Some Training Blog

Flexibility - 0.1 hours - 02/24/2008

February 24th, 2008 at 6:54 pm (Flexibility) · Digg! this story.

Workout:

Type: Flexibility
Date: 02/24/2008
Time: 18:54:57
Total Time: 00:08:00.00

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Sunday Morning Strength

February 24th, 2008 at 10:00 am (Strength Training) · Digg! this story.

Workout:

Type: Strength Training
Date: 02/24/2008
Time: 10:00:00
Total Time: 00:32:00.00

@ the gym with hubby, a few hours before my 4 mile run

Hip machine abductions - 3 sets of 12 @ 50 lbs
Hip machine glute kickbacks - 30 @ 100 lbs
Hip machine adductions - 30 @ 70 lbs
2 sets of 18 bicep curls @ 15 lbs
2 sets of 15 tricep dumbbell overhead raises @ 20 lbs
1 set of 20 each side, each leg, balances @ 10 lbs
3 sets of 12 squat rows @ 42.5 lbs

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Some Evening PT

February 23rd, 2008 at 8:00 pm (Strength Training) · Digg! this story.

Workout:

Type: Strength Training
Date: 02/23/2008
Time: 20:00:00
Total Time: 00:28:00.00

I spent much of the day driving out to Manhattan, KS to deliver the last of my paintings for the show, and didn’t have much steam left at the end of the day. Now I just have to get myself ready for the opening Friday!

[30 each quad sets, abductions, adductions, glute kickbacks, straight leg raises, single leg calf raises, ham curls, bridges with kicks, and squats]

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Flexibility - 0.2 hours - 02/23/2008

February 23rd, 2008 at 3:00 pm (Flexibility) · Digg! this story.

Workout:

Type: Flexibility
Date: 02/23/2008
Time: 15:00:00
Total Time: 00:10:00.00

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First “Long” 4 Mile Run of the Year

February 23rd, 2008 at 2:00 pm (Run) · Digg! this story.

This is the first time this year I have actually done a ‘long’ run. Now, I know 4 miles isn’t that long, but it is for where I am in my training, and to me it marks that I am now going to start training to have a weekend long run, which I build up in distance.

I’d also like to mention that this run actually took place on Sunday the 24th, not Saturday the 23rd, but it was meant to count as last week’s long run and I want it to count that way with my logbook. Anyway, my knees have been fine, and I hope that continues. I did get a tight muscle in the glutes, perhaps the piriformis, but stretched well after the run and it seems to be OK now. I hope I continue on pain free!

Workout:

Type: Run
Date: 02/23/2008
Time: 14:00:00
Total Time: 00:47:01.00
Distance: 4.11 miles
Average Pace: 11:27.02/mile
Ascent: 423 ft
Descent: 419 ft

Mile 1 Pace 11′40     Elevation    +6 ft
Mile 2    Pace 10′55    Elevation    -55 ft
Mile 3    Pace 11′40     Elevation    +16 ft
Mile 4    Pace 11′34     Elevation   +66 ft
.11           Pace 9′14    Elevation    -19 ft

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Post Run Strength

February 21st, 2008 at 1:45 pm (Strength Training) · Digg! this story.

Workout:

Type: Strength Training
Date: 02/21/2008
Time: 13:45:00
Total Time: 00:30:00.00

3 sets of 15 bicep curls @ 15 lbs
3 sets of 15 triceps overhead raises @ 15 lbs
2 sets of 12 lateral raises @ 8 lbs
2 sets of 15 forearm curls @ 8 lbs
2 sets of 15 forearm lifts @ 5 lbs
20 bench presses @ 8 lbs each
15 bench chest flys @ 8 lbs each
20 bent over rows @ 8 lbs each
30 bench ab leg pulls
30 step over and backs
30 side dips off step for quads

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