MasterTLT Workout Data

Long Run

2008-07-20T17:33:00.000-07:00

Long run on a 90 degree day, starting at 170th going to Columbus Circle, then through the park over to 5th Ave and Nike Town to check out the new Nike Lunar Racer. From there I went east to Park Ave and south on it, then east river to the track at 6th street where I finished the last 3 miles. I topped off the run by walking over the swimming pool on Houston and taking a refreshing dip before going to Whole Foods for some OJ and Gus soda (not to forget restocking my Milk, Bread, and Bananas).

Night Run to 34th

2008-07-17T21:45:00.000-07:00

Ran to 34th and saw the people in line for The Dark Knight midnight show time line up around the block.

Fort Tryon High Loop

2008-07-16T18:36:00.001-07:00

Central Park to Columbus Circle

2008-07-15T19:45:00.001-07:00

Easy run with a cool down at the end.

New Challenge

2008-07-13T19:47:00.000-07:00

Starting a new challenge and attempting to get back into running more often after going home and externships the last month. Kicked it off with a run in hot humid weather down to Columbus Circle minus the last part though the streets where it was a bit too crowded to really run.

Oval Straight Repeats with Betty

2008-06-03T19:13:00.000-07:00

6 laps around the oval (1K) with two surges on the straights per lap. Jog back to Betty after each surge, so the total was probably around 4.5-5 miles, but I forgot to stop the iPod and it lost the run data.

Back from Surgery

2008-06-01T13:10:00.000-07:00

A lap around the block back in Ohio and some sprint repeats up and down the driveway to get back into the swing of things.

Run Data:

Jog to Track, 4x400m (200m jog rest), and back.

2008-05-25T11:01:00.000-07:00

Track Laps (200m jog rest ~1:00 min)
400m: 83,84,80,77

Run Data:

Healthy Kidney 10K

2008-05-17T11:08:00.000-07:00

Battling sickness and fever I still made it out to the NYRR Healthy Kidney 10K and managed to finish.

Easy Westside path run with stretching

2008-05-15T20:02:00.000-07:00

For some reason my workout ended when I was stretching, so the data is in two sets.

Track and Columbus Circle

2008-05-14T16:32:00.000-07:00

I've had some soreness/tightness in my right hamstring after playing golf on Tuesday so I didn't do anything crazy today, but want to get on the track 2 or 3 times a week from here on out. The weather was about 65 degrees F but it was very windy and I felt cold when not running hard.

Started with a warm up jog to the track (about 1.75m), then some stretching. I need to do more stretching and make it part of my runs, where I'm going to do warmup jogging and then stop to stretch before running hard.

Track
400m: 70s, (jog lap rest), 72s

I only did two laps on the track as I felt a little tight/cold, wanted to rest my sore leg, and have a 10k race on Saturday. I took it easy the rest of the way to WFMI and plan to do some more stretching at home tonight.

Run Data:

Fort Tryon Park One Loop

2008-05-09T16:41:00.000-07:00

Quick run up to the park, around one high loop, and back before going to a group event dinner.

Run Data:

Easy Night Run Into a Strong Wind

2008-05-07T19:59:00.000-07:00

West side path really easy run, picking up the pace in the middle and end, also into a strong breeze.

Last Day of Challenge Completing a Sound Thrashing (Even Doubling the Challenger's Miles):

Night Run down the west side

2008-05-05T19:30:00.000-07:00

Run to Charles Street:

Cool down up Bleecker to 14th Street A Train:

Easy Run with Betty to Columbus Circle

2008-05-04T15:26:00.000-07:00

Run to Columbus Circle.

Challenge Update

11PM workout

2008-05-03T23:54:00.000-07:00

Chest
DB Bench x 3 sets
Machine Fly x 3 sets

Tricepts
Rope Pulldown x 3 sets
Dips x 3 sets

Fort Tryon Park In Park Loop

2008-05-02T17:20:00.000-07:00

Up to the park, one hill loop, then back home.

Easy Run with Betty...Central Park Lower Loop to Seaport

2008-04-27T19:02:00.000-07:00

Easy run with Betty to Columbus Circle, then a loop around Central Park taking the 72nd street transverse, followed by the west side path to Chambers, and finally across town to South Street Seaport.

Part with Betty:

Cental Park loop, then to South Street Seaport:

Weekend Challenge Update:

Run to Houston Street

2008-04-24T22:00:00.000-07:00

Easy run to Houston Street down the west side path. I then walked over to Whole Foods at Bowery, where it's nice to actually have some room to walk around in a grocery store as it is much bigger than the Columbus Circle or Union Square stores.

