December 22nd, 2007 at 3:20 pm
(Strength Training)
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Workout:
15 side leg lifts (set 1)
20 inner leg presses
12 side leg lifts (set 2)
12 glute presses
18 lat pull downs
10 leg extensions
12 tricep pull downs
10 chest flys
12 sissy squats
December 22nd, 2007 at 3:00 pm
(General Cardio)
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Workout:
15 minute warm-up on the elliptical. Taking it easy after yesterday’s run.
December 21st, 2007 at 4:56 pm
(Run)
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Workout:
Running 4 miles, or 5, or 6, just feels so much better than stopping at 3! I felt great, and the weather was perfect. (Tomorrow it’s going to snow, though.) I’m still trying to make sure I treat my knees well. Took a rest day yesterday to try and promote healing, and when I got home from my run I stretched and then iced. I could feel my knees were a bit tight while running, but no pain or soreness, though I am anticipating some later or tomorrow. At first I was pretty sure this would be runner’s knee, but I am also reading about tendinitis and IT Band Syndrome. I figure it doesn’t hurt to stretch and strengthen all around.
Splits:
Mile 1 Pace 10:33
Mile 2 Pace 10:36
Mile 3 Pace 10:44
Mile 4 Pace 10:22
Mile .14 Pace 10:31
December 19th, 2007 at 1:50 pm
(Cycle)
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Workout:
Much of the time during this workout I could hear my right knee going, ‘click, click, click.’ It didn’t hurt, though I admit my knees are slightly sore today. I am wondering if going back to neutral shoes when I run would make a difference.
Anyway, the 1st 20 minutes/5.4 miles was the real workout, followed by a 2 minute cool down. Happy exercising everyone!
December 19th, 2007 at 1:10 pm
(Strength Training)
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Workout:
Warmed up with an 8 minute brisk walk and then started lifting. There are a few other things I wish I knew how to do at the gym, in particular I’d like to do straight laying leg raises with some resistance, and something to work the hamstring. I’m sure I’ll find a way to do that before long.
12 each side leg raises (machine)
15 chest flys
10 each leg extensions (set 1)
15 lat pull downs
12 each leg extensions (set 2)
16 tricep extensions
12 each glute press
7 each side leg lifts
12 low rows
20 leg presses
12 calf presses
20 tricep pulldowns
December 18th, 2007 at 5:00 pm
(Strength Training)
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Workout:
After 15 minutes of stretching, about 15 minutes of exercises at home. I worked areas I didn’t feel I really hit at the gym yesterday, and which will likely not get much attention at the gym tomorrow.
bicep curls: 1st set 12 reps, 2nd set 8 reps
25 reverse crunches
60 sec Superman with flutter kicks
60 sec Superman without flutter kicks
70 bicycles
15 standing hip lifts (I’m sure this isn’t the correct term, but I know what it means!)
December 18th, 2007 at 4:24 pm
(Run)
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Workout:
I was arguing with myself as I ran about whether I really had enough time before sunset to fit in 4 miles. Towards the end of the 3rd mile, the sun set, but there was still enough light that I felt safe. My phone chimed to notify me I’d hit the 3 mile mark, and then it immediately chimed that it was out of juice and shut off! I could have kept going; I felt great and I know about how far another mile would have been, but I took it as a sign. The last thing I want to do right now is overwork my knees while they are still healing, but I just want to run so much more…
As of right now, I am not noticing any soreness from the run. More quad work tomorrow!
| Mile 1 | Pace 10′ 34 | ||||
| Mile 2 | Pace 10′ 09 | ||||
| Mile 3 | Pace 10′ 37 |
December 17th, 2007 at 10:00 am
(Walk)
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Workout:
December 17th, 2007 at 9:20 am
(Strength Training)
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Workout:
8 Hanging Abdominal Leg Raises
12 Chest Flys
10 Leg Presses
10 Calf Presses
12 Lat Pull Downs
9 (each) Leg Extensions
12 Low Rows
15 Triceps Pushdowns
12 Glute Presses
8 Side Leg Lifts
Followed by a 5 minute walk @ 3 mph.
December 17th, 2007 at 9:00 am
(Cycle)
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Workout:
This was a warm up at the gym before strength training.
