Pierini's June 2006 Workouts

Thursday, June 1, 2006

Arrived at the gym at 3:15 p.m.

Supersets of pushups/ab&core medleys

SS #1 = tiger stretch pushups x 30, then v-ups x 20

SS #2 = standard knuckle pushups x 30, then back hyperextensions with a twist x 20

SS #3 = Atlas II pushups x 25, then straight arm overhead holding a 4 kg. medicine ball situps on a high decline situp board x 10 (tough)

SS #4 = Atlas pushups x 30, then prone flutter kicks x 30

SS #5 = wide position pushups x 30, then chinnies x 100

SS #6 = dips x 10, then captain's chair double knee lifts x 30.

A little more rest than normal between these supersets to conserve energy for the following running workout.

Treadmill at 1% incline

Warm-up of 1,600 meters @ 7.5 mph (8:00/mile), then

1,600 meter repeats @ 8.6 mph (6:58/mile) with 200 meter recovery @ 4.0 mph (15:00/mile) x 4, then

800 meters @ 9.1 mph (6:35/mile) equals exactly 6 miles in 46:06 or a 7:41/mile pace. Average HR was 152 bpm (82% of max) and highest HR was 169 bpm (91% of max).

Then a walk cool-down at 4.0 mph for a total of 6.27 miles in exactly 45 minutes.

Stretching

On the floor in a bucket of sweat to stretch my hams, quads, glutes, calves.

A good day #1 of my fun-run training. I'm satisfied with my effort today.

Pax Domini sit semper vobiscum.

[.V.]

Nice workout.

Friday, June 2, 2006

A late afternoon non-stop walk from my house to the university and back for a total of 7 miles, maybe a little more. Total time was 1:45:59 for around a 15 minute mile pace. I started out a little faster, or so it seemed, and faded towards the end. Average HR was 87 bpm (47% of max) and highest HR was 100 bpm (54% of max). I can't get my HR up when walking unless I have some incline and today's path was flat. My perceived effort seemed greater than what the HR statistics indicate.

I'll be at the university next weekend watching the 2006 NCAA Track & Field Championships. I'm looking forward to that.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

Saturday, June 3, 2006

8:45 a.m. - Saturday morning dojo workout.

10:20 a.m. - Standard 4.1 mile run on course near the dojo. A dojo buddy joined me so I ran a little slower. After we attacked the 1 mile plus hill we walked the remainder of the course (about 1.5 miles). That was fine with me as I was a little spent. The 7 miles walking last night plus the dojo workout had me a little pooped.

Total time was 50:53 which is not a whole lot faster than my brisk walk PR. My average HR today was 121 bpm (65% of max) and my highest HR was 165 bpm (89% of max).

I am tired and calm after this workout. I just got done eating a giant hamburger and I think I'm going to relax this afternoon. Have a great weekend!

Pax Domini sit semper vobiscum.

[CF-OC_gal]

I just got done eating a giant hamburger.

You are what you just ate.

LOL!

I went out for giant hamburgers last weekend with my sister's family. My BIL who sort of retired from running marathons in his last decade, decided to train for and run the National Capital Race weekend marathon with his daughter. They were both very hungry! He sort of laughed knowingly when I told him about the the bothersome hip I developed and encouraged me to just go as slow as I need to. He reminds me a lot of you Mr. P!

Boy did I walk into that one.

ThattaBrat!

Sunday, June 4, 2006

Active rest.

Moderate-paced walking - mid-morning, early afternoon and late afternoon/early evening for a total of approximately 5 miles.

I define moderate-paced walking as 18-20 minute/mile pace.

I've racked up quite a bit of walking last week and it is good active rest between runs. Monday should be a hard run day.

Pax Domini sit semper vobiscum.

Monday, June 5, 2006

Arrived at the gym at 2:40 p.m.

Pullup/chinup workout

#1 = standard grip pullup (PU) bodyweight (BW) x 5 - #2 = PU BW + 45 lbs. x 5 - #3 = CU BW + 45 lbs. x 5 - #4 = PU BW + 55 lbs. x 3 - #5 - CU BW + 55 lbs. x 3 - #6 = PU BW + 65 lbs. x 1 - #7 = CU BW + 65 lbs. x 2. Sub-total for weighted pullups/chinups = 24 reps.

