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Strength Training and Dryland Workouts

  1. Weekend of workouts

    by , February 8th, 2009 at 02:50 PM (aztimm's training blog)
    Tried posting last night, but my Internet connection went down right as I was about to post. Anyway, another busy weekend for me workout-wise--

    Friday: gym workout on my way home from work; major focus biceps and back; it was surprisingly busy for a Friday
    biceps: started with seated preacher curls w/EZ bar (various weights); standing bicep curls w/35# dumbells (3 sets of 12); seated Precor machine preacher curl; standing curls w/multi-machine (took the weights a bit heavier)
    back: started right next to where I left off with biceps, did lat pull downs on the multi-machine; then moved opposite and did some seated rows on the multi-machine; moved along to the Hammer Strength machines, did some shoulder presses; some more row-type things, and more lat pulls; finished with lat raises on the Precor machine
    pull-ups: rather than do abs, I opted to try some pull-ups. There were 2 guys each working on the sides of the multi-machine area, I worked in the middle as there was a break (worked out surprisingly well)...did 3 sets of 8 pull-ups. I was surprised I could do that many.
    swim: did a quick 200 yd swim, then some stretching in the hot tub

    Saturday: back at the gym for a chest/triceps workout. Again busier than normal, it seemed several guys brought their wives/girlfriends along to lift, who seemed mostly clueless
    chest: started on the assisted bench, 4 sets of 12, various weights from 45s to 60s (per side); incline bench, 3 sets of 12; decline chest flys 4 sets of 15 (2 w/45# dumbells, 2 w/47.5#); finished with the fly machine 4 sets of 15 (took the weights a bit heavier than normal, started with 100 and worked up to 150#)
    triceps: started with skull crushers w/55# EZ bar (think I'm starting to get the hang of it, but these are still a challenge), 4 sets of 8 + 6 'recovery'; 3 sets of 12 triceps curls w/25# dumbell; 4 sets of 12 rope pulls on the multi machine (3 w/40# 1 w/50#), and finished with the Precor dip machine
    abs: since I took off Fri, did more...3 sets of 20 w/Precor machine; 3 sets on the Ab-X w/elevated legs; 2 sets of 50 normal on Ab-X; 50 elevated situps, 20 elevated w/10# weight, and 5 more elevated

    Sunday: just been back from my run along the canal near my house about 10 minutes, and not much to spare, it is now hailing out. Guess I lucked out and got in my run during a break in the storm.
    Nike+ details--
    distance: 14.1 miles
    time: 1:55:31
    avg pace: 8:11/mile
    calories: 1750
    Temp was in mid-50s throughout. It had rained overnight, the path was wet in spots. There were surprisingly quite a few people out. I was very happy to get outside, and even happier that I lucked out and had mostly good weather, it was cloudy, a little windy, a few drops of rain.
    This again was my longest run since the marathon. I'd like to get back around 15 miles and stick mostly there for a while, bounce up a little here and there.

    Traveling for work this coming week. I'll swim here tomorrow morning, probably in ABQ on Tues (if I can brave the 5AM workout), and probably in Farmington NM on Wed (there's a pretty new team there). My evening workouts will be minimal, depending on what is available at the hotels. I get back Wed night.
  2. Wed PM Weights/Thurs AM Swim

    by , February 5th, 2009 at 12:24 PM (aztimm's training blog)
    Stopped by the gym on my way home last night. Mixed up the order I do things a little bit....

    * Chest: started w/decline bench. For some reason I can lift more that way than flat or incline. Then did a flat bench. Then did a flat bench dumbell flys. I wanted to use the fly machine, but it was being used every time I went near it.

    * Triceps: started w/skull crushers, similar to last week. Then did standing triceps curls w/25# dumbell. Then did triceps pull down, first with the rope (back to the weights), then with a bar (facing the weights). My triceps were really burning after that.

    * Abs: did 3 rounds of 20 on the LifeFitness ab machine, then went to the Ab-X. I saw a trainer working with someone, she had her legs straight up, doing crunches on it....so I started with that, 2 sets of 20. Then did 1 set of 50 normally. Then moved to a decline bench and did 50 elevated situps.

    * Cool down: did a 300 swim, then went in the hot tub and stretched



    Made it to swim this morning 6 AM with the team @ ASU Rec Center (SCY)
    --did 70 pushups and held The Plank for 3 min...mostly my usual Plank thing
    --air temp in the mid 50s, water seemed a bit warm, around 80F
    --had a very light group. I had my own lane for a while, then a guy came in and we split it

    around 500 warm-up

    3 sets of (200 free, 100 kick, 200 free, 100 stroke)
    --I did the free mostly just aerobic, around 70%
    --for the first round of kick, I did a mix of free/breast w/board; put on fins and did the other 2 on my back with a mix of flutter and dolphin kick
    --my stroke was all breast
    --we didn't really have an interval. I took about 5-10 sec rest between everything
    --I did an extra 50 on one of the 200s (kind of zoned out)

    3 sets of (50 easy, 50 fast, 2 x 50 easy, 50 fast) all on 1 min
    --I missed the first 2 50s
    --did it all free, my fast 50s were on around :32

    200 easy cool-down

    Total: around 3200


    planning to run tonight @ Tempe Town Lake.
  3. Tues Workouts

    by , February 3rd, 2009 at 09:50 PM (aztimm's training blog)
    Made it to swim this morning with the team, 6AM @ ASU Rec Center (SCY)
    --did 70 pushups and held The Plank for 3 min before leaving home. Held 1-foot for 25 sec each this time
    --air temp was very mild, around 50F (see below we had a great day). Water around 78F
    --both Johnny and Simon were coaching on deck. I like it when there's 2 coaches, most of the time, as they give great feedback on making improvements. When there's just 1 it is tough for them to watch the whole pool.

