Running #2

5 min stretch

2x
swiss ball jack knife x12
swiss ball twist x15
side hop x20
alt kb squat x12
balance 1 min

25 min run
60/90 sec split

Lvu!

Calisthenics

5 min stretch

abs x2
dead bug x20
swiss ball leg raise x10
swiss ball plank x10
paloff press 20 sec

x3
pushups x20
pullups x6
multidb x10 (15)

Weekend

Long walk yesterday around the National Mall. One and half hours.

Today,

run #1, Week 1 60/90 sec for 25 min total

2x
bench side hop x20
kettlebell alt squat x10
balance board 1 min
swiss ball jack knife x10
swiss ball twist x10

Happy Thanksgiving

Hit that gym tomorrow!

Golf Week

Played 3 1/2 rounds of golf in Myrtle Beach, SC

Pine Lakes CC - good course very fair
TPC Myrtle Beach - poor condition, as tricked out as TPC Avenal. I'd like to play TPC New Orleans but after this I'm not so sure.
True Blue - very solid course
Tidewater - good course, I always enjoy playing there.

No chance to workout and a lot of fried chicken.

Running week 2, #2

5 min stretch

abs
2x
dead bug leg lift
swiss ball leg raise
swiss ball shoulder rotation
paloff press

3x
pushups 20
pullups 6
multidb 15

running 25 min
90s/2m split

Golf in Myrtle Beach coming up. Looking forward to testing out my new Nike gear. So far the Nike Element Shield Running Jacket is a pretty good piece of outerwear. It is warm, the large fits my 170 pound frame snugly. A little snug in the biceps, but that is expected in anything I wear. Weather today a light rain, almost a mist. Very comfy inside lining.



http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/search#//search/overview/439111/

Running Week Two

stretch/balance
swiss ball jack knife 2x10
swiss ball twist 2x10
alt kettlebell squat 2x10
balance board 2x 1 min

running
90 sec/2 min 25 minutes total

Chest, Back, Abs

Today back to gym in the afternoon.

stretch 5 min

abs
2x
dead bug
palloff press
swiss ball leg extension
swiss ball shoulder rotation

3x
pushups x20
pullups x5-6
multi db x10 15 lbs

Dog walk 30 min

Running & Golf

Finished week one of program.

Golf at Twin Lakes Oaks Course, shot 90. Missed a few puts, shanked a couple. But swing is a work in progress.

Running Week One, workout 1&2

5k training Friday and Sunday. Hit the track again Tuesday after golf at Twin Lakes in Fairfax County. Tomorrow is pushups, pullups, abs and some balance/stretching work.

Running Friday

week one repeat on Friday. Hit the pavement again sunday and work off all these steaks and deserts on the road.