August 2011

Click any of the below links to head to the post about the workout:

1 August – Week 2 Day 1 100 Push ups plan = 47 p/u

3 August – W2 D2 = 53 p/u  & 35 mins walk/run

5 August – Repeated W2 D2 with 53 p/u & 40 min walk/run

8 August – I did the 100 p/u video and completed 20 push ups.  Not as many as I know I could have done but I let the weekend get the best of me.  I also completed 3 x 20 sit ups and 15 supermans.

10 August – 3.02m in 30:14 & 60 push ups (12, 13, 10, 10, 15)  Power Song – Curbside Prophet-Jason Mraz (not really a power song but it had me smiling while running)

11 August – 2 x 20 situps, 2 x 15 side crunches, 2 x 15 reverse crunches, 2 x 15 supermans, 30 sec plank followed by 3ish mile hilly run

13 August – 45 pushups followed by 6.38 m in 1:22

14 August – 1000 meter free swim

15 August - Active Rest = P/U & Abs, I added three new push up exercises.  My abs are tired after this, but I’m starting out with a pretty weak core.  If you’re a somewhat seasoned newbie, I’d bet this workout is for you.

16 August – 2 x 1 miles (10:00 min/mi & 9:30 min/mi)  .5 mi warm up and .5 mi cool down

17 August – W3 D3 100 P/U – 55 p/u (11, 13, 9, 9, 13), 2 x 10 wide, 2 x 10 diamond, 2 x 5 decline & .4 mi walked, 1.5 mi @ 12:35, 1.5 @18 mins, .4 mi cool down, Total = 3.8 mi

18 August – Abs routine + 2 hip strengtheners & 2.5 mi hill run

19 August – Rest day w/push ups – 13, 15, 12, 11, 16 = 67 p/u

20 August - 7 miles ran in 1:21, 7.8 total in 1:32

21 August – Sick with mild flu = REST!

22 August – Push Up test!  31 in a row today!

23 August – 1.5 miles in 11:58 & 65 sit ups, 20 supermans, 40 sec plank, 20 reverse crunches

24 August – 3 miles with 4 push up stops (15 reps each) 31 minutes (final sprint showed a 5:33 pace)

27 August – 7 miles in 1:14 (avg – 10:06 pace with a 6:02 finish)

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