    Warm-up: I got in 550 yds (was supposed to be 600) done--
    --300 swim
    --200 pull (I used paddles with straps on fingers only + pull buoy)
    --100 kick (I only got in 50, but I'm sure my legs thanked me for it)

    3 x 500, with about a min rest between each, done as--
    --#1 regular free swim, I did around 80-85%
    --#2 with pulling gear (same as above warm-up) + breathe ever 3/5/3/7 strokes
    --#3 broken at the 100 for 5 sec

    4 x (5 x 50 @ 1:15)
    --I don't remember all the specifics, but within each set of 5 x 50 we were supposed to decrease our stroke count
    --by whole sets (so for the larger 4x) we were supposed to complete each 50 faster
    --I think I was able to do my last 50 with about 24 strokes (11 down/13 back) in about 36 sec
    --sets like this (we sometimes play 'swim golf' keeping track of stroke count + time) are great for trying to be both fast and efficient in the water

    200 easy cool down

    total: around 3250 yds

    Johnny did work with me throughout the set. I tend to move my head too much, and he's trying to get me to fix it. I just need to focus on it a bit, and hopefully it will become a habit. I'm glad to have him back, and he is up to the challenge of getting me to a min (or less) 100 SCY free.

    ____________
    Tues PM: got in a good pace run, outside, along the canal near home. Had to change what I planned to do since I started later....only had to cross 1 road (twice, but didn't want to deal with too much traffic), and wanted to plan for possible darkness, but the sun was still setting when I got back.
    Air temp at start: about 81F At finish: about 75F (slight breeze throughout)
    Started: 5:25 PM
    Nike+ Program: 5 miles (this impacts the feedback it gives, miles left, etc)
    Actual distance: 5.03 miles
    Time: 39min 32 sec
    Pace: 7:50/mile
    Calories: 625

    I started out in my usual way, not really knowing what I wanted to do. Then my iPod's music kind of drove me fast pretty quick, and I kept up the pace. Here is my pace where I took a pace count (pressed the iPod center button). All distances are just the current pace (about last 100m) from the distance:
    Mile 1: 9:40
    Mile 2: 8:05
    Mile 2-1/2: 7:42
    Mile 3: 8:03
    Mile 4: 7:46
    Mile 5: 7:00

    I think the pace around mile 1 was a little slower because I slowed down to cross the street in there. On the return, I didn't have to slow/stop for traffic (perfect timing).

    This was one of my fastest runs for months. I can't decide if I like the warmer or cooler weather better. I'm sure there's many other factors that play into it, what I ate/drank, sleep, etc.

    ________
    Had a fairly uneventful trip down/back to Tucson. I rented a car (cheaper for my company than paying me mileage, and I'd rather not put miles on my own car) and got a Ford Mustang. I don't know what it is about those, I'm usually a pretty conservative driver normally, but behind a Mustang....things change. It had satellite radio (Sirius) so I enjoyed First Wave (#22) for most of the trip.
  4. Monday night weights

    by , February 3rd, 2009 at 01:44 AM (aztimm's training blog)
    Was able to swing by the gym on my way home tonight.

    Started out with a 2-mile treadmill run, more to warm-up, but also to get out some of the kinks from my long run yesterday. I've found that a short run the day after can make my next run a bit more tolerable.
    Nike+ details-- distance: 2.03 miles, time: 16:43, avg pace: 8:13/mile, calories: 252

    Then went over and did my weights session, main focus biceps and back/shoulders:
    * biceps: I try to do some standing and sitting curls, with both dumbells and the EZ bar. Today was seated preacher curl w/75# EZ Bar (4 rounds of 12); then 3 round of 12 standing bicep curls w/35# dumbells; finished up with standing multi-machine, using an EZ-type bar 4 rounds of 12 w/90-100-110-120#
    * Back/shoulders: started out with my 'usual' lat pulldowns (both front and back). I thought I wanted to use the Hammer Strength machines that I'd been using lately, but they were all full. So I went back to the Precor machines, probably for the best to vary things up a bit. 4 rounds of 12 lat raises w/50#; 3 rounds of 15 shoulder presses w/90-100-110#; finished with 3 rounds of 15 seated row also w/90-100-110#
    * Of course I always seem to do some abs... did 50 elevated situps, then 25 elevated with a 10# weight, then 20 elevated Rocky situps, then just 5 regular elevated. I could barely move after that
    * Although I really didn't have the time, I squeezed in a 200 easy swim....wanted to work some kinks out of my arms....nice and easy, then spent a few min stretching in the hot tub

    Planning to swim with the team tomorrow morning. I'm in meetings most of the day, one in the morning locally (not in my office), then a lunch meeting in Tucson. I'm hoping to get back (I'm gonna skip the office), go for a 5-6 mile Canal run around 4PM, then do some work from home for a few hours.

    It may seem like I workout a bit...but having some travel looming over me, I'm trying to get in what I can when I can, since I know come next week, and after I may not get in much.

    Oh, and I talked to my Mom today. She's thinking of skipping this thing with my brother's family in Cleveland in late March, instead going in May (she actually wants to come here in March, but that's another story). I told her that May sounded better to me, and of course the Cleveland Marathon is in mid-May. So maybe I'll *think* of doing that; if not the full, maybe the half. I'm sure my brother, his wife, and my 3 nieces would be cheering me on. I've only been to the Cleveland area 4 or 5 times, and its been a few years since I was there last. Anyone here from the Cleveland area and/or know anything about this race?

    Updated February 3rd, 2009 at 01:51 AM by aztimm

    Categories
    Strength Training and Dryland Workouts
  5. Tues PM/Wed AM Run/Swim workouts

    by , January 28th, 2009 at 11:39 AM (aztimm's training blog)
    Got in a treadmill run at the gym on my way home. Just around 3-1/2 miles...

    Nike+ details-- distance: 3.7 miles, time: 29:29, avg pace: 7:56/mile; calories: 460

    The guy I was supposed to run with didn't show, and I worked later than I expected. While I wanted to do the zoo/botanical garden run, it is better to do the first few miles of that with at least some light. I like to run some trails on the way up, sometimes see jackrabbits. Actually almost stepped on a rattler once... And I nearly ran into a homeless guy once. But this run, as the sun is setting, gives some awesome views of Camelback Mountain. Maybe next week.

