Komen Race 2009

A few weeks ago I did the Komen 5k again. It's the first real run I've done since my injury.
I totally sucked.
though...I think I still did better than last year? So yay?
Eh.
I signed up for the competitive race. Not because I thought I'd be competing, but because that way I'd have an exact time for the race.
I'm smart.

So here we go:
45m 16s
number 200 out of 211 in the mens 30 to 34 age group (okay this figure is super sad...but at least I wasn't actually the last one)
That time puts me at a 14m 31s mile.
Again...eh...but now I know what I need to do to improve for the next one. I'm gonna sign up for one of the thanksgiving 5k's. We'll see.
Anyway, I'm out.

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back to it

Let's see, for some reason I stopped posting in January. I kept working out until April though...so I don't know what's up with that. In April I fractured my tibia at a Jiu Jitsu tournament and was out of commission for 12 weeks.
But I'm back now. Finally. I started back about a month ago actually, but that was just the once a week jiu jitsu class so nothing major.

Alright, so now officially getting back to it and tracking my progress again.

In that vain...

Today I walked/ran 2.29 miles in 45minutes. Poor poor pace I know, but it's a start getting back into it after the knee injury.
Then I did 10min on the stairmaster. Not my favorite but it's good for the knee.
Finished with upper body, 5x5 at 95lb for all 3 of the benches, reg incline recline.

And I'm out. Be back soon.

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WOD

Gym partner wasn't there yet, so I started the WOD.



Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.



Of course I scaled it. 20# lunge and 10 Burpees.

I finished 3 sets before the partner showed. Time was 8min.



For the record...burpees suck.



We ended up doing a hodgepodge of stuff. Some step workouts, pushups, weighted pushups, and bench.

I managed 135 on the bench.

Gym

Met the workout partner and worked legs.
I managed 95# squat with full range of motion, 3 sets of 6 reps.

Taekwondo/Jiu Jitsu

Jiu Jitsu was killer. I spent the night rolling with Mr. B. He's just entirely out of my weight class.
Still, as beat up and sore as I am now...it was a good night and a good class.

Taekwondo was good as well, made the basic stuff more solid and am ready to be striped.

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EP5K

I ran the ElPaso Energy 5k today.
Good times.
Couldn't sleep at all the night before, partly because I went to Jay and Heather's to sing like a rockstar and partly because of nerves.

So, on about 4 hours of sleep, I ran my 5k.
Unofficial results are in, and this is the lowdow:

Time: 36min 26sec (pr)
Pace: 11min 44sec per mile
Rank:
Overall: 1101/2065
Male: 728/1056
M30-34: 112/145

Not too shabby really.
Altogether, I busted my last 5k time easily, accomplished my goal of coming in under 40 minutes, and even managed to finish in a decent position overall given that it was only my second 5k.
New goals will be set for the next one. :)

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Upper body

First the run:
1.84 in 21:48. I know...a weird time...but my workout partner showed up and I was ready to stop. So, average time was 11min 50sec. (pr)
I wasn't expecting the pr time on that. Damn.
First mile was done in under 11:40, so that was a pr...I was a little upset that I missed the exact time, but I'd say somewhere between 11:30 and 11:40.

Then L and I did upper body, focusing on biceps.
I swear it'll be difficult to pick up a pencil by the end of the day. He slays me. It's a good workout though.

On the bench I did 135, we tried 155, but it was too much.
On decline bench though...I managed body weight. 165. Woot!
Only one rep on my own, but still...I did it!

Taekwondo and Jiu Jitsu

Good class. Working the Rubber Guard.
I got a busted lip with Mr. Butcher. Nothing intentional though, and nothing all that bad.
He wore me out though. It's crazy hard trying to roll with him.
Gotta learn some tricks to use against him.

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Deadlift

Running first, the 5k is only a week away.
Did 1.59m in 20min. So 12min 34sec average.
First mile finished in 11:54 (pr)
The old record was 12:21, so I kinda blew it out of the water.
I'll hit it hard again on wednesday and do 2 miles overall.

Then the WOD:
Front Squat 5-5-5-5-5 reps

I did 65-75-75-75-65
Then I did calves and the isolated squat machine.

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Gym

Running was just over 12min.
Then L and I worked triceps.

Taekwondo and Jiu Jitsu

Taekwondo

I don't spin.
There are skills you had as a child that you no longer have...which you no longer really have any use for. Which, more importantly, you had no idea you had lost.
Spinning is one of them.

I'm working on it though.

Push Jerk

First actual workout of the new year! Yay!
Crazy how many people were in the gym. I guess with all of the resolutions and suchlike.
Anyway, just an observation.

First the run:
1 mile in 13:07. Time is still improving.

CFWU, then the WOD.
Should have been the Clean and Jerk...but I didn't realize and did the Push jerk instead. Still a good workout.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

I did 75# and still only managed 7 before failure.
So altogether that's 28reps total. Not too bad I guess.

Then incline bench 5x5 with 95-115-125-125-125

The biggest part today was the warmup. I did 2 sets each, so it took longer to get through.

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