Pierini's July 2005 Workouts

Friday, July 1, 2005

Arrived at the gym at 6:30 a.m.

1) Back hyperextensions x 25 followed by middle-incline military sit-ups x 25.

2) Standard grip pull-ups x 15

3) Furey push-ups x 25

4) Standard grip chin-ups x 15

5) Dips x 20

6) Cherry pickers x 25

7) 50% chin-up isometric hold with double knee lift to bottom of chin-up bar x 10. I did this exercise a few days ago except today I lifted my knees and touched the chin-up bar. Wow!! 10 reps was all I wanted to do today. I've got to adjust to this new move. I had no desire to use broken sets to get 25 reps as I did the other day. Give this one a try if you're open to trying something new.

8) Heavyhands on the treadmill - 0% grade - 5 lb. dumbells - 4 miles per hour. Used a 9-movement 9 minute medly x 2 then a 9-movement 2 minute medly x 1 = 1.3 miles in 20 minutes.

9) Running on the treadmill - 1,600 meter warm-up, then 200 meter repeats at 11.0 miles per hour (5:27/mile pace) with 200 meter recovery at 6.0 miles per hour (10:00 mile pace). Completed 8 sets - total of 3.0 miles in 23:41.

10) Stretched my hams/quads/calves.

Today was my last hard running workout. Tomorrow is a Saturday morning dojo workout and maybe a quick running workout of some 50 meter strides. Sunday I'll relax and Monday morning at 8:00 a.m. it'll be the July 4th 5-mile fun-run, my first of 2005. I'm as prepared as I'm going to be. I'll wear my heart-rate monitor and hope to cruise at around 163-168 heartbeats per minute.

Everyone have a fun and safe July 4th. I'll post my running time on Tuesday, July 5th.

[ajarvis]

Have a good Run!!!

[gcs118]

I'm anxious to see the results

Saturday, July 2, 2005

Morning dojo workout.

Sunday, July 3, 2005

DVR - Liederman chest press - middle, high, low and middle planes - 10 reps each = 40 reps with moderate + intensity.

DVR - Tiger Moves #1-3 - 5 reps of maximum intensity then a 20-second isometric contraction.

DVR - Atlas bicep flex and press (BI-10) - 5 reps of maximum intensity then a 20-second isometric contraction.

Monday, July 4, 2005

My long-awaited July 4th 5-mile fun run.

Warm-up consisted of 1 mile running 100 meters easily with some strides. Repeated 16 times. Then some stretching.

Ran the 5-mile fun run in 37:08 for 7:26/mile pace. My goal was to run this between 36 and 37 minutes. I was satisfied with this run. I consider it my diagnostic run to tell me where I am at and what I have to do to get to where I want to be. I ran a pretty even pace at a heart rate range of 161-170 bpm. Split times: Mile #1 = 7:25 Mile #2 = 7:15 Mile #3 = 7:32 Mile #4 = 7:26 and Mile #5 = 7:30.

Race History - 2005 = 37:08 - 2004: 38:15 - 2003 = 39:08 2002 = 36:41 -1999 = 36:45 (could not find 2000-2001 - one of those years I had ACL surgery and did not run).

Tuesday, July 5, 2005

Arrived at the gym at 6:45 a.m.

1) Back hyperextensions x 25 then middle-incline military sit-ups x 25.

2) Standard grip pull-ups

bodyweight (BW) x 5
BW + 45 lbs. x 5
BW + 45 lbs. x 5
BW + 45 lbs. x 4
BW + 45 lbs. x 4
BW + 45 lbs. x 4

3) Wide grip pull-ups: 8-8-6

4) Atlas II push-ups - 10 reps every minute x 5 minutes = 50 reps

5) Bar dips - 10 reps every 2 minutes x 3 minutes = 30 reps

6) Stationary bicyle - level 5 tension for 15 minutes

Just decided to take it easy this morning and treat myself

7) Tonight - Tuesday evening dojo workout.

Next fun run is a 5k on August 19th. I've got some work to do.

Have a great day!

[gcs118]

Hey congrats on the time! Not bad for a 5-miler (and an old guy ).

Thanks!

I am amazed at the number of old guys and gals that can knock the socks off me at these fun runs. I remember a 70 year old guy buzzing past me at a 5k last year. Gives me something to shoot for. Hope to bang out a 6:59/mile pace for the August 19th 5k. Got some serious work to do.

Wednesday, July 6, 2005

Arrived at the gym at 6:40 a.m.

1) Cherry pickers x 25

2) 1/2 chin-up isometric hold while performing double knee lifts (from legs extended to knees touching the chin-up bar for 1 rep) x 10

3) Elbows resting on stirrups straight-leg double leg lifts x 10

4) Back hyperextensions x 25

5) Heavyhands workout on treadmill - 0% grade - 5 lb. dumbells - 4 miles per hour - 7-movement 7 minute medly - completed 2 miles in 30 minutes.

6) Running on treadmill - 1% grade. Started at 6.5 mph. Ran 5 minutes then increased by 0.5 mph every 5 minutes. Speed and heart rate beats per minute (bpm) at the end of each 5 minute interval were as follows:

6.5 mph (9:14/mile pace) - 0- 5 minutes - 125 bpm
7.0 mph (8:34/mile pace) - 5-10 minutes - 131 bpm
7.5 mph (8:00/mile pace) - 10-15 minutes - 131 bpm
8.0 mph (7:30/mile pace) - 15-20 minutes - 133 bpm
8.5 mph (7:03/mile pace)- 20-24:08 minutes - 149 bpm

Completed 3 miles in 24:08. Weak mind today so quit at 3 miles - intended to run 40 minutes. Walk cool-down for total treadmill time of 30 minutes covering 3.39 miles.