    ________________

    Made it to swim with the team this morning, 6AM ASU SRC (SCY)
    --it was pretty chilly out!!! I'm sure I'll get no sympathy from many of you, but it was in the upper 30s, thankfully the water was nice and warm (steamy), around 80. it was almost painful going to the locker room after being in that water though
    --did 70 pushups (and held the pushup position for an extra 20 sec); then held The Plank for 3 min. First min was resting my forearms on the floor (from elbows to wrists), then got in a pushup position for the other 2 min, and did 15 sec with each leg
    --had a nice crowd swimming, 4 people in my lane. I went #3 most of the set, until the end...

    around 2-300 warm-up (I got in a little late)
    4 x 50 @ :50
    4 x 100 @ 1:30
    4 x 50 @ :50 (supposed to be non-free, but my lane all did it free)
    main set--
    #1: 1 x 100 @ 1:30 around 70%, 2 x 50 @ :50 at 90%
    #2: 1 x 200 @ 3:00 at 70@, 2 x 100 @ 1:40 at 90%
    #3: 1 x 400 @ 6:00 at 70%, 2 x 200 @ 3:20 at 90%
    we then repeated #2, then #1
    did a 300 cool-down (didn't want to get out of the water)
    total: around 3300

    I didn't really pay attention to my times until we were doing the fast 200s...came in around 2:25/2:22. On the 2nd 100s came in on 1:12 then 1:10 (caught the #2 guy, I told him later he held me up, he told me I was getting his draft I then went #2 for the last round). held :33 and :32 on the last 50s.

    Hoping to get to the gym tonight, weights for biceps + back/shoulders, and probably some abs.

    I got spoiled from the nice weather we've had over the past week (near record highs), and even planted my garden on Sunday afternoon. Then I covered it with old sheets last night, just in case...I live in the suburbs, and it could have gotten near freezing, though I don't think it did. Looks like we'll be back in the 70s (highs)/40s (lows) in a few days.
  6. Mon Jan 26: PM gym

    by , January 27th, 2009 at 01:19 AM (aztimm's training blog)
    Since this is my last week in the office the whole week for a while (and my boss is out of town), I was able to sneak out somewhat early and head to the gym. Next week I have a bunch of meetings, some in the office, some elsewhere in town (we have an office about 28 miles away on the north side of town), and even one in Tucson. The following week I'm in New Mexico for a few days, then I have a quick trip to Germany.

    Gym was full of Monday folks...these are almost as bad as the resolutionaries. Thankfully, most stayed out of my way.

    Started out with about 2 miles warm-up run on the treadmill. I got into a song so it lasted a little longer...
    Graph from Nike+: aztimm_run_01262009
    Nike+ details-- distance: 2.25 miles, time: 17.56 miles; avg pace: 7:58/mile; calories: 279
    had a tough time getting into the run, left leg was a bit sore, but eventually it loosened up.

    Weights focus was chest + triceps:
    * chest: assisted bench press 4 rounds of 12, 1 w/45s, 1 w/55s, 2 w/60s; decline bench press 3 rounds 1 of 15 w/35s, 1 of 12 w/45s, 1 of 10 w/45s (started to die); flat bench dumbell curls, 2 rounds of 15 w/42.5#, 1 round of 15 w/47.5# (would have grabbed 45s but they weren't there, really didn't think I could do that much--surprised myself); 4 rounds of 15 on the seated fly machine 1 each w/100-110-120-130 (this was after 2 triceps sets)
    * triceps: standing triceps curls w/25# dumbell 3 rounds of 12; 4 rounds of 10 pull downs on the multi-machine w/the rope w/40 lbs; 3 rounds of 15 on the Precor triceps extention machine w/60-70-80, 1 round of 12 w/90 (triceps burning at that point)
    * mini abs set: 3 rounds of 15 on the Hammer Strength abs machine w/80#; 3 rounds of 50 on the Ab-x

    debated between the abs set or a swim, abs won.

    planning to swim tomorrow AM, run in the PM. a guy I work with claims he'll run with me. He wants to do the zoo/botanical gardens run with me (haven't done it for ages). But last week he was supposed to run with me, then claimed he forgot his gear. We don't live far apart, and I told him that I could meet him near his house and we could run from there, but then he changed his story... He wants to do the marathon next year, but I'll be surprised. He's about 10 years younger than I am, about 3" shorter, yet weighs 25-30# more. He was also in the Army, so has a running background. He wants me to hound him, but I just don't have the energy for that.

    Haven't decided my backup just yet, I may do that run alone (it is 5.5 to 6 miles but some hills, esp going up Galvin Pky to McDowell), or go to the gym and do a treadmill run (4 miles) and swim. Packing my gym gear, just in case.

    Updated January 27th, 2009 at 01:26 AM by aztimm

    Categories
    Strength Training and Dryland Workouts
  7. Friday night weights

    by , January 24th, 2009 at 01:18 PM (aztimm's training blog)
    Stopped by the gym on my way home last night. By the time I was changed and started, it was around 6:50 (tons of cr*p going on at work). Anyway, did a 2-mile treadmill warm-up run (somehow Nike+ didn't take), started around 9:00/mile pace, worked down to 7:45. Avg somewhere around 8 to 8:10, according to the treadmill. Probably around 275 calories.

    Was planning to do my usual chest/triceps workout.
    * chest: yes, finally got on the assisted bench thing. 1 round of 12 w/45's, and built up to w/60s (highest I remember); elevated bench, started w/3 rounds of 12 w/25s building up to 35s on #3; decline bench flys w/42.5# dumbells; seated Precor fly machine 4 rounds of 15 w/100-110-120-130
    * triceps: 3 rounds of 12 standing triceps curls w/25# dumbell; 4 rounds of triceps pull downs w/rope on multi-machine (see below) 1 w/50, 3 w/40; 3 rounds of triceps extentions on Precor machine w/45#
    * abs: 1 round of 100 on Ab-X

    So I was trying something different, using the pull down with the rope. I usually stand looking at the weights with a bar, but saw someone else standing with their back using the rope to it so did that. I did 1 round (with 50#), then a guy using the lat pull down next to me asked if I wanted some advice, of course I said sure. He told me to pull down more, and pull the rope apart. He also suggested I do, "skull crushers with the EZ bar," (how appropriate I just saw that term yesterday). He asked what my goal was, I told him I swim and triceps are huge for swimming. He told me I should vary a bit. That rope thing sure did something, my triceps are really burning now.