After Test Run down West Side... 1000 Miles logged

2008-04-23T20:45:00.000-07:00

Easy run in great weather after two exams (and taking the last 2 days off running to study more), the dip is where my headset cord got caught on a gate and tried to rip off my ear. I'll have to make up the miles these next few day with some longer runs.

Now over 1000 Miles logged in Nike+
1000 Miles

The flash run display seems to be working again after the last Nike+ update that added the training coach feature broke it.

Central Park loops to Columbus Circle

2008-04-20T16:20:00.000-07:00

Run to central park, two fast loops around the lake, then finish at Columbus Circle.

Run Data

Sunday Challenge Update

Run to Columbus Circle

2008-04-18T19:38:00.000-07:00

Run in the dark to Columbus Circle.

Run Data

145th and back, then treadmill till 11:20am

2008-04-17T20:22:00.000-07:00

Run down to 145th street then back to make it to dinner, then the treadmill at night to get my 5 miles in.

Road Data

Treadmill Data

Fort Tryon Park In Park Loops

2008-04-16T17:33:00.000-07:00

Run at dusk around the park hill loops.

Run Data

GW Bridge, The Fort, and Jersey Long Path

2008-04-15T16:33:00.000-07:00

A run across the bridge and around the New Jersey paths with Kristina.

Run Data

Treadmill till 12:30am

2008-04-14T21:26:00.000-07:00

Run Data

There is certainly a error in the distance tracker when running on the treadmill as my pace is really (gut estimate) about 45 seconds per mile faster than reported on the iPod.

Easy Run with Betty

2008-04-13T13:55:00.000-07:00

An easy run with B to Columbus Circle.

Run Data

End of week challenge update

Riverside to West Side Park Path to Chambers St.

2008-04-12T22:05:00.000-07:00

Long run down the west side of Manhattan.

Run Data

Cool down run from Chambers to South St. Seaport.

Cool Down Data

Biceps and Back Workout:
DB curls, EZ bar standing curs
Overhead pulldown, Machine Row

Treadmill inside, in the rain...

2008-04-11T21:17:00.000-07:00

5 miles inside at night, during a rain storm.

Treadmill Data

Fort Tryon Park Hill Loops

2008-04-10T19:18:00.001-07:00

Hill Loops in Fort Tryon Park.

Run Data

To Columbus Circle via Riverside

2008-04-09T19:08:00.000-07:00

Run to Whole Foods for Milk, Vanilla Soy Milk, and Very Very Vanilla Soy Milk, Whole Wheat Bread, Fruit Spread, Steak Sauce, and Bananas.

Treadmill till 1am

2008-04-08T22:11:00.000-07:00

5m till 1am in the bedroom.

Chest and Tri in the weight room (8-12 reps):
DB bench 70, 80, 80
Machine Fly 110, 110, 110
Dips BW, BW, BW
Rope PD 100, 80, 80 (slow concentration sets)

30 Day Most Miles Challenge

2008-04-07T12:56:00.000-07:00

Who can run the most miles in 30 days, the girls get X2 miles because, and I quote, "I'm just that good". So can I double their output? I figure I need to do 5 miles per day plus a run or two each week of 10+ miles, and I calibrated my sensor today to be accurate and give me all the miles I'm running as it was a bit behind out of the box.

Riverside to Whole Foods

2008-03-13T16:28:00.001-07:00

Updates

2008-02-23T12:58:00.000-08:00

I haven't updated this blog in quite sometime, and hope to starting doing so now. I've been playing basketball recently and lifting about 3 times a week but haven't logged anything here in quite some time. My Nike Plus sensor's battery is dead so I need to order another one before any runs can be posted, but I did do about a 12 mile on Monday.

Treadmill in room

2007-08-01T21:07:00.000-07:00

First mile at the top of the "aerobic" setting, next two miles at the bottom of "performance", one mile at the top of "fat burn", 3/4 mile a notch above bottom of "performance", and a final 1/4 mile as fast as the machine will go.

