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5 mile run
Plyometrics (repeat each exercise once):
Jump squats – 30 secs
Run stance squats – 30 secs
Airborne heismans – 30 secs
Swing kicks – 60 secs
Squat reach jumps – 30 secs
Run stance squat switch pick ups – 30 secs
Double airborne heismans – 30 secs
Circle run – 60 secs
Jump knee tucks – 30 secs
Mary Katherine lunges – 30 secs
Leapfrog squats – 30 secs
Twist combos – 30 secs
Rock star hops – 30 secs
Gap jumps – 30 secs
Squat jacks – 30 secs
Military marches – 30 secs
Run squat 180 jump switches – 30 secs
Lateral leapfrog squats – 60 secs
Hot foot jumps – 60 secs
Pitch & catch – 60 secs
Jump shots – 60 secs
Football hero – 60 secs

Round 1 | Round 2 | Description
30 | 30 | standard push ups
1+9 | 1+13 | wide front pull-ups
15 | 10+11 | military push ups
5+7 | 3+11 | reverse grip pull-ups
25 | 18 | wide fly push ups
2+9 | 2+10 | closed grip overhand pull-ups
15 | 15 | decline push ups
22@20lb | 15@20lb | heavy pants
6+10 diamond push ups
20L@20lb | 25L@20lb |  lawnmowers
20R@20lb | 25R@20lb | lawnmowers
12 | 11 | dive bomber push ups
23@8lb | 33@8lb | back flys

Abdominal exercises – 25 reps each exercise in this order:

1) In and Outs (moving your legs in and out)
2) Bicycle
3) Reverse Bicycle
4) Crunchy Frog (In and outs with your hands out to sides)
5) Fifer Scissors (lying on back one leg hovering over the floor, one up and a 90 degree, switch scissor style)
6) Hip Rock and Raise (reverse crunch with legs in butterfly position)
7) Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
V-up roll ups
9) Obliques Side Crunches
10) Leg climbs
11) Mason twist (Quick oblique twists, “punching floor” to each side with legs above the floor)

Warm up:
1) 100 Single-arm with paddle and buoys (50 x 2)
2) 100 Finger Drag
3) 100 Catch-ups

Workout:
8 x 50 (#1, #2 – :45 sec rest)
       (#3, #4 – :30 sec rest)
       (#5, #6 – :20 sec rest)
       (#7, #8 – :15 sec rest)

4 x 100 with paddles and pull buoy
        (#1 – breathe every 3 strokes)
        (#2 – breathe every 4 strokes)
        (#3 – breathe every 5 strokes)
        (#4 – breathe every 6 strokes)

4 x 100 Kick

50 x 2 Free
50 x 2 Finger Drag
50 x 2 Sprint

Swim down:
100 free

Jeannie and I went to Gold’s for the noon spin class on Friday. I tried to find a bike that was ready to accept my cycling shoes, but unfortunately I couldn’t. There must be a way to easily detach the foot strap component from the peddles on those spin bikes, but with no light and little time I couldn’t figure it out. Spin was good though, even in my running shoes – I liked the music mix. Class was one hour.

We did some brief calistenics: push-ups, abs, and core work on the stability ball.

Then I told Jeannie I would meet her at home and handed her the car key. I wasn’t sure how far it was, or which way I would run. It was fun just to start running and plot a course once I began. I took Grover’s Mill to Town Court, and followed it to Lawrence Station Road. Then I took Baker’s Basin Road before hopping onto the D&R Canal Path. I took the path as far south as it goes from Baker’s Basin, which ends at Mulberry Street in Trenton (just about 6.1 miles from Gold’s Gym). Then I headed to Olden Ave via New York Ave, and off to Ewing Township.

The distance when I reached my house was 8.75 miles, so I lapped the block one time to add another quarter mile. I felt great after the run, but my middle toenails still get bruised on longer runs.

