters. My goal was to complete it is 14:00 or better. My official time hasn't yet been posted on the internet, so I'll use my HR monitor time and edit this post later. My time was 13:58 so I achieved my goal. My average HR was 165 bpm (89% of max) and my highest HR was 173 bpm (94% of max).

Next Thursday is the last week of these track meets. I'd like to enter the 100 meters, 200 meters, 400 meters and 800 meters. As there is not a lot of rest time between races, I'll have to make some choices, but I sure would like to do them all.

I'm taking the day off from work today and do some stuff with my wife. I may sneak in a short workout, and the thought of an afternoon power nap does sound appealing.

Have a great day!

Pax Domini sit semper vobiscum.

**gymgirl** · 04-Aug-06, 03:36 PM

Quote:

Originally Posted by pierini

Hi minime,

It's forecasted to be 92F today so with our low humidity, that should be great for running today. Thanks for your greetings. I"ll run extra hard for you!

my goodness that is hot! lol

great job on your races, and enjoy your few days off with the wife!

**minime** · 04-Aug-06, 05:21 PM

hey pierini - well done on those times! awesome, u did even better than u thought AND it was 96F.

my goodness 400m in 1:07 the fastest ive ever done it is like 1:20 i think - and that was surely in about 60F

:

tim_mcf · 05-Aug-06, 11:56 PM

That's a really fast 400. Great work. Next stop is a sub 1:00 400!

07-Aug-06, 10:27 AM

Friday, August 4, 2006
Complete rest. Took the day off from work. Got a power nap in the mid-afternoon for about 1.5 hours. Felt good.

Saturday, August 5, 2006
Saturday morning dojo workout.

Sunday, August 6, 2006
Active rest. Walked about 2 miles to and from Sunday Mass in late afternoon. Moderate pace of about a 20 minute mile.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Thanks gymgirl, minime and Tim. A sub 1:00 400 meters. Easier for me to drive from the west coast to the east coast than doing that. But a great idea!

tim_mcf · 07-Aug-06, 04:47 PM

Just have to shave off 8 seconds..

07-Aug-06, 05:26 PM

Hi Tim,

Thanks for your confidence, but you are more likely to bang out 5 handstand pushups before I'll get a sub 1 minute 400 meter time. It just puts things in context. There comes a time when 1 second is alot, even for distance events like a 5k.

Next events are the 100 meters and 200 meters sprints and I have no idea what I'm capable of but I will announce my predictions on Wednesday.

tim_mcf · 08-Aug-06, 12:05 AM

Well, I have every intention of banging out those HSPU's, given time and effort. Given your dedication and love of running, I bet you could shave those seconds off of your time, if you're focused on that goal.

08-Aug-06, 10:58 AM

Monday, August 7, 2006
Arrived at the gym at 2:40 p.m.

Superset
Standard grip pullups/chinups x 10, then bar dips x 10, then v-ups x 10 and finally back hyperextensions x 10. I completed 5 supersets. Pullups on odd number supersets and chinups on even number supersets. No broken sets on any of the exercises.

Running
On the treadmill at 1% incline. 1,600 meters at 7.5 mph for 8 minutes, then 200 meters at 10.0 mph with 100 meters at 6.0 mph recovery, completing 15 rounds for 22 minutes. A total of about 4 miles in 30 minutes (treadmill started acting up so I had to restart it 3 times so exact distance not known). Average HR of 149 bpm (81% of max) and highest HR of 160 bpm (86% of max).

Stretching
On the floor to stretch my hams, quads, glutes, calves, etc.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Tim, yeah you are right. I just don't know if I want it that bad but I do like the 400 meter distance as a refreshing change from 5k and 10k distances.

**gymgirl** · 08-Aug-06, 02:54 PM

wow what a killer workout pireini! i love your 5 rounds of supersets. also very cool way to break up your running. great job!

08-Aug-06, 03:01 PM

Thanks gymgirl,

I really need to be outdoors on the track to do a speed workout as the treadmill doesn't want to go faster than 10.0 mph. I'm planning on running the 100 meters and 200 meter races on Thursday and I really need to work on speed and turnover. After Thursday (last meet), then I'll start increasing my distance to get ready for a 10k in November.

I'm just an average "Joe Blow" at these meets, but I am having fun.