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Kicking Asphalt Part 16

Old 01-13-2013, 03:52 PM
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Crossfit - 42:00
HR: 140/168
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Old 01-13-2013, 06:36 PM
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Rest day.. I so needed it.

I forgot to tell you all that the gal I ran with Saturday confessed she has a drinking problem. I had told her that I quit one year ago... Did not mention that I was an alcoholic. She then proceeds to tell me that she can't get a hold of her drinking and she has been hiding it from her husband and drinking alone. I tell you what. God put her next to me for a reason. She thanked me and told me that I inspired her. She has told one friend who is keeping her accountable. I told her that I would too.

I had never met this person before. And she has run marathons and Ironman races...

Now she wants me swim and run three miles in the morning! I told her to push me because I am lazy about getting up.

Let's see if I can get up tomorrow and meet her.....
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Old 01-13-2013, 10:30 PM
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Sounds like a match made in heaven Tres.
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Old 01-14-2013, 06:10 PM
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Well, I didn't make it up early to swim, but I did my 50 minute training run. The temperature was 83 degrees! I was hot.

Running tomorrow at 0530. Temp should be nice.
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Old 01-14-2013, 07:47 PM
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Got to the gym today-spent 30 mins on the treadmill and then did some weights-leg pressy things and vertical rows and butt and thigh ones. I don't know the technical terms. I think I am one of those weird people who finds running on the treadmill relaxing. I kept edging the speed up and up, and the faster I went the better it felt. Almost meditative. WEIRD.
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Old 01-14-2013, 08:43 PM
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Chest/Triceps today!

Elliptical 15 mins

Chest press (almost to my body weight, did 160 today!)
Tricep Pushdown
Incline chest press
Behind head tricep extension

3 sets planks 3.5 mins/3 mins/3 mins
Side plank (each side) 1.5 mins
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Old 01-14-2013, 09:36 PM
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Hi all. Still here and still working out. Also still trying to nurse my Achilles back into shape so running has been slow and tentative. That is why I haven posted much. I will get back up to speed soon though.

Still plenty to do.
Today was 5 sets of the following for time:

5 pull ups
10 pushups
15 squats
20 sit ups

5 rounds in 9:22
Then did 2 minutes of hollow rock core work.
Jogged about a mile and walked another half-mile

Hope you all are doing well
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Old 01-14-2013, 09:52 PM
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Nice to see all the hard work here.
-10 degrees here this morning, probably about the same now.

Crossfit Tonight. Finally finished my jump box. Not sure if anyone ever spent 40 hours building a plywood box before, but I really enjoyed it and got into it. Even put a stencil on it and polyurethaned it. The little things...

Did the following 7 times. 45 Minutes. Just a cardio and legs set.
Bike - 3 Minutes
Box Jumps - 5X
Jump Rope - 1 minute
Stairs - 5X
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Old 01-15-2013, 06:23 AM
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Good morning peeps! Seems quieter in here lately hope that just means everyone is too busy working out to post.

Sunday gym was 45 min elip/30-40 min weights mixed in with yoga stretches and balance ball crunches/20 min TM
Monday-40 min elip/25 min TM I don't run on the TM (ankle/knee/back issues) I just walk as fast as I can at a pretty good incline, yesterday I set a new record for myself a 15.30 min mile, I started out at a 17+ minute mile so I feel pretty good about 15.3. 15 min mile here I come!!

Originally Posted by Fernaceman View Post
3 sets planks 3.5 mins/3 mins/3 mins
Side plank (each side) 1.5 mins
Wow Fernaceman! You hold the plank position for 3.5 minutes!?!?! that's impressive I had worked up to 45 seconds at a time but having to rest this week because I got bad 'rug type burns' on both elbows and it hurts too much.

Hope everyone has a great day!
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Old 01-15-2013, 08:24 AM
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Hi guys... I'm back

Didn't get my 9 miles in on Friday morning... way too much to get ready for the weekend. BUT did do a lot of hiking (huh, couldnt' figure out why most of the women were crying out because their thighs ached or they were tired). I was so full of energy that the last place we went to - it was almost dusk, but the ladies wanted to do a .5 mile 'hike' to a waterfall. Did that... then me and another friend were ahead of them and I told her to hold my back pack I was going on the 2.5 mile rim trail. Ran most of it. So nice to be on a trail run..... but man, was I hyper afterwards... probably could've done it again!!!!'

figured I did enough steps yesterday to pay for today, so tomorrow back to the rec center.