    Hardly anyone on the treadmills at the gym (out of about 30, I think 4 were being used), yet quite a few guys lifting... Certainly didn't make me feel as guilty having pizza & wings afterwards last night.
  8. Wed-Thurs Jan 21-22 PM/AM workouts

    by , January 22nd, 2009 at 11:57 AM (aztimm's training blog)
    Went to the gym on my way home last night, main focus was biceps and back/shoulders, did a little abs too
    * biceps: standing bicep curls w/curvy bar (the preacher curl was taken) 2 x 12 w/70#, 2 x 12 w/75#, standing dumbell curls (1 each arm at a time) 3 x 8 w/40#, standing bicep curl w/multi machine 4 x 12 w/80-90-100-110
    * back/shoulders: seated lat pull down w/multi machine 4 x 12 w/90#, seated shoulder press Precor machine 3 x 12 w/90-100-110, seated row Precor machine 3 x 12 w/90-100-110, seated Precor lat raise machine 3 x 10 w/50#
    * mini-abs set...3 x 50 on the Ab-X, 1 x 50 elevated situps, 1 x 15 elevated situps w/10# weight, 1 x 5 elevated

    Thurs Jan 22, 6 AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was warm between 65 and 70, cloudy and light drizzle (it rained overnight), water seemed cool at first (around 78), but nice once we got into the set (we've had unusually warm weather lately, broke a record high yesterday)
    --swam in the lane w/Stephen (and Jim) who also ran the marathon (his time was 3:15)...this was his first swim back, but said he hiked on Monday. He's not sure when his next race will be, but he seemed a bit interested in Lost Dutchman. He's a triathlete; definitely a very strong runner, and a pretty good swimmer (have no idea on biking). When we do short sprints (50s, maybe 100s) he gives me a good race.

    600 warm-up
    4 rounds of (1 x 75 @ :20 rest, 2 x 50 @ :15 rest, 3 x 25 @ :10 rest)
    --rounds 1 & 2 normal free
    --round 3 stroke/IM; 75 IM (no free), did 50s/25s breast
    --round 4 kick (I had thought my legs were recovered until this)
    --75 supposed to be easy, 50s moderate, 25s fast
    --I led the lane on this set
    5 x 200 @ 4 min, non-free
    --the others did 1-4 free, I went last...on 1-2 did 100 breast/100 free, #3 150 breast/50 free, 4-5 200 breast (times around 2:50-55)...tried to not take the breast too hard, long strokes, work on walls/glide, etc. (Jim got out on #5, Stephen did breast/back and went behind me).
    200 easy cool-down
    total around 2800

    Most of the soreness in my legs was gone when I woke up. But all it took was a small kick set to let me know they're still tender.

    Planning to do a run tonight @ Tempe Town Lake, although if it is raining I may take it inside on a treadmill. A light drizzle I can handle, but would rather not a downpour. I'm thinking of 3-4 miles, but we'll see what happens.

    Found out today that my team's 'invitational' meet is probably around Mar 14/15 (just a 1-day meet). I want to try to beat a minute on a 100 SCY free, and will do a few other events, based on the event lineup. My fastest 100 SCY free in a meet (been about 6 years) was around 1:05, but I did a 1:02 in workout in Nov.
  9. Jan 20-21 PM Gym, AM Swim workouts

    by , January 21st, 2009 at 12:17 PM (aztimm's training blog)
    Tues Jan 20, PM workout at the gym

    Main focus was chest + triceps, and some abs thrown in
    * Chest--bench press with flat bench (free bar, the assisted was being used the whole time) 2 sets of 12 w/35s each side, 1 set w/40s, 1 set w/45s; decline bench 1 set of 12 w/25s, 1 set of 12 w/30s, 1 set of 12 w/35s; decline dumbell flys 3 sets of 12 w/37.5s; seated fly machine 1 set of 12 at each 90-100-110-120 (this was towards the end of my triceps, this machine continues to be the single most popular in the gym)
    * Triceps--standing machine pull downs 3 sets of 12 w/80, standing curls w/25 dumbell 3 sets of 12, and used the seated dip machine but didn't sit kind of leaned into it (saw someone else do this and copied) 3 sets of 20 w/160 (this was nearly one of those cry for Mommy moments at the end)
    * Abs--machine 3 x 20 (don't remember weights), 1 x 60 on the Ab-X
    Changed, went into the pool 200 easy, then went in the hot tub and stretched

    Wed Jan 21, 6 AM swim practice with the team, ASU Student Rec Complex
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was very mild, around 65, water seemed chilly at first around 77
    --it was extremely crowded at first, about 6 per lane, but we finished with just 2

    around 400 easy warm-up
    10 x 50 @ 1:00, each 25 kick (no equip), 25 drill
    12 x 200 @ 3:00, best average. I came in around 2:35 for 1-6, around 2:32 on 7-11, and 2:25 on the last (I always seem to hold out too much)
    200 easy cool-down
    total: around 3500 yards

    planning to go to the gym tonight, focus on biceps and back/shoulders.

    most of the soreness is gone from my legs. just a little bit in my right hip. I'm hoping to do an easy 3-ish mile run tomorrow night @ Tempe Town Lake.

    I'm considering doing the Lost Dutchman 1/2 Marathon on Sun Feb 15 (here in Apache Junction, AZ). There's a few guys I swim with who now want me to do that (maybe I should have kept my running more of a secret). A guy I work with is considering the 10k. I'm also looking into doing the Steamtown (Scranton, PA) full marathon on Oct 11...hopefully I should be ready for another by then, and still get ready for the 2010 Phx/PF Chang's Marathon.
  10. Sat Jan 10, 2009: weights

    by , January 11th, 2009 at 12:16 AM (aztimm's training blog)
    Sat Jan 10, 2009...gym workout this afternoon

    I opted not to do the 100 x 100's with my team today. Instead was at home, doing the usual cleaning and took down the remainder of the inside Christmas decorations. Plus it is something like what they say about climbing Mount Fuji (which I've done), "Once you are wise, twice you are a fool." I did that 100 x 100s last year, and it was enough for a while.


    started out with a 7-min warm-up on the stationary bike (Lifecycle). Tried to keep the RPM's around 90-95. Started out on level 8 (out of 20), went up to 9, 10, and finished on level 11.

