travel push-ups

The Workout:

100 pushups in sets of 34,33,33

While waiting around in airports to come home from AK, I busted out 100 push-ups over a period of a few hours

Arctic Valley 10 mile run

The Workout: Ran 10 miles duration, 1hr 30min 70 push-ups 100 sit-ups Today, John took Jason and I on a run from Ft. Richardson Army base up to the Arctic Valley ski lodge parking lot. It was a fairly sustained climb up ~2500 vertical feet to the halfway mark/turnaround. Jason and I both made the distance without stopping. Back at the house, we attempted John's post run regimen of sit-ups and push-ups. This consisted of doing sit-ups continuously as fast as possible for 2 minutes and then slowly proceeding until we reached 100. Next we did the same thing for push-ups only when we got too tired to push-up properly, we dropped to our knees and continued. Once fatigued at this position we would continue on with sets of 5 knee push-ups with small rests in between. Again, the idea was to get to 100 but I crapped out at ~70. Jason powered out the full schedule.

Recovery and upper body

The Workout:

45 minute jog
100 push-ups
100 sit-ups/crunches

Upper body

The Workout:

100 push-ups
100 sit-ups
45 min Yoga
3 x 10 lat pulls in bunk bed

Today, Jason and I took a shift on baby duty together and once the little tykes finally went to sleep, we got in a quick upper body workout and yoga session. It was my first official exposure to Yoga and it was pretty cool. My hamstrings were wobbly for days.

30 minute jog w/ Jason

The Workout:

easy 30 minute jog w/ Jason

The night before our Halibut fishing trip in Seward, Jason and I set out on a half hour jog to get the blood pumping after a full day of travel.

5k run

The Workout:

5k run

Tonight, we arrived in Alaska for a week's vacation. Upon getting to dad's house, John and I ran a 5k. I wore his Garmin 302 GPS training watch. That thing is sweet. We ran around an 8 minute pace on the way out and dropped into the 7:30s on the way back.

3 mi recovery run

The Workout:

Ran 3 miles at easy pace

4hr road/trail ride, 3 hr hike

The Workout:

.5hr road ride to Bent Creek
3 hrs at Bent Creek on trails -
(North Boundary, Greens Lick up-n-down, Little Hickory Gap, Explorer, Pine Tree)
.5 hr road ride home
3 hr hike w/ family Sam's knob (Ellie mostly on shoulders)

Long run w/ pack

The Workout:

7.26 mile jog w/ pack
John Ewing, Montford
1 hr duration

Upperbody & Trekking

The Workout:

1 hr total
Jog to workout trail w/ pack
3 laps N.S. circuit (upper body)
Brisk trek back to work

1 hr cardio workout

The Workout:

1 hr cardio
Jog to workout trail
6 loops limited rep N.S. circuit
Jog back to work

Home - Bent Creek: Explorer MTB

The Workout:
3 hrs biking

I rode to Bent Creek this morning leaving the house at 5:25am. I intended to ride up through the Arboretum along the creek but after getting around the front gates, I ran into a 10' high locked fence all around the inner Arboretum property. It took around 15 minutes to ride around to the other entrance to Hard Times. From there, I did much the same loops that Jason and I did the other night. Homestead to Deerfield to Pine Tree to Explorer loops and back. I didn't kill it but did keep a steady pace. I almost ran over a turtle, copperhead snake and squirrel in that order. When I came off the bike on an obstacle, I tried it again until I got it. After that happening a lot, I finally started getting used to being on trails again. I am still not totally dialed in on the shifting ratios of my new bike but it gets better as I go. On the way out I got shut-down again by closed gates and had to ride out the long way on the road. I made it back home at 8:30 and dished up some eggs and toast for the family.

I wish I could have gone longer but it just wasn't in the cards this weekend time wise.

Gym Cardio Workout

The Workout:

30 mins Sisyphus - 12.5 incline, 15lb pack, 20lb dumbbell, 3.5mph speed
.5 mile cool down on flat treadmill w/ pack
.5 mile run on flat treadmill - 7:30 min/mile pace w/ pack
30 push ups
20 reps on sit-up machine

Company Golf Outing

The Workout:
18 holes,5 hours of Golf

Yesterday, DoctorDirectory took its employees out for a day of golf. We used carts so I was quite surprised to find my even a little legs sore from basically just standing around all day. I used the 35 mile drive there and back as navigation training by using my NC Gazetteer and taking tons of back roads.

Cardio Workout - Gym

The Workout:
1 hr cardio

Eliptical Machine - 10 mins
1 mile run - flat treadmill, 7.5 min/mile pace
Row Machine - 10 mins, level 10
1 mile run - flat treadmill, 7.5 min/mile pace
Stairmaster - 12 mins, hill workout, level 7, (1220 vft climbed)
1 mile run - flat treadmill, 7.5 min/mile pace
30 push-ups

After wading through code after work yesterday I took a break and got in a quick cardio workout. My shoulders are still quite sore from this weekend's sisyphus workout but it felt good to get the blood flowing.

Gym Workout w/ Lonnie

The Workout:
Sisyphus - 30 min, 25lb plate, 12% incline,
                    3.0 mph first 5 min, 3.5 mph next 20 min, 4.0 mph last 5 min.
1 mile run - treadmill, 0 incline, 7.5 min
4 mile run - flat road

This weekend I hit the Shawsville YMCA with Lonnie. While he proceeded to lift ridiculous amounts of weight, I jumped right on the treadmill for a Sisyphus workout with a 25 lb plate. I eased into it going slow for the first 5 min, medium for the middle 20 minutes and fast for the last 5 minutes. When finished, I paused long enough to put up the weight and jumped back on for a 7.5 minute mile. Next, I let the treadmill smart cooldown until I was under 100 bpm heart rate. After checking on Bradley in the library, I filled up my water pack and ran home at a chill but consistent pace. It was all Forest Gumpy running along dragging my left hand in the wheat fields on that 3 mile straight away.