That’s a very good time. My best 10K time is a shade over 57 minutes - not bad by “regular person” standards but I generally finish in the last third of my 10K races. Still, I enjoy running.
Are you entering a race?
yep, I’m in a race tomorrow.
ooh! Have fun!!
Good luck! A 50-minute 10K is very respectable.
go kill em!
the race: 6.6 miles, 54:48.
today: 8 miles.
^Congratu-freakin-lations that’s awesome
12 30-second sprints, 1 min rest between.
I wasn’t up for much more; it’s hot and I’m wimpy.
back home; gym tomorrow. We’ll see how lousy I’ve gotten. There have been a LOT of interruptions this summer.
The good news is that I think I’ve reached the goal of getting back my aerobic endurance. What keeps getting screwy is strength and especially diet. I’ll see what I can do until August 20, when food will be under my control again (yay school.)
squats: 10@45, 5@95, 5@115, 5@135, 2x3@155
bench: 10@45, 10@65, 5@85, 5@95, 1@105
deadlift: 10@65, 5@155, 5@175, 5@205
lunges with overhead 45-plate: 10/5/5 each leg
dips: 3x10
kb swings: 3x20@40
Getting back in the swing of things (no pun intended.)
lunges with 45 overhead plate! I’d probably kill myself… glad to see ya liftin again Alisa
Yep. Me too. And your numbers look really solid considering you had a bit of a hiatus.
Alisa, you haven’t lost much of anything that I can see. It sounds like you’ve been making the most of your summer.
And, I’d kill myself too with those lunges.
squat: 10@45, 5@95, 5@115, 5@135, 5@155
bench: 10@45, 10@65, 5@85, 5@95, 3@105, fail@115
powerclean: 10@65, 10/10/10/10/5@75
lunges with 45 plate overhead: 10/5/5 each leg.
damn nice work there, regardless of you running and hiking all over the place. nice work.
fuck that 45 plate over the head lunge bidness…ok-none for me but be safe with that and carry on.
i should suggest the overhead plate thing to people at the local i dont like.
oh, hai btw. congrats on the race!
long card: finished in 30 minutes, 10 minutes faster than last time. I think it’s the effect of not being at high altitude, but I’m still happy with myself.
- Side Straddle Hops 30-4
- Half Jacks 30-4
- Trunk Rotations 10-4
- Wind Mills 10-4
- Push Ups 50-2
- Chest Press Flings 15-4
- Dive Bombers 20-2
- Boat House Boogie 15-4
- Wind Mills 10-4
- Tricep Push Ups 25-2
- Up Back and Over 10-4
- Cherry Pickers 15-4
- Push Ups 50-2
- Bend Fore Aft 10-4
- Sit Ups 200-2
- Trunk Rotations 10-4
- Push Ups 50-2
- Leg Lifts 30-2
- Half Sit Ups 50-2
- Sun Gods 10-4
- Quad Stretch 1 min
- 8 Count B Builders 50
- V-Ups 20-2
- Lunges 20-4
- Trunk Rotations 10-4
- Flutter Kicks 300-4
- Hello Dollies 100-4
- Bend Fore Aft 10-4
- Push Ups 50-2
- Press Chest Flings 15-4
- UDT Flutter Kicks 50-2
- Crunches 50-2
- Inboard/Outboard 10-4
- Up Back and Over 10-4
- Trunk Rotations 10-4
- Neck Rotations 10-4
- Tricep Push Ups 25-2
- Boat House Boogie 15-4
- Dive Bombers 15-2
- Steam Engines 30-4
- Boot Slappers 20-4
- Stand HString Stretch 1 min
- Squats 30-4
- Calf Raisers 2 min
- Calf Stretch 1 min
- Star Jumpers 20-2
- 12 Count B-builders 25
just…wow.
little miss runner now eh?? hot! =+)
Thanks! 
overhead squats: 3x5@45, 2x5@55, 4@65
press: 10@45, 10@55, 2x5@65, 2x2@75
RDL’s: 10@65, 5@155, 5@175, 3/1@195
kettlebell swings: 3x20@40
kettlebell snatches: 3x10@20