Back and Bicept

2007-07-30T19:40:00.000-07:00

Weight
151lbs

EZ Bar Curl
75lbs 21
65lbs 21

Pulldown
150lbs 10
130lbs 10

DB Hammer Curl
40lbs 10 (per arm)
35lbs 10

45 degree Good Morning
25lbs 12
25lbs 12

Cable Curl (high)
52.5lbs 10
50lbs 10

Pullups Forehand (wide)
7
5

Concentration Curl
30lbs 10
25lbs 10

Pulldown Undergrip
145lbs 10
130lbs 8

Hanging Curl
20
20

Incline Crunch
100
110

Chest and Tricep

2007-07-27T11:50:00.000-07:00

Weight
150lbs

Barbell Bench
175lbs 6
155lbs 6

French Press
85lbs 8
85lbs 6

DB Incline
65lbs 7
65lbs 6

Dips
12
11

Decline DB Bench
65lbs 8
60lbs 7

Rope Pulldown
105lbs 10
105lbs 8

Machine Fly
105lbs 10
105lbs 10

DB Kickback

22.5lbs 12 (per arm)
25lbs 12 (per arm)

Hanging Crunch

Decline Crunch

90

Stretch
60 second chest stretch with 45lbs DB
60lbs tricept stretch

Back and Bicepts

2007-07-23T11:41:00.000-07:00

Weight

151lbs

EZ Bar Curl

75lbs 21

Pulldown

145lbs 10

130lbs 8

DB Hammer Curl

40lbs 10 (per arm)

35lbs 10

Bentover Row

115lbs 10

125lbs 10

Cable Curl (high)

50lbs 10

55lbs 5 -> 45lbs 3

Pullups Forehand (wide)

Concentration Curl

30lbs 10

25lbs 10

Pulldown Undergrip

145lbs 10

130lbs 8

Hanging Curl

Incline Crunch

Hanging Stretch

60 sec

Bicept Stretch

60 sec

Run for Central Park

2007-07-21T13:32:00.000-07:00

I didn't expect to feel that great this race as I only ran once all week and my lower back was sore from lifting the day before. After the second mile of the four mile race I got a side cramp (haven't had that for a long long time) and I think it was partially due to my back being so stiff. I was running right around a 6 min per mile pace but slowed down the last mile and a half with the side cramp and stiff back bothering me. I can also feel I'm losing endurance only running one or two days a week the last 3 weeks now, here is the RESULTS.

Chest and Tricep

2007-07-20T15:37:00.000-07:00

One chest set then one tricept set, rapid switching with little rest, repeat with stretching at the end. New workout format and first time lifting this week made this one a bit of a learning experience with the weights.

Weight

149lbs

Barbell Bench

175lbs 5+2

145lbs 8

French Press

85lbs 7+1

65lbs 10

DB Incline

75lbs 5

55lbs 10

Dips

Decline DB Bench

65lbs 6

50lbs 10

Rope Pulldown

100lbs 9

100lbs 8

Machine Fly

100lbs 10

100lbs 8

DB Kickback

15lbs 12 (per arm)

20lbs 12 (per arm)

Abs

hanging crunch 20, 20

decline crunch 60, 70

Stretch

60 second chest stretch with 45lbs DB

60lbs tricept stretch

Hill Run

2007-07-17T13:35:00.000-07:00

Another fartlek hill run at Fort Tyron Park. Fast segments were two on the entrance to back woods and one up the hill in the back woods for a total of three laps on the high loop.

Hill Run

2007-07-15T18:04:00.000-07:00

5.57 Mile hill run with two loops around Fort Tyron Park (high loop). Twice up the brutal hill, fartlek run with fast segments from the entrance of the park to the back woods.

NYRR Naples New York Park to Park (Dash and Splash)

2007-07-14T23:27:00.000-07:00

I ran in the NYRR Naples Dash and Splash, 10K race, which included a swim in the big Central Park swimming pool after the race. When I got to the pool (as early as I could) I was one of only 3 people there, and left before the rush of people to get home and get back to studying for the boards. I didn't plan on running too hard as I only slept 2 hours the night before, had only ran once this week, and it was pretty hot in the morning. I finished without falling asleep, felt fine afterwards, and had fun so I can't complain about the result.

NJ Long Path

2007-07-10T20:57:00.000-07:00

A long hot run through the rough trail that is the NJ Long Path. I went to the Greenbrook Sanctuary before turning around as I wanted to make it a 15 mile run. There are a few areas that the terrain makes running fast impossible. I took along my camera phone (Motorola Razr) and got some shots of the wildlife and scenery.

Two of the many (about 8) deer I saw along the way. One of the deer was startled by me and ran into a big metal fence and fell right in front of me. It then scrambled back to its feet and ran the other way.

This is the view at the end of my journey north on the long path before turning back, at the Greenbrook Sanctuary entrance by the Lost Brook Preserve.

Views from the cliffs...

I saw some strange large animals running up through woods along the path in front of me and I gave chase. Turns out they were turkeys and I got really close to them and took a picture before they ran into the thicker part of the woods.

More views from the cliffs along the Jersey shore of the Hudson River...