<p>3.75 miles, 8:38 pace. Smith machine + free weights. 15 miles this week is definitely doable.</p>
So, I couldn’t bear the thought of climbing back on the Airdyne, so that meant back to basement for a quick little 25 minute metabolic workout. I guess you could call it:
[a</a> man’s workout](<a href=“http://www.youtube.com/watch?v=GDAPnajWq-0]a”>http://www.youtube.com/watch?v=GDAPnajWq-0) 
Yep. Burpee Fusion again.
12 swings
6 burpees
12 swings
6 burpees
12 swings
6 burpees
On the minute, every minute for six minutes.
Rest until the heart rate falls to 60% and do another set. Total of three sets.
Just 9 minutes of actual exercising. Kicked my butt hard. Max heart rate of 92%, which is pretty high for a strength workout. Loved it.
[the</a> graph](<a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/BurpeeFusion3-27-2012.jpg]the”>http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/BurpeeFusion3-27-2012.jpg)
![http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/BurpeeFusion3-27-2012.jpg]the](http://i218.photobucket.com/albums/cc14/hwc_1000/BurpeeFusion3-27-2012.jpg%5Dthe){kind=link}
Now, a special treat. I’m making my grandma’s fried chicken for dinner!
<p>How can you workout when you are looking at, um, those?</p>
<p>Saved my workout until after work today so I could have a break from the early morning. As a result, it was 81 degrees, but nice out. 6.5 miles done.</p>
Yes. those are rather unfortunate, aren’t they? I focus on her impeccable hip hinge technique. 
Seriously, though, she does a great job explaining the hip hinge in the kettlebell swing.
Actually, I have this workout programmed into my Garmin. It beeps at me every 60 seconds and says “12 Swings” or “6 Burpees”. I have to listen to music for this one. It’s way too intense to focus on a podcast.
If our weather ever warms up again, I’m ready to test my calf with another walk/jog outing. I think it’s completely healed at this point.
<p>Hand Walks
Sumo Squat-2-Stand w/ PVC
Sidelying 90/90 w/ Shoulder Circumduction</p>
<p>10 Min Reps Resistance
MB OH Slams 25x 14,
Tornado Bridges 25x BW
Double Unders 25x BW
Butterfly Situps 25x BW</p>
<p>Free Weight Chest Press 5 Min 30 pound barbell
OH Squats 5 Min 10
Burpee Wall Balls 5 Min 14
Pump Ups 5 Min </p>
<p>60s Transition time between each Exercise</p>
<p>3.5 miles, 8:28 pace. Smith Machine and weights too. Decent workout day.</p>
<p>Nice workouts, CJANE and BC. BC, my Marshalls had just the shirt for you. Nike sleeveless mesh running shirt in gray and neon lime green! I woulda bought it, but I don’t do sleeveless at my age!</p>
<hr>
<p>Back to the basement for my usual workout. This one had a superset of box jumps up to the weight bench and overhead med ball slams. Love that.</p>
<p>Strength supersets were:</p>
<p>Rear foot elevated split squat
Chin ups</p>
<p>Trap bar deadlift
Alternating overhead DB press</p>
<p>Good solid punch the clock workout.</p>
<p>Oh, did I mention that it snowed off and on throughout the morning here? I woke up and saw snow on the neighbor’s roof and thought I must be having a nightmare. This is really brutal after the 86 degree tease last week. Where’s that Cowboy Junkies song…</p>
<p>Traveling and eating not at all well. I expect to have gained a few pounds by the time I get home.</p>
<p>Fitness room at one hotel consisted of a treadmill which was out of order, an elliptical, and a cycling machine. And oh yes, a stability ball. Period, full stop. That’s it.</p>
<p>How can that be called a “fitness room”??</p>
<p>I did do 30 minutes of elliptical this morning in another hotel. Nothing heavy to lift anywhere in sight, and I’m turning into mush from having driven 17 hours with my [somewhat anxious and cranky] son. We’re driving him to the city where his Real Job begins next Monday.</p>
<p>Oh, sorry VeryHappy. Interruptions in the fitness routine and lack of good substitutes is frustrating. Have you looked into buying day passes at gyms? Don’t know if your travel schedule permits, but sometimes you can use a nice gym for $10-$15 on a one day pass.</p>
<p>I could use another sleeveless - I have five which gets me through Thursday. I just use Dri Fit tees for Friday and Saturday if I run every day. Another sleeveless would be nice.</p>
<p>Got a good treadmill run in this AM. We’re staying downtown, at a slightly pricier hotel than we have to date, so things are a little nicer. Saw a fellow in the fitness room who was obviously a marathoner (he was extremely lean and wiry, but the real give-away was his t-shirt that said something like, "XXXXXXXXXXX Marathon, 2009). I asked him how much he runs every week and he said around 40 miles. He then asked me how much I run each week and I had to respond, “Oh, not quite as much as you.” </p>
<p>Ummm, I think I run a whopping 15% of his distance.</p>
Believe it or not, 40 miles is fairly low mileage for marathon training, especially for younger folks. It feels like a lot to me at my age/pace, but many marathoners barely consider that leaving the house. One’s perspective does change… I am struggling to hit 40 miles a week these days. That’s really just about an hour a day, if you think about it that way.
Our weather has been really nice in the mornings- 60 degrees and nice sunrises. Did 5 instead of 4 this morning.
MOWC, I think he was giving me his number for “normal” weeks, not for training weeks. Also, he was definitely over 50 years old. If he runs five days a week, that’s eight miles a day. I was impressed. (Especially given my measly two miles three times a week!!)
Did some core work in my room this afternoon. Hopefully I’ll feel it as a bit of soreness tomorrow.
<p>Walked 3.36 miles this evening. It was nice to get out for 45 minutes to listen to a podcast and walk… good weather here :)</p>
<p>I was up over 1 mile per week before I was stricken by a running injury!</p>
<hr>
<p>No workout for me today. I had done seven days in a row and that’s pretty close to my limit.</p>
<p>I wonder how NMINN’s back is coming along? Hope she’s making progress.</p>
<p>Last workout of the month for my class. Couldn’t sign up for April, which is okay because I will be gone for the latter half, but not sure what I will be doing come May.</p>
<p>Dynamic stretches
5 minutes
10 bosu ball pushups
20 bosu ball mountain climbers - 1 leg to knee touch each side</p>
<p>Go until Time stops
2 minutes each exercise, 30 sec. transition
body weight rows
double unders
med ball slam plyo split squats
sprint</p>
<p>3.75 miles, pace was somewhere around 8:50 - I ran a bit slower as I was feeling sluggish yesterday. Got my Smith Machine and Weights in though and moved some furniture last night.</p>
<p>The dentist noticed how much weight I’ve lost. I haven’t been there for about six months. He’s an avid tennis player though I’ve never hit with him. He’s a member at my club but he only uses it for running indoors and weights - he actually plays at another club because he prefers to play on clay. He has knee issues so he avoids hard courts.</p>
<p>BC, it might be interesting to play tennis with your dentist. Clay courts can be lovely – slower than hard court, so the technique matters more.</p>
The dentist will try to whack BCE in the mouth to generate fees!