    main focus of weights was biceps + back:
    * biceps: 3 sets of 12 of preacher curl w/35s on both sides (plus bar), 3 sets of 10 of standing bicep curls with 35# dumbells, 4 sets of 12 of standing bicep curl (multi-machine) @ 90-100-110-120
    * back/shoulders: 3 sets of 10 (front and back) lat pull-downs (with multi-machine, right next to where I did biceps), 3 sets of 12 with seated shoulder press (Precor machine) at 90-100-110#, 3 sets of 15 seated row (Precor machine) at 90-100-110#, 3 sets of 12 of lat raise (Precor machine) 40-45-50, 2 rounds of assisted dips (machine) w/65# (lower weight is better)
    * some very quick abs, 1 set of 50 on the Ab-X, and 1 set of 50 elevated situps on the decline bench

    tomorrow is long run, hoping to get in 15 miles tomorrow in the morning. supposed to have nice weather. depending how that goes will depend if/what I register for, for next week's marathon (online registration closes at midnight tomorrow night, can still register at the expo if event hasn't closed). probably no gym workout tomorrow. have to take down the outside lights tomorrow also, plus a trip to Costco.
  11. Thurs-Fri Jan 8-9 PM/AM Workouts

    by , January 9th, 2009 at 12:09 PM (aztimm's training blog)
    Thurs Jan 8, 2009: PM Run
    made it over to Tempe Beach Park to begin my run after work. started around 6:45 PM
    temp at start: 58F, at finish: 56F


    Graph from Nike+: aztimm_run_01082009
    Run details-- distance: 6.03 miles, time: 51:15, pace: 8:29/mile, calories: 749
    there were some fighter jets doing some runs along the PHX flight path, was crazy. the normal planes don't usually bother me when I have my iPod on, but I could still hear these over my iPod.
    set my Nike+ for 6.5 miles, but wasn't sure how far I'd go. started out by going down past the Tempe Art Center, turned around, back and up to the Rural Rd bridge, crossed it, then followed the path on the north side up to Curry Rd, turned around and back the same way. A little shorter than normal, but it was very nice to get outside and run...fresh air, etc. I may not run as fast as on a treadmill, but I just like running outside.

    After I finished, I heard the light rail train approaching the area, so I snapped a picture of it going across Tempe Town Lake with my iPhone. I'll attach that and a picture of the Mill Ave Bridge too. These aren't the best quality, and I haven't done any cleaning up of them....


    Friday Jan 9, 2009
    : 6AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp around 40F, water around 80F, again very steamy

    around 400 warm-up
    300-200-100 @ 20 sec rest, kind of continued warm-up, getting ready
    10 x 50 FAST @ 2 min, I did an easy 50 after each
    200 easy warm-down
    total: just around 2200, if you include the easy 50s. Generally our sprint sets are shorter sets with more rest. I felt ok (not super fast, not super slow either). Held around 34/35 for the first 5, then around 33 for the next 5, think around 32 on the last.
    A year ago, when I was just swimming, I wouldn't have liked a short-distance workout like this. But now, it kind of fits right in with everything else.

    Planning to go to the gym tonight, focus on chest + triceps. Probably gym again tomorrow afternoon (biceps + back), and a longish run Sunday, depending what I decide.

    Chatted with a guy after workout today, he's doing the 1/2 marathon next week. I told him I'd make a decision this weekend on if I'll do the full, 1/2, or none... I hadn't really considered doing the 1/2, since I know I can run that far, but with him there we could do some pacing and try to finish in a decent time (his goal is 1:50). Or I may just go for it and register for the full....or wait this one out. Decisions decisions. He told me he did the Lost Dutchman (in AJ) 1/2 last year, and it is full of hills, far tougher than PF Chang's (PHX).
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  12. Wed Jan 7, 2009: PM Weights

    by , January 8th, 2009 at 01:47 AM (aztimm's training blog)
    Made it to the gym on my way home, 24 Hour Fitness, Az Ave & Pecos, Chandler AZ

    started out on one of the bikes, just to warm-up. did a 7-min workout program, specifically called, "Warm-up." Lots of hills, seemed I was struggling most of the time. Tried to keep my RPM between 90 and 95. Held a 3 min mile pace (yea not great, but working on it).

    weights: main focus was biceps + back/shoulders
    * biceps: seated preacher curl w/barbell (3 sets of 12 reps, 2x70#, 1x75#), standing curls w/dumbells (left-right, repeat), 3 sets of 12 w/35s, bicep curl machine 3 sets of 12, standing bicep curls w/pulley machine 3 sets of 12
    * back/shoulders: lat pull down 3 sets of 10 (1 back-1 front, repeat), shoulder press 3 sets of 12, lat raise machine 3 sets of 12, seated row machine 3 sets of 12
    * misc: finished with the assisted chin-up machine. 3 sets of 12 with 65#, this is the machine that the lower the weight the better. since I weigh around 165, I was basically lifting 100.
    * abs: did 1 quick set of 50 reps on the Ab-X machine

    tomorrow: AM swim (usually recovery/stroke work), PM outdoor run @ Tempe Town Lake (weather is supposed to be great)

    think I've decided not to overdo the weights. my new plan is to get in 4x/week, 2 each of chest + triceps, biceps + back. I fit in a little of abs almost every time. I'll continue to swim 5x/week (M-F mornings for now), and run 3-4x week (long run Sun, short recovery treadmill run Mon, treadmill tempo run Tues, medium run Thurs). We'll see how that works....of course come my next biz trip (right now early Feb to ABQ, but could have another sooner) everything will go out the window.


    ---
    I found this bit about weightlifting on another forum, which I found very interesting, and I'll have to think about it....and of course try to follow it.


    "What's your goal? Goal dictates intensity. The most intense physically are compound movements with moderate weight done for high reps, which builds muscular endurance. If you reps in the 8-12 range you'll be building muscle, but it's not nearly as intense. Reps with heavy, heavy weight for very low rep is also very intense, but in a different way than low weight, high reps.

    Goal dictates regimen. The basic rule of thumb is, though, whatever you did last workout, do more this time, be it more weight, more reps or done faster. Only with new stress does the body respond and transform."

