Monday: Dynamic workout with a bit of weight training.
Tuesday: Went to the gym at night after work and i had a good workout. Did speedwork on the treadmill (4 x 2min @ 6:35min/mile pace) on my minimalist shoes. Felt great! I had a nice dynamic stretch after with a substantial amount of weight training. I also did a 20 min session of stretching laying down.
Wednesday: Off, Karla's dad was in town.
Thursday: 12 mile run from home to Embarcadero 1:47 total time at 8:57 min/mile. Felt good, just a bit of tightness on the back of my knees. I think is because of not sleeping well and sitting around for too long.
Friday: 12 mile run to Embarcadero from home. 1:45 total time at 8:47 min/mile. Felt ok, not too tired and minimal to no signs of inflamed knee or Plantar Fasciitis. Good news.
Saturday: TRX and spin this morning. Had a good TRX session with Enrique with mostly upper body workouts. Nothing out of the ordinary to elaborate upon. Spin was good as always, tough. Gave it a good shot and did relatively well, competitive. I felt a bit tired due to the heavy training week.
Sunday: Off
Wednesday, November 28, 2012
Monday, November 19, 2012
Monday November 12 - Sunday November 18
Monday: Road trip to Tijuana
Tuesday: Road trip to Tijuana
Wednesday: NO BOOT OR SPIN! exhausted from lack of sleep from road trip.
Thursday: Full dynamic stretch routine with a bit of weight training.
Friday: Full dynamic stretch with some weight training. Discovered the healing benefits of one legged lunges, felt relief immediately in my usual knee injury. I think i just found the cause of my constant frustrations with 2 weeks to go before TNF 50M. What does this mean? I don't know. I just wish i had more time to do these kinds of exercises and see where they take me physically. Looking on long term basis though, i feel excited and in a way unaware of where this is going to take me. I have never been 100% healthy with the knee problems. I have not yet grasp what it's going to be like running with healthy knees and not inflamed/tense like i always have.
Saturday: Boot camp with Stas and spin with John. Boot camp was tougher than ever, Stas was on the house. We were challenged like he knows best and i think i was on an ok mood and somehow sustained his class well. On every other class i have come across Stas i always have one of those not so good days when i'm feeling weak and wanting to go back to bed. This time i challenged myself well and survived without too much signs of exhaustion/torture, good sign. Spin was like always, challenging. Great effort and nothing interesting to point out.
Sunday: Took Miguel to the park and taught him some basketball drills. Is been 4 sessions i have given him so far and i feel excited for him and all the progress he's making in such a short amount of time.
Tuesday: Road trip to Tijuana
Wednesday: NO BOOT OR SPIN! exhausted from lack of sleep from road trip.
Thursday: Full dynamic stretch routine with a bit of weight training.
Friday: Full dynamic stretch with some weight training. Discovered the healing benefits of one legged lunges, felt relief immediately in my usual knee injury. I think i just found the cause of my constant frustrations with 2 weeks to go before TNF 50M. What does this mean? I don't know. I just wish i had more time to do these kinds of exercises and see where they take me physically. Looking on long term basis though, i feel excited and in a way unaware of where this is going to take me. I have never been 100% healthy with the knee problems. I have not yet grasp what it's going to be like running with healthy knees and not inflamed/tense like i always have.
Saturday: Boot camp with Stas and spin with John. Boot camp was tougher than ever, Stas was on the house. We were challenged like he knows best and i think i was on an ok mood and somehow sustained his class well. On every other class i have come across Stas i always have one of those not so good days when i'm feeling weak and wanting to go back to bed. This time i challenged myself well and survived without too much signs of exhaustion/torture, good sign. Spin was like always, challenging. Great effort and nothing interesting to point out.
Sunday: Took Miguel to the park and taught him some basketball drills. Is been 4 sessions i have given him so far and i feel excited for him and all the progress he's making in such a short amount of time.
Monday, November 12, 2012
Monday November 5 - Sunday November 11
Monday: Gym workout, started out with 35 minute speedy run on the treadmill. Felt great, maybe a bit of inflammation but nothing to worry or stress too much about. I followed that with a 20 minute stretch routine with 5 to 6 different stretches a couple sets each. Then i did 20 minutes of spin biking and i followed that with a 15 minute stretch session of about 5 different stretches. Home ice bath at night, 2 sessions of about 20 minutes.
Tuesday: Gym training, started out with a 30 minute bike session targeting my heart rate followed by a session of 4 different stretches. 20 minute barefoot run on the treadmill because i forgot my sneakers at home...moderate speed. Felt great by the way. A session of lower leg workout was followed followed by a great stretching session to wrap things up. Great workout today.
Wednesday: 25 minute run at Noe Valley Hills with Rob...had very little sleep last night and felt like a zombie all day, to my bad luck, it was a busy day all day long. When it was time to go to the gym for boot camp and spin i was so tired and thought about just staying at home and chill. I went to the gym and put in a great effort on boot camp with Tony...tough night but overcame it with a great attitude. Before spin started i was completely wiped out of energy, thought about leaving at that point but i decided to stay and have a chance to get used to feeling like crap to mimic how i'm going to feel like on dec. 1st on The North Face 50M. In the end I was able to survive spin class without aggravating my injuries more than they really are and i tore down a big wall by staying through that class feeling like that. Great day, Thursday will be a day of maintenance.
