Workouts For The Week – 12/11 thru 12/17

With the holidays here, I feel compelled to stay on top of my workouts a bit more! Sometimes you see things play out on paper (or on a blog!) and you can either look back on them with pride, or you get ticked off because you realize you slacked off! This week was in the middle for me. I have to admit that the weather has been getting in my way but since I made it a point to start doing some strength training, I feel like I am making out ok on bad weather days.

Here is how my week went work out wise!

Monday 12/11:

This day was a complete fail as it was my Christmas Party At work. I knew going into this day that I would not be able to get anything out of it workout wise. However I was proud of myself for one thing. I usually end up staying to the end of my Christmas parties and end up going to after parties, getting home really late and feeling like crap the next morning. Not this year! Left at 8:30pm after a few drinks and was in bed by 10pm. I will take that away as a plus!

Tuesday 12/12:

I had big plans to get a run in on this day, but my daughter had “Sports Night” at her school, where kids and a parent compete in races and challenges. There was some running involved but it wasn’t quite a workout. Got home close to 9pm and sadly called it a day. This was a day where being a parent just got in the way. We will have those days- but that is when you need to bounce back hard!

Wednesday 12/13:

I came home this day hell bent on running. The weather however was frigid. Wind chill factor on Wednesday night was in the single digits. I opted for the treadmill at the gym on this day. I don’t speak too often about the treadmill because I flat out hate it! Its more of a “dreadmill” for me. Something about this machine that just doesn’t allow me to get into my natural running groove. Also my breathing in the gym is not the same when running as it is outdoors. Never the less, got the running done

Distance – 5.0 miles / Time- 42:32 / 8:24 per mile

Thursday 12/14:

Here was a day to finally work on that strength training! I want to pay attention to my arms, triceps and biceps. Also, maybe because it is more of a vanity thing, I want to work on my chest as well lol. A small part of this is also because I keep flirting with the idea of doing a Spartan race in the future and I know I will need to have strong upper body strength for this so I want to slowly start building that.  I was able to hit all of the body parts that I wanted as well as get some stomach and core exercises done at the end! All of this after a 15 minute warmup session on the bike!

  • 15 minutes of warm up on the bike
  • 3 sets of bicep barbell curls, 12 reps each, 45 lbs, 55 lbs, 65 lbs
  • Alternated above three sets of barbell curls w/ 12 x 15lbs dumbell front raises
  • 3 sets of bench presses, 10 reps each, 115 lbs, 135 lbs, 145 lbs.
  • 3 sets triceps pulldowns, 12 reps each 40 lbs., 50 lbs., 60 lbs
  • 3 sets of butterfly machine, 12 reps each 125lbs., 145 lbs., 155 lbs.
  • 2 minutes of ab roller exercises alternated with 60 second planks (3x)

Friday 12/15:

When I tell you that the weather is just flat out messing with me I am not joking! Friday was pretty quiet at my job so I decided to leave a bit early and try to sneak in a run before I had to get my daughter from school. Almost as soon as I get off the train at my stop, it starts to snow at a rapid pace. By the time I got home and changed into my running gear, there was already a nice coating on the ground. I was determined to get a run in. My earlier run in the week was on a treadmill so that didn’t leave me with the best feeling in the world. My run wasn’t the longest but I had to cut it short because the snow was really coming down hard and I was not comfortable with the footing my sneakers were giving me. Still, a 5k run was completed!

Distance – 3.2 miles / Time- 27:59 / 8:33 per mile

Saturday 12/16:

I was able to get to the gym on this day as my wife had a day of Christmas shopping ahead of her. To help her out, I agreed to hang with my daughter the whole day. The only way for me to get any type of workout now was going to be at the gym as they have an awesome kids program there to keep them busy while parents work out. I followed up my strength training from Thursday with the same workout just lighter weights and more reps.