    Updated January 8th, 2009 at 12:21 PM by aztimm

    Categories
    Strength Training and Dryland Workouts
  13. Tues Jan 6, 2009: PM workout

    by , January 7th, 2009 at 01:55 AM (aztimm's training blog)
    Tues Jan 6, 2009: PM workout

    Was stuck in meetings from 10am until 4pm, and by the time I got my desk somewhat clear (my work email is a disaster) it was 6:15. I pretty much ran out of the office as fast as I could, drove to the gym, changed, and jumped on the treadmill. Set my iPod for 5 miles. At that point I realized I had 2 choices:
    * cut my run short and squeeze in a mini-set of weights (biceps + back)
    * do a half decent run
    So I took the second, managed just over 4 miles on the treadmill. At least the gym wasn't too crowded, I really wasn't in the mood to deal with people....

    Graph from Nike+: aztimm_run_01062008
    Nike+ details-- distance: 4.17 miles, time: 33.10, avg pace: 7:56/mile, calories: 518
    Again, it seems to either pour rain with good running music, or I get nothing from my iPod. I really need to refresh my music I guess. Anyway, had Modern English, "Melt with you," around 1/2 way through and never realized it had a good running pace (great song too). For the last 1/2 mile, I kept inching the pace up and it was around 7:10 at the end (it takes me a little while to shut down Nike+). Oh, and there's absolutely no way I held a 5:34 pace even for a second (but I once was that fast). When I first finished, the guy walking on the treadmill next to me said, "Nice run," I kind of just grunted, I really can't speak for a while when I first finish.

    I did manage to sneak in a quick abs set, even though people were hogging some of the machines. Did some ab machine with weights, handles above your head and the whole thing kind of moves together like crunches (3 sets of 15, various weights), then 3 sets of 50 on the Ab-X (I'm starting to like that). The decline bench (that I use for elevated situps) was being used, so I just did around 150 crunches, then called it a night.

    Overall, this was one of those great stress reliever type of things that I really needed. I think I might have been a bit harsh with a post on the forums earlier today, I may have to do some re-working of it...

    Workouts for tomorrow: AM swim, PM weights (biceps + back), of course based on what is in store for me at work.
  14. Mon PM-Tues AM (Jan 5-6, 2008) workouts

    by , January 6th, 2009 at 12:00 PM (aztimm's training blog)
    Monday Jan 5, PM gym workout, 24 Hour Fitness, AZ Ave & Pecos Rd, Chandler
    WOW, the crowd sure showed up last night. Only 2-3 treadmills available, and it was just plain busy all around. I had to park a distance away, that gave me my first clue.

    Started out with a ~2 mile run to get myself warmed up:
    Graph from Nike+: aztimm_run_01052009
    Nike+ details-- distance: 2.05 miles, time: 16:32, pace: 8:03/mile, calories: 254

    Moved over to weights, focused on chest + triceps:
    * chest: did 4 rounds of bench press (flat bench, totally free weights, a guy was hogging the one in the racks), 4 rounds of incline bench, 4 rounds of flat bench dumbell flys, 4 rounds of machine seated flys
    * triceps: 3 rounds of standing tricep curls w/dumbell, 4 rounds of machine tricep extention, 4 rounds of tricep push-down, 4 rounds of tricep pull down
    Just did an easy 200 swim, and sat in the hot tub for around 5 min

    Tues Jan 6, 6AM swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 push-ups and held The Plank for 2 min before leaving home
    --air temp around 42F, water around 78F
    around 500 warm-up
    12 x 50 @ 1 min; done in 2 groups of 6, 1-4 IM order (25 drill/25 stroke), 5-6 free (same way)
    four rounds of the following
    --200 moderate
    --100 build
    --2 x 50 fast
    --round 1 free, 200/100 @ 1:30/100 pace, 50s on 1min
    --round 2 free pull, same intervals
    --round 3, non-free, 200 @ 3:30, 100 @ 1:45, 50s on 1min
    --round 4 kick, 200-20 sec rest, 100-10 sec rest, 50s-5 sec rest
    6 x 50 @ 1:15, 25 all underwater, 25 easy recovery
    200 warm-down
    total: around 3200 yards

    hoping to get to the gym a little earlier tonight. want to do a ~4 mile pace run, then focus on biceps + back, with some abs. tough to balance it all in now that work is back to normal.

    my weight has been flip-flopping like crazy since I started at the gym. generally I weigh ~10 lbs less after my long run on Sundays, and it isn't all quite coming back since I've added in weights. I thought lifting was supposed to add weight, but I seem to be losing...if it continues (and I get to high school weight) I'll start to get concerned. as it is, I haven't been at this weight for around 20 years.
  15. Sun Jan 4, 2009: long run

    by , January 5th, 2009 at 12:50 AM (aztimm's training blog)
    Sunday Jan 4, 2009....long run day
    --its official, I'm now a fair weather runner
    --woke up very sore this morning, chest, back, arms, you name it I pretty much hurt there
    --weather was pretty crummy most of the day. off/on rain, clouds, etc
    --a Starbucks Vivano helped pick me up later in the day
    --decided to just do the errands first, and go to the gym to do a treadmill run, got there and started around 4:50 PM.

    Nike+ graph: aztimm_run_01042009
    Nike+ details-- distance: 14.16 miles, time: 1:59:19, pace: 8:25/mile, calories: 1757
    With warm-up and warm-down, almost exactly 15 miles. According to the treadmill (for what its worth) my heart rate was 170ish when I finished, so I wanted to really take a nice 5 min to warm-down.
    This is the furthest I've ever done on a treadmill. My prior record was a 10k last summer on a hotel treadmill in Vegas (yes there's more to Vegas than the casinos). I couldn't figure out how to break the 60 min limit (plus 5 min warm-down), so I broke my workout into 2-65 min segments. I think the big dip was where I was adjusting the speed a little and hit the stop button instead of the up or down (took a bit to put it back). I stopped after 65 min (restroom, water and Gatorade break), again around 95 min (water), again around 15 min before the end (water and a splash of Gatorade).
    It really wasn't terrible; I had at least 4 TV's in my near vision, I was mildly entertained by Monk for the last 45 min or so. Seemed to have a ton of good running music; supposedly when I have a fast pace going it is supposed to keep giving me fast stuff, and it worked today.