Wrist infection gone... still doc wants me to put the antibiotic ointment on it and wrap is daily. Hand is still swollen and fingers. He said it should go down in time... I go back in a week.

Happy trails to you all
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Old 01-15-2013, 08:40 AM
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It helps when doing them on a mat or other softer surface.
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Old 01-15-2013, 04:48 PM
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Elliptical today 32 mins

15 mins level 5
10 mins level 10
5 mins level 12
2 min cooldown
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Old 01-15-2013, 08:56 PM
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Fernaceman, thanks for the shout out. You work hard too! Good job raising the elip levels, chest, tris...

R4R, sounds like that retreat did you good. Just what you needed.

Jamdls, congrats on the pr with the walking on tm. Ouchie on the rug burns.

Tres, good job with the 12 miles. Neat story about that other runner.

Bennyhill, glad you got your heat back. Thanks for sharing that story how that setback made you stronger.

Veryready, that must feel freezing with the -10. Good job building that box, cardio and legs.

Inparticular, good job enjoying the tm. And if it's not bothering your ankle then that would be even a bigger plus.

Happier, good job working out around your achilles.

Tues evening workout: Jogged on tm for 5 min.
Squats: 135 lbs x 8 reps, 225 x 5, 315 x 3, 365 x 3. All reps deep.
Partial squats. Set safety bars in power rack to where when I descend it was about 3 inches above parallel. 455 x 3.
High bar close stance squats: 315 x 3.
Leg ext/leg curls/calves.
Hyperextensions while holding 50 lb db under chin x 15 reps.
Stability ball sit ups while holding 25 lb plate behind head x 25.
Side bends using 60 lb db x 15.
Hanging leg raises while holding 8 lb med ball between legs x 10.
Stretched out whole body.
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Old 01-16-2013, 07:52 AM
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Great job with that girl, Tres... plant those seeds

Got 5 miles in felt really good. Wanted to do 6, but my lazy butt wouldn't get out of bed in time

Gotta go... meetings, meetings, meetings....
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Old 01-16-2013, 12:36 PM
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Wow uncle Holmes...lmao I bet you are a monster.
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Old 01-16-2013, 01:30 PM
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Hi all, hope you are all doing well and enjoying your workouts. Ive been walking everyday for between 60 to 90 mins and have upped the pace a bit. Feeling a difference while Im walking and have begun to power up the hills in the town, its great!!
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Old 01-16-2013, 07:15 PM
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Rest day for me tomorrow today.

Did my speed work yesterday with my run group at 0530. It was nice to get it over with for the day.

I somehow managed to get a sore throat today.. Bummed.
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Old 01-16-2013, 09:30 PM
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45:00 of Crossfit
Great job everyone. Keep on truckin.

I have the feeling that the next uncle holmes workout is going to include picking up a car, for 3 reps at least.
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Old 01-17-2013, 10:13 AM
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Fernace, I was doing the planks on a yoga mat and would even roll up the top of the mat to give my forearms a cushioned area but I still got these "rug burns" it might of been when I would transition from being on my forearms to raising up and using my hands I don't know but they still haven't healed and it's been over a week arghhhh

Yesterday I did 45 min Elip 3.75 miles and 20 min TM 1+ mile I slowed down after I reached my 15 minute mile goal and actually beat it by 3 seconds! 14.57 min mile on an incline I thought I was going to fall off the TM!
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Old 01-17-2013, 11:01 AM
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Originally Posted by Tres View Post
I somehow managed to get a sore throat today.. Bummed.
Hey Tres--I swear by Airborne. Inhale the fizz so it gets into your lungs.

I spoke to my sponsor yesterday about spending too much time on the computer, and not getting enough exercise. At least I have gotten out for walks the last few days--there are two state parks within two miles of here, and the fact that I have been to both in the past week shows progress.

I'm also trying to remember to press the "Thank You" button when I read your posts.
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