Strange.. (ISOs, Intervals, Etc.)

Some days, I wish people wouldn't ask me what I was doing. Today was one of those days. I didn't really know why I was doing what I was. John (who spotted me last week) asked if I needed a spot, but I had only 1 bench press to do for each set, so I said thanks, but I'm OK. Then another guy, on my 9th set, asked what the ISO extreme preacher curl was. I wanted to explain but wanted to finish and really didn't explain well. Then I had to go, so I didn't get a chance to ask him if he'd gotten the answer he needed. Maybe I'll see him again and he can ask again if he wants. This first part (arms only) took me 55 minutes:

• 3-minute ISO extreme push up on knees: I was looking at the pool and thinking about swimming fast (i.e. drafting off the faster swimmers). I noticed that my body was moving from side to side when I was really focused on swimming; I wonder what Will would have said had he been there!
• 10 sets: 50 scap pull up (I have no idea whether I did these correctly--he said foot on crate, I used 80-100 lb assistance; then I just pulled up slightly from the bottom of the hold because I was thinking more along the lines of shudders, turning my muscles on and off quickly), 25 towel front delt raises (I was really trying to go fast for each one), 1 bench press (75 lb), 1-minute ISO extreme preacher curl (35 lb--I started out with what I think was a 35-lb bar but after 4 I switched to one that might have about 25; I'm not sure of the exact weight).

I did not finish and still have legs to do this afternoon. I was hoping to get them done this morning and then see how fast I run at lunch. Oh, well. Another day.

My noon run was hot. It was only 80*, but at 76% humidity and with a little sun after the rain this morning, it wasn't the most pleasant of runs. The good news is that I made it closer (although not there) to 1 mile in 6 minutes than I have in the past!

The last 5 weeks' run intervals:

7-14-09:

• Totals: 43:03, 593 cals, 5.00 miles, 8:37 pace, 165 HR
• Warm up: 10 min, 1.10 mi, 9:06 pace, 145 HR
• Lap 1: 6 min, 0.82 mi, 7:20 pace, 172 HR, 6:06 best pace; Rest 0.18 mi, 160 HR
  
• Lap 2: 6 min, 0.80 mi, 7:28 pace, 176 HR, 6:18 best pace; Rest 0.16 mi, 160 HR
  
• Lap 3: 6 min, 0.80 mi, 7:30 pace, 179 HR, 5:57 best pace; Rest 0.17 mi, 163 HR
  
• Cool down: 9:03, 0.97 mi, 9:21 pace, 173 HR

7-21-09:

• Totals: 1:00:00, 887 cals, 7.44 miles, 8:04 pace, 178 HR
• Warm up: 10 min, 1.18 mi, 8:31 pace, 156 HR
• Lap 1: 6 min, 0.90 mi, 6:42 pace, 183 HR, 6:00 best pace; Rest 0.21 mi, 180 HR
• Lap 2: 6 min, 0.80 mi, 7:28 pace, 183 HR, 6:19 best pace; Rest 0.22 mi, 180 HR
  
• Lap 3: 6 min, 0.83 mi, 7:12 pace, 186 HR, 6:21 best pace; Rest 0.21 mi, 180 HR
• Lap 4: 6 min, 0.83 mi, 7:15 pace, 187 HR, 6:22 best pace; Rest 0.21 mi, 184 HR
  
• Cool down: 18 min, 2.06 mi, 8:45 pace, 180 HR

7-28-09:

• Totals: 1:00:00, 867 cals, 7.40 miles, 8:20 pace, 168 HR. Nope, didn't succeed. But it was close!
  
• Warm up: 10 min, 1.19 mi, 8:25 pace, 138 HR.
  