7) Stretching - hams/calves/quads.

Enjoy your day and be grateful for your health and fitness.

[Klinger]

Good 5-miler, pierini. You were really only 8 seconds off your goal range. You must know your body pretty well to get so close.

Thanks!

I appreciated your encouragement to set the bar high and hit the tape in 36 minutes. What I have found in trying to run each fun-run as best and as fast as I can, is that it is darn tough to knock 3 seconds off your per mile pace for a 5-miler or a 10k. I did think about you after I crossed the first mile at 7:25 and thought that 36 minutes was still a real possibility. Well at least I had fun trying.

Thursday, July 7, 2005

Slept in this morning - had to listen to my body - woke up at 7:00 a.m. which is late for me and felt like a sleepy-head. I prefer to get up early and workout early but every now and then it sure feels good to catch up on my "beauty sleep".

5:30 p.m. - Went to a Fleet Feet store to participate in the Thursday fun run training workout. Fleet Feet is a running specialty store selling running shoes, clothing, books, etc. I had been wanting to run with the Thursday evening group for some time but I normally have a dojo workout on Thursday evening. Today I decided to show up - a sign of my determination to run well for my next 5k fun run. To my surprise, Jeff Galloway (a 1972 Olympian in the 10,000 meters) was there to conduct a free training clinic, promote his new books and join us for the evening run. What a treat!

Ran 5 miles in 41:39 (this includes red light waiting time), then came back and sat in on the clinic. I had just formulated my 6 week running training schedule for the August 19th 5k fun run and I might make some adjustments to it after listening to Jeff speak. Anyone interested in Jeff's training ideas can visit his website at www.jeffgalloway.com.

Friday, July 8, 2005

Arrived at the gym at 6:45 a.m.

A little slow this morning, probably due to the later-in-the-day 5 mile run as discussed above. So spent 5 minutes on the stationary bicycle to wake up.

Completed 5 supersets of the following: (1) 5 standard-grip pull-ups, then (2) 10 bar dips, then (3) 15 Great Gama push-ups, then (4) 20 back hyperextensions, and finally (5) 25 military sit-ups. I really pulled high on the pull-ups, going past my chin by 10-12 inches.

Next, I performed DVR Tiger Moves, all 7 moves, for 5 reps of maximum intensity followed by a 10-second isometric contraction.

Then, I dropped to the floor and stretched my hams/quads/glutes/etc. I am still having some pain in the left knee area so I have had to modify my stretching routine.

Finally, I decided to try a push-up variation I learned about in a men's fitness magazine I read the other day. I did 10 reps of standard push-ups on my knuckles with a 45 lb. Olympic bar resting on my shoulders using a Smith machine. I perform my push-ups with elbows out a little and I noticed that the bar was hitting my elbows on my descent. Anyway, I like the feel of this variation and probably need to add a little weight, keeping the reps low. I'll probably play around with this push-up variation some more next week.

Well, enough of my ramble. Enjoy your workouts, count your blessings and have a great day!

Pax Domini sit semper vobiscum.

[gcs118]

You can always ask someone to put some plates on your back for push ups. It's best if they stay to make sure they stay in place then help you take them off too lol.

[ajarvis]

Good Job on your 5 miler Pierni! It definitely would've been a treat to listen to Jeff Galloway. I did one of his half marathon training programs and it was challenging!

gcs118 - Thanks for the tip. This week I am concentrating on a bodyweight exercise challenge on another website so I will wait until next week and have someone place some plates on my back as you suggested. Have a great day!

Amanda - Galloway advocates a run/walk/run protocol as an injury-free way to build up for long runs. I may give it a try, although my current running training is based on lower weekly mileage and more interval training. We'll see if it works. I am getting to the point where my knees can't take high mileage so I've got to count on intensity to get the job done.

Monday, July 11, 2005

Arrived at the gym at 6:15 a.m.

Giant Superset

Completed 10 giant supersets of the following:

1) Cherry pickers x 10
2) PYTP bent-knees ab crunches (AB-1) with 2-count isometric contraction for each rep x 10
3) Standard grip pull-ups x 5
4) Bar dips x 10
5) Bodyweight squats x 15 (due to knee problem can't do Furey squats)
6) Cherry pickers x 10
7) PTYP AB-1 (same as 2 above)
8) Standard grip chin-ups x 5
9) Atlas II push-ups x 10
10) Walking lunges x 15

Running

On the treadmill at 1% grade.

1,600 meter warm-up

1,600 meters @ 7:03, then 200 meter walk/jog recovery

1,600 meters @ 6:54, then 200 meter walk/jog recovery

400 meters @ 1:30 (6:00/mile pace), then 200 meter walk/jog recovery x 4
then jog cool-down. Completed 5 miles in 39:52.

Stretching

Standing stretching of my hams/calves.

Comments

Long hard workout. Good way to start off Monday. The beast has been tamed. I am hungry and relaxed. Have a great day!

[gcs118]

I forget what cherry pickers are :confused: And that's one heckuva run you did!