Well got another run in tonight and it was twice as sweet as yesterday. Did a 3 mile run (inside on treadmill) in 27:05 for a pace of 9 minute miles.. Not bad for a little over a week post marathon. My legs are coming back quicly. I was quite impressed with the difference between yesterdays and todays run. Legs felt good, cardio was great. There was a bit of pain in the start on Right knee which I tweaked at work carrying a server but that subsided quickly enough. After the run I did a workout, arms (dumbell curl, preacher curl, tricep machine, one arm revers pressdown and dips), abs (toe catches, elbow to knee crunches, reverse weight crunch, hanging leg raises and plate in front squats). Much more energy today. Can’t wait to see how it goes tomorrow.
Archive for January, 2009
Running Log :: first run since marathon
Well this was my first run and a workout since my marathon. I’m still lacking energy, I’m eating but maybe not enough. I took a protein shake right after. I did half my normal workout as I just didn’t have the energy after my run. I did a 17 minute run for 1.67 miles for an average pace of 10 minute miles. I’m hoping to be back on the regular running by next week. Anyhow did a good workout after (chest, back and abs). Anyhow we’ll see how next workout and run go.
Wind Tunnel — Skyventure
This is my tunnel video from skyventure in Orlando. Was awesome and learned lots. Hard to believe you can learn so much in just 15 minutes.
Skydive Z-Hills — Skydive City
Well did a “coach jump” at Skydive City with Brian Killian and it was pretty good. You can see that I need some work on my timing. Hesitated on my exit so you I’m pretty far out on the exit. Anyhow good learning experience and thanks again Brian.
First Workout 2009
Well this was my first workout of 2009 and also first workout post marathon. I thought I had way more energy than I actually had. I did a slimmed down version of my normal workout. Did chest (incline and decline press, pec dec), back (wide grip chins and seated rows), shoulders (shoulder press, rear delt), abs (reverse weighted crunch, leg raises) and triceps (dips). That is all I had in me. I finished that off with a nice protein shake from Booster Juice. Hope I feel more normal tomorrow. Can’t wait to slowly start running again. Already dying for some cardio.
Walt Disney 2009 Photos
Well the photos are already online from ASI Orders. I’m quite impressed. Wow they work fast. Anyhow I’m going to order the CD and the quality will be much improved so for now enjoy.
Yearly Totals
Well I’ve kind of slacked this last week with my blog entries as I was in Florida running the 2009 Walt Disney Marathon. I made a great time for me and achieved my goal of between 3:30 and 3:45 with a 3:40 run time. So with a year of recovery under my belt it turned out to be a pretty good year. This year I’m going to work on building up a more solid and stable running base with some mild speed work. My goal it to take that time down to 3:30 which I don’t feel is a huge stretch and can be done without injury. My totals for the year were 665 miles (1609) km with my best month being November with 128 miles. I’m looking forward to another great year of running.
Walt Disney Marathon 2009 my PB
Well this was my Personal Best for the 26.2. I have suffered injuries in my last races and was just hoping to break 4 hrs. I spend the week having my share of beer and skydiving so I’m quite impressed. Next goal is 3:30. For the first 16 miles I stayed with the 3:20 pace bunny but bonked. I think I would have been save had I just started and stuck with the 3:30 pace bunny. Some hard work over the next few months and well see what kind of a challenge I can mount.
Wind Tunnel and last days at Z-hills
Well the skydiving is over. I’m sitting in a hotel room in Kissemee at the moment and it’s 78 outside so I’m going by the pool shortly. Just iced the foot from the one hard landing. Today did a 2 way with a coach on my last jump and it was awesome. Can’t wait for spring so I can get back to jumping. Anyhow here are some more photos.
Z-hills
Well just left Z-hills for Orlando and the run is tomorrow. Had bit of a hard landing yesterday and my foot is hurting again, hope it goes away by tomorrow.
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Random pics