    Changed and went in the pool...did a very easy (maybe 50-60%) 500 easy swim, stopped at the 100 and 300 for water/Gatorade breaks.

    Between the water, Gatorade, and nice cool-down, I wasn't terribly sore after, and was able to walk to my car just fine. Even now my legs don't feel that bad (not that I could do another run like this right now).

    I'm planning to swim with our team at 5:30 in Scottsdale tomorrow morning, then hopefully stop by the gym on my way home (2-mile run to get the kinks out, chest + triceps, then maybe a quick swim). I've swam with our Scottsdale group before, last May/June, when the ASU Rec Center pool was closed for a few days. A little further from home, but traffic shouldn't be bad at that hour. I'll probably just use surface streets from there to my office. I assume I'll see fellow blogger Patrick Brundage, but he'll be in with the super fast folks, while I'll hopefully be in a somewhat sane lane. During my last visit to Scottsdale I swam around 5,000, hopefully the coach doesn't have that planned for tomorrow.
  16. Sat Jan 3, 2009: weights

    by , January 4th, 2009 at 12:01 AM (aztimm's training blog)
    Sat Jan 3, 2009....went to the gym for mostly a lifting session this afternoon

    Started out with an 8:45 on a bike, 2-1/2 miles, pretty much just to get warmed up and get the blood flowing. I'm planning to start biking-->express bus-->light rail to work once in a while, so want to make sure I could bike. The bike portion would be 1-1/2 miles to the bus, then 1/2 mile from rail to office. Maybe a little more if I swim over lunch. Planning to get the mountain bike out and see how it looks tomorrow.

    Main focus of weights was biceps + back:
    * biceps....started with a free weight bar on the curl rack, 2 sets of 12 w/25 each side, 2 sets of 12 w/30 each side (plus bar)....did 3 sets of 12 standing curls w/35 lb dumbells (1-left 1-right)....4 sets of 12 on a seated curl machine (don't remember weights)...4 sets of 12 on a standing curl machine (think something like 90-100-110-120)
    * back....started with a shoulder press machine (Precor), 4 x 12 (don't remember weights), lat raise machine (Precor), 4 x 12 @ 50 lbs, seated rower Precor 4 x 12 (don't remember weights), lat pull down, 4 x 20 (1-back 1-front rotating) think 80-90-100-110. Finished up with some pull ups....3 rounds on the minute, did 5 on 1-2, 6 on the 3rd
    * abs....3 x 50 on the Ab-X, 70 elevated situps (50, then 10 w/10 lb weight, 10), then around 150 crunches on flat bench (varying legs)

    Went in the pool and did a 500...kind of started out easy, got a little fast 250-400, then easy 100 at the end. Didn't really feel like a proper swim workout. Went in the hot tub and soaked for around 5 min.

    Tomorrow hoping to do a long run in the morning....depending on the weather. It got cloudy during the day today and it could rain tomorrow. Worst case, I'll go to the gym and do a treadmill run. Hoping to get in around 15 miles.
  17. Fri Jan 2, weights and swim

    by , January 3rd, 2009 at 12:30 AM (aztimm's training blog)
    Friday Jan 2, went to the 24 Hour Fitness, Arizona Ave & Pecos

    Started with weights, main focus chest + triceps
    * Chest....bench press on the racks (2 sets of 12 w/45's each side, 2 sets of 12 w/50 each side), elevated bench (2 sets of 12 w/25's each sie, 2 sets of 12 w/30 each side), decline dumbell flys (w/40 lb dumbells 3 sets of 12), seated fly on machine (4 sets of 12, 100-110-120-130).
    * Triceps....standing curls w/dumbell (3 rounds of 12 w/22.5, 1 round of 12 w/25), tricep extention machine (can't remember weights), seated dip/pushdown machine (can't remember weight, but this thing made my triceps burn), then played around on the assisted chin-up machine (did 3 rounds of 10 w/60 lbs, lower weight is better).
    * Abs...seems like I always wanna finish up with abs....3 rounds of 50 on the Ab-X machine, some elevated situps on the decline bench (50 regular, 10 w/10lb weight, then 10 more), then about 300 crunches on a flat bench varying my legs

    Changed and went in the pool....
    400 warm-up, the last 75 at about 85-90%
    100 FAST free (came in around 1:12, still learning this pool)
    100 easy
    2 x 100 kick @ 2 min
    100 easy
    8 x 50 @ 1:15, first 25 FAST 25 easy free, fast for #1, 3, 5, 7 Breast, for #2, 4, 6, 8 Free
    100 easy
    2 x 50 breast @ 1:30 fast (came in around 38)
    50 easy
    2 x 50 free @ 1:15 fast (came in around 33)
    200 easy warm-down
    total: 1850 yards
    then sat in the hot tub to wind down a bit

    Just found out that tomorrow's and Monday's swim workouts are canceled. Tomorrow I probably wasn't going anyway, but Monday I'd rather not miss. I may swim in Scottsdale, or go to the gym in the morning to swim.

    Updated January 3rd, 2009 at 12:38 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Thurs Jan 1, 2009: Run

    by , January 1st, 2009 at 07:04 PM (aztimm's training blog)
    Thurs Jan 1, 2009: started the new year off on the right foot!
    --slept in until 8:30 this morning. man it felt GREAT! only made it up to see in the new year for Eastern and Central time zones last night. That's one nice thing about being out West, you can celebrate whenever you want!
    --just in from a medium run, then did a mini-abs set
    --really stretched out good and did 40 push-ups (more to get myself going) before heading out
    --temp around 65 and just beautiful. not a cloud in the sky....this is why I love living in AZ! a slight breeze, which was very welcome after I got going

    Graph from Nike+: aztimm_run_01012009
    Nike+ run details-- distance: 6.04 miles, time: 50 min, pace: 8:15/mile, calories: 750
    I just didn't feel like doing my typical 9 miler, hadn't done a run of this distance outside for a while. Again, ran along the Consolidated Canal from around the 202 San Tan Fwy overpass, just up to Ray Rd. Up on the East side, back down on the West. Saw very few others out, maybe 2 other runners, a few bikers, and a few people fishing (I'd hate to eat anything they catch in that canal). My iPod really got me going today...."Kung Fu Fighting," by Carl Douglas around 1/2 mile in got me started (I don't necessarily like the song, just has a good running beat). Then around the 4-1/2 mile, "Du Hast," by Ramstein really got me going (I was really dripping sweat after that). My college German teacher may be disappointed if she knew that's most of what I got out of 3 semesters (although it has helped for some trips Frankfurt and MUnich).