Warm up:
1) 100 kick
2) 50 pull R
3) 50 pull L
4) 100 free

Workout:
12 x 50 kick (alternate, :15, :5 sec rest)
5 x 100 free (descending rest :45, :30, :15)
8 x 50 pull (:30 sec rest)
6 x 50 free (descending rest :45, :30, :15)

Swim down:
200 free

I) 300 yard warm-up routine; alternate through twice:
1) 50 with kickboard
2) 50 pull-buoy
3) 50 freestyle swim

II) 300 yard freestyle sprint; alternate through three times:
1) 50 easy pace
2) 50 at full speed without worrying about perfect long strokes

III) 3 x 100 Pull buoy (and hand paddles if you have them)

IV) 300 yard kick sprint routine:
1) 50 kick
2) 50 kick sprint
3) 50 kick
4) 50 kick sprint
5) 50 kick
6) 50 kick sprint

V) 200 yard freestyle swim down

Total 1400 yards

Routine for “Hard Core Abs” at the DJ Health Club:

1) Ball conversion, aka, Ball pass, legs to arms, with a small lift of the hips at the top, x20
2) Hold ball between straight legs and move side to side,touching the floor with feet, 10 each side
3) Lay on back, right leg bent, left leg up straight, crawl up the leg, hand over hand, x 20
4) Repeat #3 with right leg, x20
5) 20 normal crunches
6) Repeat 1-5

7) Roll outs on the ball
Side bends on the ball, bend the left leg, leaning left side on the ball x20
9) Switch to laying on ball, full situps on the ball, x20
10) Repeat #7, on opposite side
11) Repeat #8
12) Anotheer set of legs climbs on left leg
13) Leg climbs on right leg

14) Leg Scissors
15) Repeat 7 – 13

16) Supermans on ball
17) Reach backs on ball to touch back of the knee
18) Toe touches , left leg to right arm, overhead.

- Warm Up: Jog around field 10 times, increase speed every 2 laps, last 30 seconds at top speed.
Stretch – focus on hamstrings, shoulders and arms.

- Routine 1:
1) Hold squat with arms straight out to side. About 120 seconds.
2) Jump squats, x15
3) Sprint to other side of the field
3) Burpies (squat down, thrust legs behind, retract legs, jump up) x25
4) Sprint to other side of the field
5) Pushups – 2 count, 15x
6) Sprint to other side
7) Double speed jumping jacks, 4 x 20
Sprint to other side
9) 2 count push ups x15
10) Sprint to other side
11) Sit-ups x25
12) Sprint to other side and back, two times

- Routine 2: Repeat this routine four times
1) 3 push ups, pause at bottom
2) 3 push ups while bringing knee to chest
3) 3 push ups while bring leg straight out to side
4) 3 inside out holds (opposite arm and leg)
5) Sprint to other side

- Routine 3: Resistance Running; Repeat 4 times each total
Team up with partner and elastic band.
One person leads with band across waist sprinting, digging in.
Knees high across the field, other person holds the runner back so they are fighting resistance.
At other end of field switch roles.

-Cool Down: Jog around field four times, stretch

After church today I put in my first long run of the season. It’s only ten miles, but I have to start somewhere. Jeannie and Peter met me along the course on the canal path. Peter rode his bike beside me for a half-mile and on my return, Jeannie provided me with gu and water. That was nice since it was pretty hot and I started my run at 12:30 in the afternoon.

Long run; out and back from home, along Olden ave., Parkway ave., Lower Ferry rd., and the D&R canal path (technically the feeder canal).
10 miles.
Mile 1: 7:51
Mile 2: 7:52
Mile 3: 8:40 – stopped to put Pete’s chain back on his bike
Mile 4: 8:27
Mile 5: 8:19
Mile 6: 8:32
Mile 7: 8:24
Mile 8: 8:43
Mile 9: 8:34
Mile 10: 8:17

I trained for an hour before the Diana 5k Run:
- repeats of gyakuzuke in place (x60 each side)
- repeats of mai geri ushiro in place (x60 each side)
- basics, combinations
- 5 attack sparring
- Striking force training (kicks and punches)

Diana Run 5k race in Plainsboro – 21:52 (7:02 avg pace):
Mile 1.0: 6:35
Mile 2.0: 7:12
Mile 3.0: 7:20
Mile 3.1: 0:44

I finished in 32nd place; not my best 5k time but I’m pretty sore from my first week of marathon training, a new circuit routine on Wednesday, and lots of kicks this morning right before the race. Congratulations to Jen Liney who took first place in the women’s category with a time of 19:49. The course was great – slight decline in the first mile, then back up the same path in the last mile. The course was laid out in a very simple way, which was nice.

I’ve actually run near this course before. When I run eight miles at lunch I do an out-and-back starting at Dow Jones in South Brunswick and turn around at the parking lot of the middle school in Plainsboro (which is four miles each way). The parking lot is where the 5k began. Now if I’m feeling adventurous and have an extra 20 minutes I can add three more miles of familiar territory to my eight mile run.