Decided to actually do one these blog things, more of a way to track my workouts and progress as I prepare for the Pittsburgh Great Race at the end of Sept.

Wed. 5 Aug 09

A.M.
15min Yoga
Handstand pushups 2x3

P.M.
4 mile run

Still working on the HSPU, can't get a full rep yet but getting closer. Don't have a time on the run, didn't have a watch, rough guess about 28min. I usually start off at a slower pace when I run then work up. This is something I need to work on so this run I tried starting off at a faster pace. There was a definate difference between my this and my normal run. If I continue doing my runs this way I should be at my target pace of 6:30min/mile for the race.


Thurs. 6 Aug 09
Der Hof workout
1m run
500m row
50bw lunges
500m row
100 mountain climbers
500m row
200 jumping jacks
1m run
Total time 30:55

Der Hof (The Yard) is myself, Andy Desak, Ken Heilman. We do functional, high intensity training over in Andy's yard. If anyone is familur with Crossfit, it's something like that. Today's workout was designed for my current goals, Andy and Kenny did another hellish workout.

Wanted to get work capicity in without having to run another 4miles or so, besides I get really bored do the same thing over and over. I really don't want to comprimise my stregth just for the sake of running faster, wanted a long session that incorporated strength while hitting the cardio/vascular as well. My strategy with this is to have sessions that will last as long as the race but with higher work output then the actual race.
The mile course we do is pretty tough, combo of steep hill climbs, gradual hill, downhills and a little bit of flat area.