Pierini's November 2006 Workouts

[gymgirl]

hey pierini!

holy cow...82.5 weighted pull-up, 4 min plank, 1:30 side planks, and look at those power cleans and push-presses! you are right they are quite anerobic! i love those exercises together! get's your HR up, gets ya sweaty and gets your muscles pumped!

keep up the good work, fun run is only a week away!

Wednesday, November 15, 2006
Complete day of rest.

Thursday, November 16, 2006
Ran with the Fleet Feet store running group in the late afternoon. 5 miles completed in 39:26 (7:53/mile pace). My average HR was 157 bpm (85% of max) and my highest HR was 177 bpm (96% of max). Last hard run before my 10k fun run next Thursday.

I'm taking Friday off from work but am planning on training. Enjoy your Friday and your weekend!

Pax Domini sit semper vobiscum.

[minime]

hope you are enjoying your friday off pierini! good job on the five mile run in under 40mins.

Friday, November 17, 2006
Day off from work so I got to the gym at 9:20 a.m.

Pullup/chinup 6-grip medley
#1 = standard grip pullups x 17
#2 = standard grip chinups x 11
#3 = close grip pullups x 6
#4 = close grip chinups x 7
#5 = wide grip pullups x 5
#6 = wide grip chinups x 6
Total 53 reps. Rested 2 minutes between sets.

Bar dips
20-15-13-10-9 = 67 reps. Rested 2 minutes between sets.

Running
Treadmill at 1% incline.

1,600 meters at 7.5 mph, then

300 meters at 8.5 mph (7:04/mile pace) with 100 meter recovery at 6.0 mph for 6 rounds, then

400 meters at 8.5 mph and 400 meters at 9.0 mph.

Total of 3 miles in 22:54 (7:49/mile pace). My average HR was 145 bpm (78% of max) and my highest HR was 163 bpm (88% of max). Repeat speed was about 10 seconds faster than my targeted 10k race pace.

Today I pick up my 10k fun-run shirt, bib number and timing chip. Enjoy your weekend!

Pax Domini sit semper vobiscum.

hi minime, thanks and you too have a great weekend!

[Madnuss]

Just wanted to thank you for the tips on alternative cardio you left me in my journal, I'll look into it as soon as I can. And also, running with a 1 percent increase cleared my feet right up, I'm very grateful for your input!

[SarahPT]

I love reading about your workouts. They are so interesting.

Sarah

Saturday, November 18, 2006
Saturday morning dojo workout.

Immediately afterwards, to the high school track. Ran 1,600 meters in 9:32 to warm up.

Then 200 meters at a targeted pace of 10-15 seconds faster than the lower range of my upcoming 10k fun run targeted race pace with 200 meter walking recovery for 8 rounds. The lower range of my targeted 10k fun run race pace is 7:10 per mile so this converts to a targeted 200 meter pace of 0:52.2 to 0:52.8. Goal of this training was for me to know my targeted pace.

My round times were:

#1 = 0:44.94 (too fast - equivalent of a 6:00/mile pace)
#2 = 0:48.34 (still too fast - equivalent of a 6:29/mile pace)
#3 = 0:48.41 (still too fast - equivalent of a 6:29/mile pace)
#4 = 0:47.22 (still too fast - equivalent of a 6:19/mile pace)
#5 = 0:48.14 (still too fast - equivalent of a 6:24/mile pace)
#6 = 0:50.05 (better but still too fast - equivalent of a 6:38/mile pace)
#7 = 0:45.89 (still too fast - equivalent of a 6:05/mile pace)
#8 = 0:41.80 (still too fast but decided to simulate what I hope my finish pace is - equivalent of a 5:36/mile pace).

So a total of 3 miles today. Left my HR monitor off but my perceived effort was a very comfortable pace today which it should be. I did not achieve my goal of knowing my race pace. I'll rest on Sunday and try again on Monday.

Oh, the weather was nice and sunny, around 61F degrees. I got sweaty after my 1,600 meter warm-up so did my 200 meter repeats shirtless. The sun's rays felt really nice.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

p.s. Madnuss, let me know if you'd like any more help with developing a running program that will help you achieve your fitness goals.

Hi Sarah, thanks for stopping by. Have a great weekend!

[minime]

good work pierini - im sure you will do great in your race! fun run i know.. but im sure you'll be in 'competition' mode!

great job on the 200s.

[gymgirl]

wow your running is looking great pierini, those 200's are quite impressive! keep up the great work. :

p.s. sounds like you gave everyone a show with your shirtless running!

Sunday, November 19, 2006

Rest day including a nice early afternoon nap. Late in the afternoon, I walked to and from Sunday Mass, a total of 2 miles at a moderate pace.

I'm going to continuing education seminars downtown on Monday and Tuesday so I will be walking there from home, about 1 mile one way. No gym on these days so I'll do some pushups, light ab/core work and run a couple of easy miles at the park. Wednesday will be a rest day and Thursday will be my 10k fun run. I might be a little restless this week without my preferred pedal to the metal training, like a pit bull on crank behind a chain link fence - we'll see.

Pax Domini sit semper vobiscum.

Monday, November 20, 2006

At a seminar all day today. Walked to the seminar from home, then back home for lunch, then back to the seminar, and then back home at the end of the day. A little over 1 mile each way so a total of 4 walking miles today, all at a brisk pace of around 15 minutes a mile.

After work, to the park for an easy run. I ran 2 miles slowly in around 20 minutes, then I did some strides at my perceived race pace, approximately 80 meters per stride x 10 rounds completed. So a total run of about 2.5 miles. No HR monitor or watch today.

Wanted to do some pushups and ab/core exercises but it didn't happen.

Pax Domini sit semper vobiscum.

Tuesday, November 21, 2006

At home around 6:50 a.m. - Dynamic visualized resistance (DVR) workout of the 7 Tiger Moves - all 7 moves at moderate tension for 10 reps each.

Another day downtown attending a continuing education seminar. Walked from home to seminar location, home for lunch, back to seminar after lunch and back home at the end of the day for a total of 4 miles, 2 miles at a brisk pace and 2 miles at a moderate pace.

After my walk home for lunch but before I ate, I did 50 reps of standard pushups on my knuckles.

I wanted to go do a 2 mile easy run but my son talked me out of it, telling me to rest. I took his counsel. Tomorrow is a rest day. I think I'll do some stretching and a little walking. I'll probably be restless. Thursday is my 10k fun run day. There should be around 20,000 runners and walkers participating. I can hardly wait!

Have a great day!

Pax Domini sit semper vobiscum.

[CF-OC_gal]

Have a good run on Thursday Mr. P.:

[gymgirl]

that's a lot of walking! your body will probably thank you for the few days of rest before thursday. best of luck on your turkey day run! i bet you will be quite hungry for your thanksgiving dinner! have a safe and fun holiday.

Thanks for stopping by Brat and gymgirl.

It's Wednesday morning, my rest day. I'm working on my fun run pacing strategy and will post the details after I'm done. Legs feel good. If I get restless today I can always do stair repeats in my home.

Found out about another 2 upcoming fun runs that I may do. A 5k on December 17th and a 2-mile New Year's Eve Run. We'll see.