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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.

I took a 30 minute abs class at DJFC today. My marathon schedule called for a five mile run at 8:07, but since I plan to run a 5k tomorrow, I just did a three mile run after abs.

30 minutes of abs, instructor led:
Plank routine:
- Plank position with feet on disc sliders: 20 sideway slides with each foot
- 30 second plank hold (on hands, not elbows)
- Plank position with feed on disc sliders: 20 forward slides with each foot to opposite arm
- 30 second plank hold
- short stretch and rest
(Repeat plank routine two more times)

Body bar routine:
- Laying on floor, legs straight, 18 lb body bar extended overhead, sit up with bar, holding overhead extending to ceiling (repeat 10 times); on last one lay back one vertebrae at a time.
- Holding legs straight up and body bar straight over chest, crunch up to touch shins with the bar (repeat 10 times)
- Extend legs toward floor with knees straight, curl legs back toward bar and lift hips to have legs touch the bar (repeat 10 times)
- 10 sets of bicycles while holding the bar
(Repeat body bar routine two more times)

Side planks:
- On right arm with left arm staight to ceiling, legs parallel to each other; hold 30 seconds
- Bend top leg so foot rests on lower calve; hold 15 seconds
- Lift top leg and hold straight in the air over the lower leg; hold 15 seconds
- Switch and repeat with the other leg.

Easy 3.1 mile run after abs (~24 mins)

Today marks the second day of my scheduled marathon training. Sure, I’ve already run three times this week (four if you count the sprints I did yesterday as part of the circuit), but I don’t count those toward my marathon training. Today calls for 5 miles of running with three of those miles at tempo pace. The pace should be 6:45, which is a bit aggressive right now. I know my tempo pace is slower than that so I’ll be working up to it. I ran from the house to TCNJ and around the campus, then past Parkway Elementary school and back home.

Stats:
5.17 mi run (3 mi at tempo pace):
Mile 1: 8:36
Mile 2: 6:58
Mile 3: 7:30
Mile 4: 7:28
Mile 5: 8:34
Mile 5.17: 1:33

In the evening, I went to Gold’s to put in another swimming session (still training for the NYC Nautica triathlon). I need to be able to swim by the end of July so I don’t drown in the Hudson river.
- Warm-up freestyle for 6 minutes (completed 5 laps)
- 3 x 100 kicks: freestyle with fins and board
- 1 x 100 freestyle, rest 10 seconds
- 1 x 100 freestyle, rest 20 seconds
- 1 x 100 freestyle, rest 30 seconds
- 1 x 100 freestyle
- 3 x 100 pulls, freestyle; breathe every 8 strokes, with paddles and buoy
- 300 free - swim down