  • 20 minutes of warm up on the bike
  • 3 sets of bicep barbell curls, 15 reps each, 45 lbs, 55 lbs, 55 lbs
  • Alternated above three sets of barbell curls w/ 15 x 15lbs dumbell front raises
  • 3 sets of bench presses, 12 reps each, 95 lbs, 115 lbs, 135 lbs.
  • 3 sets triceps pulldowns, 15 reps each 30 lbs., 40 lbs., 50 lbs
  • 3 sets of butterfly machine, 15 reps each 105lbs., 115 lbs., 125 lbs.
  • Various ab and core exercises to close out the workout

Sunday 12/17:

Not only did I wake up excited because I was finally seeing Star Wats the Last Jedi, but there was no snow in the forecast and the mercury was going to go close to 40 degrees! I finally was going to try and get a long run in. To make a long story short. mission accomplished! I was able to get in just under 7 miles on Sunday. I felt really good thru out the entire run. I wanted to start slow and easy and I definitely did accomplish that. First three miles we 8:24, 8:33 and 8:24. Once I had three miles in the books, my strides started to open.  Each of the final 4 miles were progressively faster. Final mile was 7:19 pace. No calf pains after and no stiffness anywhere. Long run day was a success!

Distance – 6.7 miles / Time- 55:10 / 8:14 per mile

 

The temperatures are supposed to be back in the normal range this week. Well its about time! The only good thing about this cold snowy weather is that if I get in the day in the high 30s or low 40s, it actually feels like a heat wave to me. I’m debating if I should follow a half marathon training plan or if I should just go at it alone. I keep saying I want to focus on strength training and while I have started, I don’t think most half marathon training plans touch upon strength training. This will be on my mind heavily as I enter this week!

How did your workouts go last week?

Frozen Friday

New York City has some snow in its forecast! I cannot tell you how bummed I am about that. I’ve never talked about snow before but I despise it. Of course when I was younger I loved snow but in my older age, and now that I am a runner, I despise it. Kudos to those that run when there is actual snow on the ground. Not me! I just won’t do it. It’s not that I can’t. I’ve given it a try but I am not a fan of running in wet shoes in general. Add in the icy feel of snow and that makes matters even worse and it also makes my hate for snow even greater! Lurking in the back of my mind is the “home owner” in me that knows I have to get out and clean the snow when it falls. Which reminds me, I haven’t even powered up my snow blower yet for this season (SMH). Cross your fingers for me and pray that it starts if I need to crank it up! Yeah you can say I am just a little bit bitter about the snow!

Finally got on Strava this week!

It is looking like I will have to get my fix of running on the treadmill this weekend. I was hoping to get out and try the Strava app this weekend which I just finally downloaded onto my phone only this week! I had been running with Under Armour’s Map My Fitness app and I believe you can use both simultaneously. Initially I didn’t want to give up on Map My Fitness because I have so many runs logged on there that I didn’t want to lose my history of those runs. For now I will likely continue to use both but I have been told that there is a way I can transfer my runs over from Map My Fitness to Strava. That will be one of my “to-do’s” this weekend. If it works, why did I wait so long to download Strava? My reason for finally download it was because apparently there is a nice running community in NYC on the Strava app. If you haven’t figured it out yet, I am a big fan of the running community in general and the more runners I can be around, even if it is on an app, the better! For those of you that use either of these apps, which do you like better and why?

Snow was on the ground for last year’s United NYC Half!

Looking at my race calendar on this site, it looks like there are two pretty big races occurring this weekend, and Central Park will be the location for both! On Saturday, the New York Road Runners will be holding the Ted Corbitt 15k run starting at 8:30 AM. The race honors the late Ted Corbitt (aka “the Father of long distance running) who was the first president of the New York Road Runners Club and the first African American to compete in an Olympic marathon competition. The race is sold out so there should be a great crowd on hand. There will likely be several runners on hand trying to complete their “9+1” requirement for the 2018 NYC Marathon so it does not surprise me that this race is sold out. Sending some positive thoughts to all you running the race and hoping that no snow falls before or during your race!

On Sunday, the good folks over at NYC Runs take over Central Park for the NYC Runs Big Apple Half Marathon. Start time for this race is 9am. This looks like the last half marathon in the NYC area for 2017 so if you really want to get that half marathon PR in before 2017 runs out, this is your last chance! As of this posting, spots are still available for this race so head on over and register! Personal note on NYC Runs, I still haven’t run any of their races. A small goal of mine for 2018 will be to finally give them some of my money!

That is all for this Friday and this week my friends! Enjoy the weekend and keep those positive thoughts in your head to fuel you towards your goals!

CAT