Clay's Log

taifun · Post by **taifun** » Sat Aug 18, 2007 4:04 am

There's a Grease The Groove thread with some links somewhere in the training forum

Edit: It's here

Clay Shoufler · Post by **Clay Shoufler** » Sun Aug 19, 2007 12:46 pm

Thanks for the link.

Pretty wiped out after a full week of simple fit week 4 and simple fit hill running week 1

Clay Shoufler · Post by **Clay Shoufler** » Wed Aug 22, 2007 7:09 pm

Monday, August 20

Week 2 Hills
volume upped to 4 rounds of my double hill circuit

Round 3 was harder than last weeks round 3 and round 4 was brutal. Forced myself to do it at a pace that was zombie like.

I think I am going to bring this down a notch and just go up and down the hill, rather than my U circuits. Use the 1 minute on, 2 minute low level.

Greasing the Groove with pull ups this week when I can remember. Have got a good 7-8 different rounds when I can remember on the hour throughout the day. 5 reps is what I am working with.

taifun · Post by **taifun** » Wed Aug 22, 2007 10:28 pm

Nice! I'm planning to GTG on pull-ups as soon as I find a suitable door for my new door gym. Sometimes living in an old timbered house isn't so cool.

Good progress on your running.

volleyball_man · Post by **volleyball_man** » Thu Aug 23, 2007 2:25 am

Excellent.

When I do GTG, I really work on form and go really slow. I only used one rep for the week or so that I did it and it helped me a ton.

Post by **Admin** » Thu Aug 23, 2007 9:22 am

Good stuff Clay!

Clay Shoufler · Post by **Clay Shoufler** » Fri Aug 24, 2007 8:40 pm

Unexpected run today. Wife and I drove separate to work (school), but picked up kids at day care together. Realized when we pulled in the garage that my truck was still at the school. So what better to do than throw on some shorts and running shoes, run back to school and get my truck.

1.5 miles, 11 minutes. Had alot of energy to use when I got there. Wasn't sure how much gas I would have. I could have ran that under 10 no problem. The hill running emphasis made the road running seem like a breeze!

Back at the workouts on Saturday, Yes!

Clay Shoufler · Post by **Clay Shoufler** » Sat Aug 25, 2007 2:00 pm

Saturday, August 25

L5 D1

21 rounds

Started out at a pace of 7 rounds in first 5 minutes, but wasn't able to match that the rest of the way at each 5 minute increment.

volleyball_man · Post by **volleyball_man** » Sat Aug 25, 2007 3:26 pm

Good work!

taifun · Post by **taifun** » Sat Aug 25, 2007 11:48 pm

Nice start on L5!

Clay Shoufler · Post by **Clay Shoufler** » Sun Aug 26, 2007 5:22 pm

Sunday, August 26

Hills

My Double U Circuit was taking me 1 min/30 sec to complete each round, and then using 3 min low intensity between rounds.

It was very difficult and pushing me to the brink. So I have changed it from a double U (up, across, down, back up, back across, down and again) to a 1.5 U (up, down, up, down, up down).

It reduced the time of 9-10 intensity to 1 minute rather than the 1:30 I was pushing myself to do for 2 weeks.

Really good results today. I did 6 rounds of simple fit running challenge on the hills. This got me 18 uphill sprints within the 20 minutes. When I was doing the Double U's I was getting 16 uphills in the 4 rounds that about knocked me out in 20 minutes.

My goal is to get back to the 1:30 timeframe for 9-10 intensity effort, but I am actually getting more work in by reducing that time right now.

Cheerio.

aussiechick · Post by **aussiechick** » Sun Aug 26, 2007 8:57 pm

Sounds like intelligent tweaking to me, thats what its all about really isn't it - moulding our workouts to our own particular needs and fitness level.

taifun · Post by **taifun** » Sun Aug 26, 2007 9:10 pm

More work in the same time is (almost) always better.

Clay Shoufler · Post by **Clay Shoufler** » Mon Aug 27, 2007 6:28 pm

Monday, August 27

L5 D2 (3 minutes rest between rounds)

Round 1- 1:30
Round 2- 1:30
Round 3- 1:25
Round 4- 1:20
Round 5- 1:20

Day 2 allows your mind and body to get in tune with one another.

5:15 am, cool morning breeze coming in through the garage, insects chirping, sun not up yet.........what a great way to start the day!

taifun · Post by **taifun** » Mon Aug 27, 2007 10:37 pm

Great work, and a great start to the day!

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