IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Jul 13, 2018 10:13 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Thursday (7/12)

Warmup

Walk/Run intervals for 12 min - got my running pace down to 7:30/mi

1 Mile Run Test - 8:54 - First time under 9 min since I've been an adult. It was warm and it was a hard run, but felt good to go faster.

Friday (7/13)

3 Mile Run - tried to keep it easy
10:47
10:55
10:39

1.75 mile walk

Temps were cooler this morning(74F) than they've been in a long time. It was nice.

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Wed Jul 18, 2018 5:49 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Saturday(7/14)
4.6 Mile Run - 11:13avg Did some 1 min walk intervals the last mile. Tried to keep the pace around 11 min for the run. Same average pace as last weeks 4 mile.
30 Min Walk cool down

Sunday(7/15)
Gym

Bench Press
[email protected]
Alternate with
DB Bent Over Row
3x6 @ 40lb

4 Rounds
20 Push Press @ 45lb
20 Swings @ 40lb

40 Min Walk

Monday(7/16)
Rest Day just normal walking to work and back

Tuesday(7/17)
3 Mile Run
11:02
10:43
10:31
Lots of walking almost 10 miles total.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Jul 31, 2018 11:11 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Had problems logging workouts here. Think i figured it out.

Traveled to OK for a few days and ran/walked there. Hitting the gym a couple of times a week. Focus lately has been on run/walk intervals due to the temps, but it is a bit cooler this week.

Saturday

4 Miles - Run 3 min/Walk 1 min - 11:36 avg/mi pace - in the low 90s when I started but this was manageable.

Sunday Gym


TBDL
3X5 @ 155
BP
[email protected] 95lb
Barbell Bent Over Row
5X5 @ 85lb

Monday

Just walking - rest day

Tuesday

Short on time

1 Mile easy run - 10:33 legs sore from probably the TBDL which is weird and maybe I overdid stretching Sunday.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Aug 09, 2018 1:11 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed(8/1)

2 Mile Run
10:34
9:49

Thursday(8/2)
3 Mile Run
10:44er
10:39
10:03

Friday(8/3)

2 mile - Run/Walk intervals - don't remember the pace

Saturday(8/4)

5 Mile Run with Walk intervals

Run 4 min/walk 1 min - Had some longer run intervals. 11:11avg. It wasn't super early and pretty warm, but didn't feel too bad.

Sunday (8/5)
Gym
3X5 @ 105lb Bench Press

5 Rounds
20 KB Swings @ 44lbs
10 Push Press @ 55lbs

Monday(8/6)

Rest Day - Walking

Tuesday (8/7)

30 Min Run - 2.82 Miles - 10:36 avg

Wednesday(8/8)

2 Mile Run - 1st mile - Run/walk intervals for warmup - 3 min/1 min

11:33
9:40

Muggy this AM

BW has been as low as 158 and staying in the low 160s.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Aug 21, 2018 11:57 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
8/19

Ran my 3rd Falmouth 7 Mile race.

Hit my goal: 1:19:19 (Goal sub 1:20)

Pacing was very even most of the run - 4th mile fastest with 10:47. I actually ended up with 7.26 miles in distance and pace was 8:41 for the last 1/4 mile as I pushed to make sure I hit my goal.

I felt really good about this given my training was mainly 3 miles or less just due to the heat here. Lucked out with great running weather that probably helped my time (70 and cloudy). Walked a few times after the first mile usually through the water stations. Didn't feel drained.

We also walked a lot on Sunday - back to the house (Airbnb) and to the after party - logged over 16 miles total Sunday.. Legs a little swollen after the flight but better this morning. All in all a great run.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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