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« Friday Run 06:00 am | Monday Boot Camp »

Saturday Run and Team Workout

Ran this morning before our team workout at 7.30. I need to run with the heart rate monitor just to make sure I’m putting forth a good effort. The last part of the run was sub-12 minute/mile and I didn’t feel like I was pushing it hard, I ran into Tammy and her friend, marie, and they were running fast than me.

I was feeling my way around the neighborhood a bit - scouting places as I plan my longer runs during the summer. When they get really long - over 10 miles, I’m not sure what I’m going to do. Today, while running around the duck pond, I was confronted by a belligerent gander. His pond - I ran in a different direction. Saw a family of geese with 9 goslings!

As I made my way back to the Danny Jones Center, I ran into Tammy and Marie. Tammy lives in Mt Pleasant and Marie lives in North Charleston in Park Circle. It was fun to run with them for the last mile.

Our workout consisted of a one mile warm up and then we moved to the tennis courts. Did a lot of arm exercise with sandbags. I know my arms will hurt tonght or tomorrow. Lot of passing of sandbags.

4 guys - 3 sandbags. Lined up front to back and passed them overhead, guy in the front them ran around to the back.

Layed down side by side - did 5 chest presses and then passed them to the right.

Stood side by side - 5 upright rows before passing them off

Stood side by side and then did 5 skull crushers.

Activity
Route: – Elev. Avg: 24 ft
Location: Charleston Nise, SC Elev. Gain: -10 ft
Date: 05/17/08 Up/Downhill: [+131/-141]
Time: 06:36 AM Difficulty: 1.6 / 5.0
 
Weather: Fog And Mist
  49 F temp; 90%% humidity
  49 F heat index; winds CALM
Performance
Distance: 3.83 miles
Time: 0:48:21
Speed: 4.8 mph
Pace: 12' 37 /mi
Calories: 628
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 41 +0' 04 4.7 -0.0 -7 ft
2 12' 22 -0' 15 4.8 +0.1 0 ft
3 13' 28 +0' 51 4.5 -0.3 -10 ft
end 11' 55 -0' 42 5.0 +0.3 +7 ft
Versus average of 12' 37 min/mile

Posted from bimactive.com

This entry was posted on May 17, 2008 at 10:53 am and is filed under Greg's Runs. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.

5 Responses to “Saturday Run and Team Workout”

  1. Matt says:
    May 18, 2008 at 9:21 pm

    Way to go, Greg! Great to see you’ve been sticking to it.

  2. Andrew is getting fit says:
    May 19, 2008 at 3:00 am

    Skullcrushers! I don’t know what they are but they sound daunting.

  3. gregshore says:
    May 19, 2008 at 5:14 am

    Skullcrushers are triceps extensions with the hands together over the head. Drop the weight. Crush your skull.

  4. Jodie says:
    May 19, 2008 at 11:54 am

    Thanks for visiting my blog…

    I see you use Bones In Motion…used to use it all the time with my old phone. I love the data you get from that. My new phone is a little more bulky and not quite as easy to carry around, though I like the price on bim over paying for a garmin.

    Wishing you a week of great runs.

  5. duchossois says:
    May 19, 2008 at 3:27 pm

    Way to stick with it Greg. Thanks for you words of encouragement on my blog. Oh, and stay away from the skull-crushers. ;-)

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