Then my standard pullup/chinup medley:

#1 = standard grip pullups x 10 - #2 = standard grip chinups x 10 - #3 = close grip pullups x 6 - #4 = close grip chinups x 7 - #5 = wide grip pullups x 7 - #6 = wide grip chinups x 7. Sub-total for the pullup/chinup medley = 47 reps.

Total pullup/chinup reps = 71.

Last year I did a BW PU + 80 lbs. for a single rep. I couldn't do that today but maybe could do 70 lbs.

Treadmill interval workout at 1% incline

Question: Why do I run on the treadmill when the weather is so nice?

Answer: It is easier on my knees.

Warm-up of 1,600 meters at 7.5 mph (8:00/mile pace), then

800 meter repeats at 9.0 mph (6:40/mile pace) with a 1 minute walk recovery at 4.0 mph (15:00/mile pace) x 7 repeats.

This was a total of exactly 5 miles which I completed in 38:19 or a 7:40/mile pace. My average HR was 154 bpm (83% of max) and my highest HR was 170 bpm (92% of max). Then I walked for a total treadmill time of 40 minutes completing 5.11 miles.

This was a tough interval workout as the 1 minute recovery was about 50% of what my standard recovery has been. 1 minute goes quick when doing these.

Stretching

Standing stretch of my hams, quads, glutes, calves. To sweaty to sit on the gym carpet.

I'm satisfied with my running workout today. The month of taking it easy really did me a lot of good.

Pax Domini sit semper vobiscum.

Tuesday, June 6, 2006

4:30 p.m. - 4.1 mile brisk walk on the standard course near my dojo. Completed the 4.1 miles in 54:43 or a 13:22/mile pace. My average HR was 104 bpm (56% of max) and my highest HR was 136 bpm (74% of max).

6:15 p.m. - Tuesday evening dojo workout.

Pax Domini sit semper vobiscum.

Wednesday, June 7, 2006

Complete rest.

Thursday, June 8, 2006
Arrived at the gym at 6:45 a.m.

Pushup medley

#1 = dands x 40 - #2 = standard pushups on knuckles x 25 - #3 = Atlas II pushups x 20 - #4 = Atlas pushups x 25 - #5 = wide pushups x 35 - #6 = dips x 8 (terrible!).

DVR/Atlas II partials supersets

#1 = full-range pectoral contraction DVR x 5, then Atlas II bottom 1/3 range partial pushups x 30

#2 = full-range pectoral contraction DVR x 5, then Atlas II middle 1/3 range partial pushups x 20

#3 = full-range pectoral contraction DVR x 5, then Atlas II top 1/3 range partial pushups x 30.

All DVRs were at maximum intensity.

Treadmill running at 1% incline

Started at 7.5 mph and increased speed by 0.2 mph every 0.75 mile.

Completed 3 miles in 23:06 (7:42/mile pace). Average HR of 153 bpm (83% of max) and highest HR of 169 bpm (91% of max). Then I walked for an additional 0.5 mile starting at 4.0 mph and increasing the speed to 5.0 mph. I completed a total of 3.5 miles in 30:02.

No ab/core workout thus far this week and I shortened my running workout as I planned on going at least 5 miles. These are signs of a weak mind. I'll try again next time.

Have a great day!

Pax Domini sit semper vobiscum.

Friday, June 9, 2006

Active rest.

Went to the NCAA Division I Track & Field Championships held at Sacramento State University. Great stuff. I'm also going today.

The men and women's 4 x 100 meter relays were great with LSU winning both. And the men's 5,000 meter race was very good. The winner was from Wisconsin and he had some meat on his bones including some upper body bulk. He flexed his biceps while posing for the camera during a post-race interview. He ran the last 400 meters at a sub-60 second pace. Great stuff!

I walked home at a brisk pace for a distance of 4 miles which took me 59 minutes.

Pax Domini sit semper vobiscum.

