Archive for the ‘Body Weight Work’ Category

Took the ankle for a test drive last night on the treadmill, it felt fine for a half mile and then the pain started to come back. I shut it down and got back on the goddamn elliptical. Man, I hate that thing. Bu I am going to be spending a lot more time on it in the weeks to come. This ankle injury has been lingering for so long that I think sustained time off from running is the only thing that is going to fix it. I’ve scheduled a doctors appointment, and I’m thinking I’ll need another week off at least, maybe more.

BUT! Not all is doom and gloom in the world of Sean’s pursuit of fitness. I was cleared by the physical therapist to resume push-ups this week. I am going to use this enforced time away from running to kick up the body weight work again. I need to be careful to not overdue it on the push-ups, but pull ups, l-sits and more are in the works.

Eventually, I’ll be able to do this:


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RECAP: Once again I didn’t hit all the goals, but I did make significant progress. 48 miles isn’t fifty, and nine hours isn’t ten, but neither is is bad. I had an excellent track work out, which I think shows that my 5k PR is soft, and I ran 15 miles on Friday night with little pain. All good signs.

Alright, the numbers:


Run Streak: 11 days

Average Weight –185

Running Miles: 48.2  in 7:25:23

Bike Miles: 0

Body Weight Work: 5 times for a total of 1:45:00

Total exercise time: ~9 hours

Daily Breakdown:

Monday – 5 in 46:00; W3D1 14, 18, 14, 14 12 (failed to complete the final set)

Tuesday – 3.5 warm up, 5 x 1200 @ 5kpace; 2.5 cool down.; 15 minutes of bodyweight work including L-sit practice

Wednesday – 10 in 1:43:31; W3D2 25, 20, 15, 7, 7 (failed to complete last two sets)

Thursday – 2 in 16:38; body weight work

Friday – 15 in 2:22:34

Saturday – 5 in 43:31

Sunday – 1.5 in 12:39 restarting W2D1 14, 14, 10, 10, 20

Goals for Last Week:

  1. Run everyday – DONE
  2. Run at least fifty miles – FAIL
  3. Exercise, including bodyweight work and stretching, for a total of ten hours – FAIL
  4. Lose a pound – DONE

Looking Ahead

I need to stop thinking about “salvaging” my fall marathon and realize I still have plenty of time to get this shit together. I spoke last night at my club practice with a much faster guy who is also running Philly, he isn’t sweating it yet, I’m not either. I just need to be consistent, get in the miles, and I’ll be fine.

Goals for Next Week:

  1. Run at least fifty miles
  2. Exercise, including bodyweight work and stretching, for a total of ten hours
  3. Long run of at least 20 miles

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There is a lot of talk in running circles, but little consensus, on the value of flexibility and upper body strength to running. Some argue that flexibility and strength training is a waste of time. It would be better if you just ran more, these runners say. Others think flexibility improves form and a strong core prevents injuries. I don’t know the answers to these questions, or even if definitive answers are possible. This is probably another example of the experiment of one. Some of us will benefit in our running from increased flexibility and strength, some of us won’t. Try it yourself and figure it out.


I am interested in greater flexibility and strength, whether it improves my running or not. Towards that end, I’ve started a basic flexibility routine and the 100 push up challenge. I’ll write about both here on occasion.


For flexibility, I’m doing the stretches everyone does, nothing special as, yet. I am shocked at how inflexible I am. I can barely touch my toes. There have been studies that flexibility is genetic, perhaps it is, and maybe I’ll never be a particularly flexible person, but I can definitely be better that I am.


The 100 push up challenge has been much harder than I imagined. I have started and stopped this program a half dozen times, never making it past the second week. This time I am committed to finishing the program, even if it takes much longer than the promised six weeks. This time around the first week went fine, the second week was tough, but in this, the third week, I have met with failure. Last night for the first time, I couldn’t finish the prescribed program. I think I need to repeat at least the day, and possibly the entire last week.

Hard as this is, I’m already seeing some benefits. I’m definitely stronger, I look better, and my form is improving. Getting to a hundred pushups is going to be like getting to a BQ in miniature – consistent effort over time will produce results, just you watch.

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