June 7, 2010 by gregshore.

Ran 8 miles and let me tell you, it was humid. The temp didn’t even reach 80 while we were running yet I was soaked when we were done. I finally have someone who is about the same fitness level to run with which makes a huge difference. I’m not struggling to keep up which makes a big difference in recovery time.After the run, I took a 90 minute break and then headed to Superfit Saturdays, a once a week workout with a rotating group of trainers. The numbers have dropped over the last few weeks. I love the workout and am challenged in ways I’m not usually challenged.This was on top of doing a workout on Friday afternoon with my friend Steve. We did 5 sets of eight reps of the following

• box jumps
• knee raises
• 10 lb medicine ball slams
• men of fire
• thrusters (65#)

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June 4, 2010 by gregshore.

Played Death Match Dodgeball in the morning. Can you believe 20 people, aged 24-61, most in their 30’s and 40’s, would gather at 6 am to play dodgeball? These people love to get together and workout. Whenever anybody was knocked out of a game, they started exercising until the next game started. No rest for righteous.Thursday evening after work, I did a tempo run. Warmed up for one mile and then did 3 at tempo. Time was around 35 minutes for the tempo part. Jogged and walked back to my car to cool off. 3 people, two of whom I know and who go to church with me, stopped and asked me if I needed a ride when I was walking back to the church parking lot. I guess I look pretty pitiful after I run.

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May 31, 2010 by gregshore.

Worked out with 15 others in a between Boot Camp workout. 80 of each exercise. We began with 2 laps (1/3 mile) and ended with 2 laps.

• Push ups
• Dirty Dogs
• Crunches
• Plank (front and side, 1 minute each)
• Supermans
• Cockroaches
• Squats
• Side Straddle Hops
• Flutter Kicks

Normally on Monday, I do a 3-mile recovery run. Not necessary this morning as we ran 3 1/3 mile during the workout.

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May 30, 2010 by gregshore.

Saturday Workout

Ran 8 miles Saturday morning at a pretty good pace. That will be the last time I run without water until October, I’m sure. I drenched in sweat when I finished. Followed that up with a pretty vigorous workout with Katie and Jason St Clair. Today, Sunday, my arms are a bit sore from the workout.

Sunday workout
(7 rounds each)

• 7 incline pushups (working up to handstand pushups)
• 7 Thrusters (65 lbs)
• 7 knee lifts (working up to knees to elbows)
• 7 Deadlift (135 lbs)
• 7 Burpees
• 7 pullups (full stack assist and could only do 2 at the end)

Some work to do there. I can bump up the weight on the thrusters and deadlifts next time.

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March 29, 2010 by gregshore.

Boot Camp is over for me for the next six weeks. I was so beat up - workouts were pretty brutal. I loved ‘em but hey won’t combine well with training for the Palmetto 200.AM Workout - 3 miles/36 minutesPM Workout - Swim

• 200 m warm up
• 100 m kicking with paddle board
• 2 x 100m single arm strokes

Sprint workout - hard effort - 20 second rest interval

• 2 x 50m
• 2 x 75 m
• 2 x 100 m
• 2 x 75 m
• 2 x 50 m
• 100 m cooldown

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March 22, 2010 by gregshore.

Today was all about throwing a ball and beating on a bag. After warm ups, we started with a partner and a medicine ball and began tossing it back and forth. First on our knees, then standing, and then we went faster and faster, almost as if we were batting it back and forth.Then we went to beating on each other. It’s one of my favorite workouts. One person punches, elbow strikes, and kicks, while the other holds the bag. It’s a bit of controlled chaos. The idea is to set in your muscle memory the  reaction needed when attacked. We can all be in great shape but if we don’t have the ability to use that fitness, it’s kind of for naught.It’s the same when we practice running drills. The drills in and of themselves don’t make you faster, it’s the muscle memory that gets you going and keeps you going.The Healthy Charleston Challenge ended last week - I was the top mentor having lost 22 pounds. Back on the way to my goals! I think I finally have it in my head about how to eat.

Posted in Healthy Charleston Challenge, Cross Training, Boot Camp | No Comments »

December 14, 2009 by gregshore.

Started out the day with a spinning class led by Katie. I had a hard time hearing her over the music but was mostly able to follow along. She cranks the resistance up quickly and frequently. I would get to the point that I could no longer pedal and then would need to back off. My legs feel just a little rubbery now.

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September 13, 2009 by gregshore.

Interval workout on the arc trainer.

• 5 minute warm-up
• 15 minutes. HR over 150, hold for 10 sec, and then bring HR down below 135. Repeat.
• 10 minute recovery
• 15 minutes. HR over 150, hold for 10 sec, and then bring HR down below 135. Repeat.
• 10 minute recovery. 130<HR<135
• 5 minute cool down

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September 12, 2009 by gregshore.

Boot Camp and Healthy Charleston Challenge started again this week. The first two days of Boot Camp were just a bit intense. My legs were pretty trashed on Thursday. I’m ok with that because I do enjoy working hard. I backed off  on the workouts this week. I did hop on the elliptical for 30 minutes after we ran on Friday and did an interval workout. I like 2-a-days but my second workout on Friday ended up being yardwork. I dug quite a few yards of dirt yesterday and am feeling it today.

I’m doing HCC again. A good team of 6 who have also done it before. Beginning weight 254.

Posted in Healthy Charleston Challenge, Weigh In, Cross Training, Boot Camp | No Comments »

September 6, 2009 by gregshore.

I’ve been battling injuries. Some running related. Some not. In the last year I’ve had issues with my left knee, left foot, edema in my left ankle, lower abdomen, and now my left shoulder. I really wanted to run the bridge this afternoon but I really need to work more on losing weight than on running.

Now don’t get me wrong - I will run but it won’t be as much as I have in the past and I’ll work up the mileage again. I know that it will seem like I’m starting all over again at times but I need to knock those thoughts out of my mind and work on just losing the weight and regaining fitness.

Today I hopped on the arc trainer for 60 minutes. I warmed up for 5 minutes and then entered into a cycle where I worked to get my heart rate up to over 150, held everything steady for 10 seconds. I then dropped the resistance and went at an easier pace until my heartrate dropped below 135. Once it dropped, I bumped the resistance back up and picked up the pace until my HR was above 150. I continued this cycle for 15 minutes. I then did a rest interval of 10 minutes and only worked hard enough to keep  my HR above 130. I then did a second cycle of 15 minutes. I did 5 or 6 reps of getting my HR above 150 during each work cycle. I then recovered again for ten minutes and cooled down for 5 minutes.

No more steady state stuff on the bike or arc trainer. I don’t work nearly hard enough when I do that. Here I am an hour later and I can feel the fatigue in my legs.

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