Saturday, June 10, 2006

At the park, warm-up of all 7 Tiger Moves x 10 reps each at light plus tension. Then a 7-mile run in 58:09 or a 8:19/mile pace, followed by stretching my hams, quads, glutes, calves, etc. My average HR was 151 bpm (82% of max) and my highest HR was 199 bpm (108% of max). I don't believe the max reading as my HR monitor was acting up, possibly electromagnetic interference.

I had problems with untied shoes and the strap on my HR monitor causing me to make 2 stops taking an extra minute to deal with these technical difficulties. Today was the first time I've run 7 continuous miles in a long time.

Then a 4-mile walk to the NCAA Track & Field Championships at Sacramento State University, and another 4-mile walk home. Both walks were brisk and averaged around 58 minutes in duration. Another great day of competition and some awesome performances in the men's 100 meter and 400 meter races.

Well a total of 15 miles of running and walking today. The weather was absolutely beautiful. I think I'm going to take a nap on Sunday and recovery.

Pax Domini sit semper vobiscum.

Sunday, June 11, 2006

Active rest. Walked 3 miles throughout the day - 1 mile at a time. 2 of the walks were at a brisk pace and 1 was at a moderate pace.

Monday, June 12, 2006

I had some business to tend to downtown so I walked 1.5 miles downtown at a brisk pace. About 2 hours later I walked back home at a comfortable pace. Total walking of 3 miles.

Later in the afternoon I went to the gym and did this:

1) standard grip pullups x 16 reps, then another 4 reps with a jump assist.

2) v-ups x 25.

3) standard grip chinups x 12 reps, then another 4 reps with a jump assist.

4) v-ups x 15.

5) standard grip partial pullups - top 1/3 partial x 20 reps - middle 1/3 partial
x 20 reps - bottom 1/3 partial x 20 reps. In between the partial rep sets I did a 1 minute ab plank, so a total of 3 sets of 1 minute ab plank.

6) Atlas bicep flex only - 5 sets of 5 reps - all reps at maximum tension.

7) Treadmill at 1% incline - 1,600 meters @ 7.5 mph, then 400 meters @ 10.0 mph with 200 meters @ 6.0 mph jog recovery x 5 sets, then 200 meters @ 10.0 mph. This was a total of 3 miles completed in 22:06 or a 7:22/mile pace. My average HR was 148 bpm (80% of max) and my highest HR was 168 (91% of max). Then I walked at 4.5 mph for a total duration of exactly 30 minutes completing 3.62 miles.

8) On the floor to stretch my hams, quads, glutes, calves, etc. A real quality stretching session. My legs should feel loose when I hop out of bed tomorrow morning.

My log is current.

Pax Domini sit semper vobiscum.

Tuesday, June 13, 2006

Late afternoon, brisk walk near the dojo on my favorite path of 4.1 miles with some good incline. Today I completed the 4.1 miles in 53:49 for a 13:08/mile pace. My average HR was 105 bpm (57% of max) and my highest HR was 139 bpm (75% of max). It's going to take some real concentration to break a 13 minute mile walking pace on this course.

Later, Tuesday evening dojo workout.

Pax Domini sit semper vobiscum.

Wednesday, June 14, 2006

Complete rest.

Thursday, June 15, 2006

Day #1 of a 2-week assignment at a client's downtown location so I am walking there from home, a little over 1 mile from home.

Morning

Standard pushups on knuckles - a single set of 50 reps.

Full-range pectoral contraction DVR - 10 reps at maximum tension.

Walk to client's office - a little more than 1 mile.

Lunch

Walked about 1 mile while running errands and getting some lunch.

Late afternoon

Walked home - a little more than 1 mile. Rested a bit then went to the park and did:

a single set of standard pushups on knuckles for 50 reps, then

a 5-mile run which I completed in 40:43 (8:09/mile pace). My average HR was 154 bpm (83% of max) and my highest HR was 170 bpm (92% of max). I ran the last mile in approximately 7:30.

Then I stretched my hams, quads, and calves.

So a total of 3 miles walking and 5 miles running today. The walks are at around a 25 minute mile pace as I don't want to get too sweaty or I might smile like a stinky boy who has been playing outside all day. My client wouldn't like that.

My log is current.

Pax Domini sit semper vobiscum.