Author: Michael

Ran five mid-tempo miles in the local area. Target time was 35:00 (7:00 per mile), and I hit that successfully by almost a minute.

Today was Deadlift Day at the Academy. Make seven single attempts at deadlift, with the goal of setting a PR by the final lift. I worked my way up to 310 pounds by the last one. This is not a PR, but it protected a sore glute from further injury.

Five of us came to the middle school track for 1-mile repeats at 0600. Carrie, Jeff, Jim, Tommie, and I took a couple of warm-up laps in the dark, and by the time we completed our stretching and other loosening up, it was light enough that the pot holes were not going to break our…

I have had a cold coming on since about Tuesday, and it is well upon me now. I ditched Wednesday’s double-5Ks out of concern for what that kind of output could do to my currently taxed immune system, but I felt confident enough to run 10 miles today on a course Jeff put together at…

A high-speed workout at the Academy this morning woke the whole Team 0600 early-morning crew. Details of the workout, together with results, on the Academy’s blog.

Today’s schedule called for a 1-2-1 tempo run: One mile at an “easy tempo” pace, two miles at “mid-tempo” and one final mile at the easy pace again. My goal for the two-mile mid-tempo portion was to maintain a pace of 7:10 per mile, which would have me finishing that segment in 14:20. I used…

I did not take today as a complete rest day; I did a Credit Card workout and registered for the Pasadena Marathon. It is $10 cheaper today than it will be tomorrow.

This was our biggest test so far. Run a half-marathon distance (13.1 miles) at our targeted marathon paces. About 20 of us met at Kersting Ct. this morning at 7:00am to run the course that Murray plotted for us. The devilish thing about the route was the hundreds of feet of elevation gain from 1.3…

Speed Work. 800m X 6, max two minutes of recovery between each. Target time: 3:03 apiece. There were about eight of us at the middle school at 6:00am for this one. 2:57 2:56 2:59 2:58 2:59 2:57 Compare with Week 2, Day 2. The times this go-round were comparable, but there was not nearly the…

CrossFit “Broomstick Mile“: 400m Run 25 Each of: Back Squat, Front Squat, Overhead Squat 400m Run 25 Each of: Shoulder Press, Push Press, Push Jerk 400m Run 25 Each of: Snatch Pull, Power Snatch, Squat Snatch 400m Run …while carrying one of the following: PVC pipe, 15-lb barbell, 30-lb barbell, or 45-lb barbell. Completed in…