Thursday: Off
Friday: Great foam rolling, stretch, and a bit of weight training. Sometimes you need to take a break from tough weight training, cardio and just listen to your aches and pains and attend them. Stretch the muscles, foam roll the knots on the legs and just follow what feels right. Great session of no specific thing, just attending what felt sore.
Saturday: Boot camp and spin this morning was good. Unlike last Wednesday i was a bit more rested and so i was able to put a bit more muscle. Boot camp with Russ was great because he pushes me a bit more than everyone else. I feel so appreciative for this treatment and a bit embarrassed with everyone in the class for the special treatment. Spin was tough like always but nothing special. Great to be back to great effort.
Sunday: Off
Tuesday: Gym training, started out with a 30 minute bike session targeting my heart rate followed by a session of 4 different stretches. 20 minute barefoot run on the treadmill because i forgot my sneakers at home...moderate speed. Felt great by the way. A session of lower leg workout was followed followed by a great stretching session to wrap things up. Great workout today.
Wednesday: 25 minute run at Noe Valley Hills with Rob...had very little sleep last night and felt like a zombie all day, to my bad luck, it was a busy day all day long. When it was time to go to the gym for boot camp and spin i was so tired and thought about just staying at home and chill. I went to the gym and put in a great effort on boot camp with Tony...tough night but overcame it with a great attitude. Before spin started i was completely wiped out of energy, thought about leaving at that point but i decided to stay and have a chance to get used to feeling like crap to mimic how i'm going to feel like on dec. 1st on The North Face 50M. In the end I was able to survive spin class without aggravating my injuries more than they really are and i tore down a big wall by staying through that class feeling like that. Great day, Thursday will be a day of maintenance.
Thursday: Off
Friday: Great foam rolling, stretch, and a bit of weight training. Sometimes you need to take a break from tough weight training, cardio and just listen to your aches and pains and attend them. Stretch the muscles, foam roll the knots on the legs and just follow what feels right. Great session of no specific thing, just attending what felt sore.
Saturday: Boot camp and spin this morning was good. Unlike last Wednesday i was a bit more rested and so i was able to put a bit more muscle. Boot camp with Russ was great because he pushes me a bit more than everyone else. I feel so appreciative for this treatment and a bit embarrassed with everyone in the class for the special treatment. Spin was tough like always but nothing special. Great to be back to great effort.
Sunday: Off
Monday, November 5, 2012
Monday October 29 - Sunday November 4
Monday: Off
Tuesday: Off
Wednesday: Boot Camp with Tony "the torture chamber" was good, great effort. Spin with John was great also. After 2 weeks off i was not so bad. It will take a couple days to get back to where i was but i feel good.
Thursday: 25 minute spin bike ride with some resistance, great workout. 10 minute run on the treadmill at moderate and high speed and a bit of stretching and core training.
Friday: 15 minute spin bike ride and 10 minute run on the treadmill. One legged small training session and stretching routine.
Saturday: Off
Sunday: Morning gym workout, 20 minute spin biking and 10 minute speedy treadmill run with a good number of great stretches in-between. Looking good. Also had a good weight workout session for the legs. A challenging and energetic workout, solid 5 different workouts 3 sets each with stretches in-between.
Tuesday: Off
Wednesday: Boot Camp with Tony "the torture chamber" was good, great effort. Spin with John was great also. After 2 weeks off i was not so bad. It will take a couple days to get back to where i was but i feel good.
Thursday: 25 minute spin bike ride with some resistance, great workout. 10 minute run on the treadmill at moderate and high speed and a bit of stretching and core training.
Friday: 15 minute spin bike ride and 10 minute run on the treadmill. One legged small training session and stretching routine.
Saturday: Off
Sunday: Morning gym workout, 20 minute spin biking and 10 minute speedy treadmill run with a good number of great stretches in-between. Looking good. Also had a good weight workout session for the legs. A challenging and energetic workout, solid 5 different workouts 3 sets each with stretches in-between.
Saturday, November 3, 2012
Monday October 15 - Sunday October 21
Monday: full weight routine at the gym. 2+ hours of anti-patelofemoral pain syndrome exercises. Good effort and feeling good from it.
Tuesday: Off, did 20 minutes of foam rolling and another 20 of work on my shins with the softball.
Wednesday: Boot camp with Tony 'the torture chamber', i was tired and with an upset stomach. The first hour was not good. I managed to pull through with an ok routine. Spin was ok, took an energy gel and picked my energy up the last half an hour. Ok night, i'm happy that i didn't stay at home or leave the classes.
Thursday: Off
Friday: Off
Saturday: Off
Sunday: Off
Tuesday: Off, did 20 minutes of foam rolling and another 20 of work on my shins with the softball.
Wednesday: Boot camp with Tony 'the torture chamber', i was tired and with an upset stomach. The first hour was not good. I managed to pull through with an ok routine. Spin was ok, took an energy gel and picked my energy up the last half an hour. Ok night, i'm happy that i didn't stay at home or leave the classes.
Thursday: Off
Friday: Off
Saturday: Off
Sunday: Off
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