Training Log Archive: DARTvg

Commute with a bit extra west seattle miles added. Big wind made for a good time in the saddle.

Could not resist one full court game when I got in since there was pick up going on and I was already sweaty.

Commute home, added alki point and came up the backside...Big wind again

Warm up before working out

Core..snuck in a training session with a friend at the WAC and his paid trainer. I am going to join him on Mon and Wed for core sessions. I was late on his program and nearly broke after jumping in on a series of torturous core work outs.

These are the excercises I remember:
Reverse Crunches, Reverse Leg Lifts (Like a back extension on a ball on a bench), Crossing crunches for transverse something near your lats, windshield wipers (ouch), Cross crunches on the ball, leg extensions, leg extensions with reverse crunch thrown in, also lots of twisting stuff with weighted balls....I need to try and remember these as they got me out of my normal core routine, which gets boring sometimes.

Also did some light weights and lunges.

C • sounds like painful fun. W... 6

Was going to run the estimated 10.55 mile loop at cougar from Saturday backwards...JVG's calves were very tight and sore as we heaed up wilderness peak so we skipped it and also skipped the peak on top of deciever and deleo wall trail. Mileage is an estimate. We walked and slow ran the second half. First half was a 3 intensity ans second half was a 1 so I averaged it out.

warm up and loosen up

Lots of Core: Crunch, Kings chair, back raises, followed Blake with his trainer and did a handful of workouts that are very new to me but all hitting the core. Russian twists, some sit up excercise with weighted arm extensions and weighted stabalizing thing-a-mabobber. Great work out.

Also full body: bench, squats, lunges, bi's, tri's, Lat's, Trap's and calves.

Cougar Mt with MAC and JPC...Great run, low intensity. I felt like resting more than running but was jazzed to meet Mac and JPC for the run.

C • that's the RVg that I have ... 2

Tour de West Seattle on foot...with New Vasque Aether tech! Great light weight shoe that drains well, looking forward to racing in it.

Ran to Lincoln park, couple of laps, then ran the beach from Lincoln Park to the northern most point of Alki (3 miles of slippery rocks and wet sections), Up steep trail near California, Down Bonnaire back around ALki and then up and around Schmitz park to finish it off. Good run, feeling better but still tired.