PBF LHT 9 and C25K Week 5 Day 3

Now this is better. One day off and back to it. I took the boys to the Kroc Center. I still did my normal calisthenics based workout instead of using weights or machines. One exception was I used the assisted pull up machine to offset 115 pounds of my weight. Isaiah used various weight machines and recumbent bike. Miles swam.

Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 28,20
2. 2 Leg Assisted Pull Ups 18,13
3. Assisted Squats 25, 25
4. Elevated Jack Knife 20,16
5. Knee-Hand Plank & Side Planks 60-40R-40L, 60-40L-40R

Decent workout. Down to 31 minutes but fewer reps or less time on every exercise except squats. Got to do better next time.

After the above I ran on the rubberized path that is part of the Swamp Rabbit Trail. Miles ran with me! My knees feel fine. It might be worth it drive downtown to run there more often. But I've got to run on the street some as the Running Nerds 5K will not be on a rubberized path! I'm proud of the pace I maintained for twenty minutes. I'm getting better, more fit. My pace was much better than my last run.

miles/yards km/metres

Stage Distance Time Pace WU 372 yards 5:00 23:38 1 1.37 miles 20:00 14:37 CD 381 yards 5:00 23:04 Total 1.37 miles 20:00 14:36 inc WU/CD 1.79 miles 30:00 16:41

PBF LHT 8 and C25K Week 5 Day 2

Five days since my last workout. This inconsistency is not going to get the job done. I've got to get back on track!


Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 32, 25
2. 2 Leg Assisted Pull Ups 25, 20
3. Assisted Squats 25, 25
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 70-45R-45L, 60-50L-50R

Good workout. Cut one minute off time of last workout, down to 38 minutes even with more reps! Now to go run! I'll report on that later.

So, here finished the Couch to 5K Week Five Day Two workout. It was a five minute warm up walk followed by an eight minute run. Next was another five minute walk followed by an eight minute run. Finished with a five minute cool down walk.I think I did fairly well consider it has been twenty days since my last twenty days since my last distance run.

My times and distances:

miles/yards km/metres

Stage Distance Time Pace WU 362 yards 5:00 24:14 1 977 yards 8:00 14:24 1R 356 yards 5:00 24:41 2 810 yards 8:00 17:21 CD 223 yards 5:00 39:19 Total 1.22 miles 21:00 17:12 inc WU/CD 1.55 miles 31:00 19:57

PBF Lift Heavy Things Workout Seven

I just blew off another couple of weeks of workouts. Now I've only got a month until the Running Nerds 5K in ATL. Got to get busy!

Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 25, 22
2. Pull Ups 17,15
3. Assisted Squats 22, 20
4. Elevated Jack Knife 20, 20
5. Knee-Hand Plank & Side Planks 60-50L-50R,   50-30R-30L

I got distracted and missed my first set of Elevated Jack Knives. I did a second set after I completed the last set of plank variations. Total time for today's workout was 39 minutes. I think I'll go get a run in, too.

Paleo Food Report 20120303

I haven't taken any food pictures or reported on my paleo/primal eating in quite a while. Here is a report from yesterday, 20120303.


Breakfast: 3 egg spinach omelet and a large serving of fish.


Snack: Large portion of cheese, small bit of salami. Yes, I know cheese is not paleo/primal. All I can say is, "Behold the power of cheese!"


Dinner: Large portion of roast beef, broccoli, cauliflower, green beans, green peas, carrots, corn and a sweet potato.


I reckon that's about 90% paleo/primal compliant and extremely low carb. :-)


P.S. I stayed up too late and succumbed to the temptation of a couple tablespoons of peanut butter and strawberry jam. Definitely not paleo or primal by any stretch of the imagination.

Couch to 5K Week 5 Day 1

So after twelve days of not doing any distance running, only two sprint workouts, I resumed my Couch to 5K training. Today was a five minute walking warmup followed by intervals of five minutes running and three  minutes walking. Here is the complete break down.

Stage	Distance	Time	Pace
WU	392 yards	5:00	22:25
1	671 yards	5:00	13:06
1R	215 yards	3:00	24:27
2	674 yards	5:00	13:02
2R	226 yards	3:00	23:18
3	643 yards	5:00	13:39
CD	316 yards	5:00	27:45
Total	1.38 miles	21:00	15:10
inc WU/CD	1.79 miles	31:00	17:20

I was only one minute per mile slower than my last outing. Not too bad. I am so looking forward to being able to run smoothly, easily and effortlessly for a few miles. I just need to keep plugging along and it will come.

Back in the Saddle

Seems that the course of a seven day week doing Primal Blueprint Fitness Lift Heavy Things workouts two days, Couch To 5K running three days, and sprinting one day was too much for my body. So, I'm going to stretch those workouts out over twelve days. I will do one of those various types of workouts every other day.

On Tuesday 20120228 I ran sprints. I drove up to the elemenatary school where I ran a couple series of intervals on the softball field. The first series was six sets of running for 30 seconds at 50% speed alternated with 60 seconds of walking. This was followed up with six sets of running for 15 seconds at 75-90% speed alternated with 80 seconds walking.

Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 22, 15
2. Pull Ups 15, 15
3. Assisted Squats 20, 20 
4. Elevated Jack Knife 20, 
5. Knee-Hand Plank & Side Planks 45-30L-30R,   45-30R-30L

I think I did a pretty good job considering it had been eleven days since my last PBF LHT workout. I finished up in thirty-six minutes. I will pick up the pace next time and get that down to 30 minutes total.