Greg on the Run

Run 05:45 AM

gregshore — Fri, 25 Jun 2010 15:15:38 +0000

That was tough. Moving faster than I have been. Didn’t get home until 10 pm last night. To bed by 11 and then back up at 4.45 to go run. Wanted to be at work at 8.30. I was late.

Activity

Route:	–	Elev. Avg:	12 ft
Location:	–	Elev. Gain:	+0 ft
Date:	06/25/10	Up/Downhill:	[+157/-157]
Time:	05:45 AM	Difficulty:	2.2 / 5.0

Performance

Distance:	9.47 miles
Time:	2:01:00
Speed:	4.7 mph
Pace:	12' 46 /mi
Calories:	1649

Map

Elevation (ft)

Posted from bimactive.com

Run 05:15 PM

gregshore — Mon, 21 Jun 2010 23:35:22 +0000

Supposed to be a recovery run. Maybe I’m regaining fitness like I’m supposed to!

Activity

Route:	–	Elev. Avg:	8 ft
Location:	Mount Pleasant, SC	Elev. Gain:	+0 ft
Date:	06/21/10	Up/Downhill:	[+22/-22]
Time:	05:15 PM	Difficulty:	1.6 / 5.0

Performance

Distance:	3.73 miles
Time:	0:47:02
Speed:	4.8 mph
Pace:	12' 36 /mi
Calories:	641

Map

Elevation (ft)

Posted from bimactive.com

Saturday Run 06:00 AM

gregshore — Mon, 21 Jun 2010 20:56:47 +0000

Activity

Route:	–	Elev. Avg:	5 ft
Location:	Mount Pleasant, SC	Elev. Gain:	+0 ft
Date:	06/19/10	Up/Downhill:	[+62/-62]
Time:	06:00 AM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.29 miles
Time:	1:21:00
Speed:	4.7 mph
Pace:	12' 52 /mi
Calories:	1104

Map

Elevation (ft)

Posted from bimactive.com

Run 03:30 PM

gregshore — Tue, 15 Jun 2010 13:44:30 +0000

A very hot run.

Activity

Route:	–	Elev. Avg:	13 ft
Location:	–	Elev. Gain:	+0 ft
Date:	06/14/10	Up/Downhill:	[+62/-62]
Time:	03:30 PM	Difficulty:	1.6 / 5.0

Performance

Distance:	3.83 miles
Time:	0:53:00
Speed:	4.3 mph
Pace:	13' 51 /mi
Calories:	598

Map

Elevation (ft)

Posted from bimactive.com

Saturday Long Run

gregshore — Sat, 12 Jun 2010 12:26:18 +0000

Activity

Route:	–	Elev. Avg:	0 ft
Location:	–	Elev. Gain:	+0 ft
Date:	06/12/10	Up/Downhill:	[+0/-0]
Time:	02:03 AM	Difficulty:	0 / 5.0

Performance

Distance:	7.79 miles
Time:	1:49:23
Speed:	4.3 mph
Pace:	14' 02 /mi
Calories:	1253

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13' 45	-0' 17	4.4	+0.1	– ft
2	13' 11	-0' 51	4.5	+0.3	– ft
3	13' 40	-0' 22	4.4	+0.1	– ft
4	13' 25	-0' 37	4.5	+0.2	– ft
5	14' 19	+0' 17	4.2	-0.1	– ft
6	14' 48	+0' 46	4.0	-0.2	– ft
7	15' 04	+1' 02	4.0	-0.3	– ft
end	14' 07	+0' 05	4.2	-0.0	– ft
Versus average of 14' 02 min/mile

Posted from bimactive.com

Tuesday Day Boot Camp Leads to Reduction in Work

gregshore — Wed, 09 Jun 2010 12:34:46 +0000

Love Boot Camp and what it does for me. But, and this is not the doing of the instructor, sometimes I push hard in Boot Camp and it leaves me with nothing in the tank, sore, or injured for the next run. At Boot Camp, half the group was turned loose to run. No direction, which was fine, just run continuously. After I warmed up, I started dropping in behind faster runners and would hang on their shoulder as long as I could. Some I could hang with for a lap or two, others for 100 yards. Then we did an ab workout with the instrutctor while the other half ran.

Tuesday evening, I started to run from my office to Cooper River Bridge for a hill repeat workout. I didn’t get very far before I realized my adductor was bothersome again. Instead, I drove to the bridge to meet on the Charleston Runs athletes for the hill repeats. I didn’t do the repeats.

On Wednesday morning I was back at the bridge for a group run. I started out with a long warm up before others arrived. Part way up the bridge, I decided that I should walk. I would much rather scale back the effort now than to be forced to scale back or give up the training in September.

Monday Boot Camp and Run

gregshore — Tue, 08 Jun 2010 00:23:05 +0000

Boot Camp began again today. I’ve been out of the loop for 6 weeks due to running the Palmetto 200. Fortunately, I’ve kept up some semblance of core and upper body fitness. I still pretty much suck wind when it comes to push ups. Sgt Williams had mercy on us, mostly by going through the basic Boot Camp exercises. There’s nearly 130 people in the class and probably about 35-40 of them are fresh meat.Went for a 30 minute run after work. Very pleasant. Good prayer time - as I’ve regained fitness I’m finding that I can still work hard but let my mind go away from the run when I do. I really only do that with long runs and recovery runs. I have to work too hard and engage my brain for steady state and tempo runs.

Saturday Run and Superfit Saturday

gregshore — Tue, 08 Jun 2010 00:19:17 +0000

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#)

Thursday Death Match and Tempo Run

gregshore — Fri, 04 Jun 2010 19:11:24 +0000

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.

Wednesday Shoulder Presses

gregshore — Fri, 04 Jun 2010 19:07:06 +0000

10 min warm up on elliptical then shoulder presses. 5 reps each set

Sets 1&2 - 95#
Sets 3-7 - 75#
Sets 8-10 - 65#