Greg on the Run

• 300 m warm up
• 10 x 50m – hard effort, 40 sec rest in between
• 300m – medium effort, concentrating on form
• 500m – cool down

The 50m hard efforts felt pretty good and the time for each effort remained consistent to the end.

Boot Camp on Monday was a lot of running. The end of the class was mostly abs. Monday night’s beginner class was a warm up and then a one mile time trial to gauge everybody’s fitness level. I ran with a few folks who were having problems going. It’s hard when you’re starting out and you don’t believe you can do it. The last 30 minutes was a bit relentless – about 30 minutes on the roof in the sun and toward the end I was nauseated. Did I mention, I ran two miles before Boot Camp began.Tuesday Boot Camp was mostly indoors with exception of a brief run on the roof. It had been storming that morning, so I don’t think anybody wanted to roll around in the puddles on the tennis courts. Each Marine then took turns leading everyone in exercising. They picked what they wanted and didn’t matter what the previous guy had done. That was a sweat fest.I have discovered that my lower abdominal muscles are not as healed as I thought they were and now I’m back to working on rehabbing them again.Tuesday evening I spent 30 minutes on the arc trainer and then 30 minutes on a seated step trainer. The step trainer was awful. It was really hard to get my heart rate up without pounding on my joints.

Good workout this morning. Part 1 – 7 Push-ups, 7 Bends & Thrust, 7 Squats, 7 Flutter Kicks – as many as you can. Part 2 – Run – I don’t how long we ran or how far I ran but we ran. Part 3- Body bars. Big fun.

The morning workout was a FAIL situation. I started out to run a few miles, my running partners were no shows, my body ached, and I felt sorry for myself, so after a mile I turned around and walked back to the gym. Then I got on the arc trainer. This workout would be better left for another time.

I went back to the gym in the evening and hopped on the arc trainer for 30 minutes and then did the Boot Camp workout. I was with a fine group during the group portion of the exercise. Everybody was pushing themselves and giving 100%.

Really good workout today. We were in ability groups and for once, I didn’t feel like I was over my head and I didn’t feel like those who were in the group were slumming. Periodically, people end up in a group that really is below their ability. That’s ok for them but when it comes time for running, they just plain go too fast for the group. At best it frustrates the other people and at worst, they drop out of the run, or even the class.

The group did a set of usually 3 exercises, concentrating on a particular area. Abs/core, upper body, legs. In between we ran 2 laps. Continuous movement and at the end of the hour, I was completely drenched. I did have to stop running after the fourth run and walked instead. Part of it was the knee pain and the other part was running out of gas. If I’m going to do 2-a-days, I need to fuel better in the am.