• Lap 1: 6 min, 0.84 miles, 7:08 pace, 174 HR, 5:26 best pace; Rest 0.22 mi, 157 HR
  
• Lap 2: 6 min, 0.81 miles, 7:23 pace, 177 HR, 6:20 best pace; Rest 0.20 mi, 166 HR
• Lap 3: 6 min, 0.80 miles, 7:32 pace, 177 HR, 6:31 best pace; Rest 0.17 mi, 165 HR
• Lap 4: 6 min, 0.81 miles, 7:23 pace, 181 HR, 5:42 best pace; Rest 0.14 mi, 165 HR
• Lap 5: 6 min, 0.80 miles, 7:28 pace, 179 HR, 6:31 best pace; Rest 0.12 mi, 160 HR
• Cool down: 10 min, 1.19 mi, 8:21 pace, 175 HR

8-4-09

• Totals: 58:16, 634 cals, 5.69 miles, 10:14 pace, 164 HR.
  
• Warm up: 10 min, 1.19 mi, 8:26 pace, 166 HR (over 20 bpm higher than last week but the same time, distance, and pace)
  
• Lap 1: 6 min, 0.88 miles, 6:50 pace, 185 HR (11 bpm higher), 6:13 best pace; Rest 0.12 mi, 168 HR (11 bpm higher)
  
• Lap 2: 6 min, 0.42 miles, 14:26 pace, 145 HR, 7:26 best pace; Rest 0.24 mi, 177 HR (11 bpm higher)
• Lap 3: 6 min, 0.59 miles, 10:14 pace, 169 HR (8 bpm lower), 7:36 best pace; Rest 0.12 mi, 160 HR (5 bpm lower)
  
• Lap 4: 6 min, 0.66 miles, 9:07 pace, 169 HR (13 bpm slower), 7:39 best pace; Rest 0.12 mi, 157 HR (8 bpm higher)
• Lap 5: 6 min, 0.70 miles, 8:38 pace, 176 HR (3 bpm lower), 5:53 best pace; Rest 0.23 mi, 176 HR (16 bpm higher)
  
• Cool down: 8:15, 0.44 mi, 18:42 pace, 140 HR (35 bpm lower)

8-11-09

• Totals: 44:31, 625 cals, 5.30 miles, 8:24 pace, 162 HR.
  
• Warm up: 9:33 min, 1.11 mi, 8:35 pace, 155 HR (11 bpm lower than last week)
  
• Lap 1: 6 min, 0.89 miles (.01 longer), 6:46 pace, 174 HR (11 bpm lower), 5:48 best pace; Rest 0.17 mi, 151 HR (17 bpm lower)
  
• Lap 2: 6 min, 0.85 miles, 7:01 pace, 177 HR, 5:57 best pace; Rest 0.16 mi, 156 HR (21 bpm lower)
• Lap 3: 6 min, 0.81 miles, 7:27 pace, 169 HR (same HR), 7:27 best pace; Rest 0.12 mi, 134 HR (26 bpm lower)
  
• Cool down: 10:57, 1.19 mi, 9:15 pace, 159 HR (19 bpm higher)

8-18-09
Today I was aiming for 1 mile in 6 minutes. I am getting closer!

• Totals: 41:24, 616 cals, 5.10 miles, 8:20-ish pace, 176 HR (198 max)
  
• Warm up: 10 min, 1.17 mi, 8:32 pace, 163 HR (8 bpm higher than last week)
  
• Lap 1: 6 min, 0.91 miles (.02 longer; best so far!), 6:38 pace, 181 HR (7 bpm higher), 5:43 best pace; Rest 0.17 mi, 172 HR (21 bpm higher)
  
• Lap 2: 6 min, 0.84 miles, 7:08 pace, 185 HR (8 bpm higher), 5:54 best pace; Rest 0.18 mi, 181 HR (25 bpm higher)
• Cool down: 15:30, 1.82 mi, 8:31 pace, 188 HR (29 bpm higher)

I used Jarod to pace me back in, and then I caught him up a hill and stayed with him the rest of the time. It was nice to have someone to run the last few hills with!

After work, I finished my ISO workout. It took another 30 minutes, so this workout was almost 1:30 total!

• Glute ham: 30 seconds on, 30 seconds off, repeat six times. I was working as hard as I could the entire time because I knew I had only a few times. No pacing!
• Lunge: 30 seconds on, 30 seconds off, repeat six times, then switch legs. Again, working as hard as I could the entire time; no pacing!