    Did a mini abs set when I got home, just around 400 crunches, varying my leg positions a few times. Finished with some where I just hold in the UP position for 15-20 sec, really felt my abs burning.

    I think that's it for me for today. Working from home tomorrow, which means I'll try to run early, and go to the gym late. I'm afraid of the masses who will be at the gym, it has been very nice lately, but I think it may have been the calm before the storm.... We usually get a HUGE turnout at swim workouts in January, people come out of the woodwork. But at least there most people know what to do, how to circle, etc.


    Edited to add:
    Just added up my 2008 run totals. According to Nike+: 1222.22 miles. I know that it missed some here and there (and I ran a few times without), so probably another 30 miles (maybe more), putting me around 1250 for the year. I think that's good, and it would be great to match that in 2009.

    Updated January 1st, 2009 at 07:41 PM by aztimm

    Categories
    Strength Training and Dryland Workouts
  19. Wed Dec 31: PM gym workout

    by , December 31st, 2008 at 09:39 PM (aztimm's training blog)
    Dec 31....made it back to the gym after leaving the office early. It was such a beautiful day (probably around 75F at 3:30PM), I was tempted to go home and run instead...but trudged through for more torture.

    Didn't do any cardio as warm-up. Looking back, I really should have done something, and there's tons of machines. Maybe if I don't want to run, I'll try the rowing machines next time.

    Main focus of weights was biceps and back. Secondary...abs.
    * Did a variety of biceps stuff...preacher curl not on a machine per-se, but machine like but took free weights 4 sets of 12 each, 2 w/70, 2w/75. preacher curl w/37.5 dumbell one arm at a time, 3 sets of 12. standing biceps curl w/65 barbell, 3 rounds of 12. then some sort of machine curl (don't remember specifics)
    * Also got in a variety of back/shoulders/lats stuff... began with a lat raise machine, this is very evil, 4 rounds, don't remember weights. next was a shoulder press. then on to a seated row. finally a lat pull down on the machines that the free weights guys use.
    * Abs....started with a seated abs machine, 3 rounds of 20, something like 80/95/110 lbs. Next 3 rounds on the Ab-X, 50 reps each. Then 2 rounds of elevated situps, 50 reps each. Finished with 120 crunches (switched legs 1/2 way) on a flat bench (the balance is tricky).

    Went into the pool, thinking more about just loosening down....
    400 warm-up, easy for the first 200 then gradually working my way up to 85% for the last 100
    100 kick w/board, medium pace
    2 x 50 kick w/zoomers, all fly kick, 4 kicks stomach/right/back/left (stole this from the USMS forums)
    easy 100
    6 x 50 @ 1:15, first 25 FAST, 2nd easy free...#1-2 FLY, #3-4 Breast, #5-6 Free
    easy 200 warm-down
    total: 1200
    sat in the hot tub for around 5 min

    Overall, I'm pretty happy with 2008, as far as my fitness at least. I lost around 20 lbs, mostly in the first 4 months, and mostly due to increasing the distance of my runs. With that, my body fat (as measured by my Tanita scale) went from around 20% to 14%. I posted these on the USMS forums, but here are my goals for 2009:
    * Complete 2 marathons, and at least 1 other running race (maybe a 1/2, 10k, etc). Goal time of 4 hours for first marathon.
    * Compete in at least 1 swim meet (probably 2). Probably here in AZ, but I seem to visit family in PA so close to when Colonies Zone meets happen, it would be nice to go to one. If a SCY meet, meet or break 1 min for 100 free.
    * Get my money's worth from the gym membership I got for Christmas. Ideally 3+ times/week. I don't mind my weight going up if I increase my muscle mass.
    * Otherwise, pretty much keeping up what I started last year, without burning myself out.
  20. Tues Dec 30: PM gym workout

    by , December 31st, 2008 at 01:00 AM (aztimm's training blog)
    Tues Dec 30, PM session at the gym
    felt kinda sluggish when I left work, debated about going at all. ended up driving most of the way home and went to the 24 Hour Fitness @ Arizona Ave/Pecos, here in Chandler

    started out with a treadmill run. set my iPod for 5 miles. wasn't sure if I'd do that much, and according to the treadmill I did 4.3 miles; Nike+ fizzled out at around the 3 mile mark and never really got back on track....it says I only did 3.8 miles, oh well
    graph from Nike+: aztimm_run_12302008
    Nike+ details-- distance: 3.87 miles, time: 34:16, pace: 8:50/mile, calories: 480
    I started around a 9 min/mile pace, and inched up to around 8 min over the first mile, very gradually. Around .85 miles, Foo Fighters, "Monkey Wrench," came on my iPod, and I set my pace around 7:47. What I don't get is there are around 30 treadmills, maybe 7 of them being used, plenty of empties all over....and a guy has to use the one right next to me. He walked for about 10 min. There was a guy 2 over the other way who did a marathon+ on his treadmill, looked like he was going a fast pace too.

    Then I moved over to the weights....focus was chest + triceps:
    * basic bench w/bar on tracks, 2 sets of 12 w/45s, 2 sets of 12 w/50s on each side (plus bar)
    * elevated bench, free bar, 3 sets of 12 w/25s
    * seated chest press machine, 4 sets of 12, 80-90-100-110
    * chest flys w/dumbells (flat bench), 3 sets of 12 w/45s
    * chest flys w/machine, 4 sets of 12, 80-90-100-110
    * triceps curls w/25 dumbell, 2 sets of 10 each arm, 1 set of 10
    * triceps pull down (combo machine), 3 sets of 12 w/80

    all that took around 90 min, just took a quick shower and headed home (no pool this time)

    I'll swim in the morning, maybe a gym workout late tomorrow (biceps/back). no swimming on Thurs-Fri, Sat is that mega set, still debating if I'll do it. Probably runs on Thurs-Fri, and a gym workout on Fri.
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