Today I wanted to get in one last workout before I start running on monday. I went to the gym with a friend and got in about a 2 hour workout. I also ran into David at the gym! The list of workouts I did are on the following list.
as usual, 1 set = 10 reps
Stretch
1/4 mile warmup @ 7:00 pace
chest press 70lb x sets
tri ext 25lb x 3 sets
bicep curl 50lb x 3 sets
shoulders 40lb x 3 sets
back machine 70lb x 3 sets
leg ext 80lb x 3 sets
leg curl 110lb x 3 sets
planks 45 seconds x 3 sets
situps 50 w/ 25lb weight
leg lifts 45 seconds x 3 sets
2 mile run @ 8:00 pace
*stretch down*
Afterwards I felt great and have not encountered any muscle soreness. and of course I finished with the protein shake!!!
Sunday, January 31, 2010
Monday, January 25, 2010
Stretch & Strengthen
Today I went to the Apple Valley gym and did a light workout with some weights, and a heavy stretch. The workouts I did are on the following list;
*1 set = 10 reps*
stretch
chest press 70lb x 3 sets
leg lifts 1:00 x 3
leg curls 120lb x 3 sets
leg ext. 80lb x 2 sets
bicep curl 50lb x 2 sets
tri ext. 25lb x 2 sets
back machine 70lb x 2 sets
shoulders (butterflies) 40lb x 2 sets
heavy stretch
Overall I feel great.
*1 set = 10 reps*
stretch
chest press 70lb x 3 sets
leg lifts 1:00 x 3
leg curls 120lb x 3 sets
leg ext. 80lb x 2 sets
bicep curl 50lb x 2 sets
tri ext. 25lb x 2 sets
back machine 70lb x 2 sets
shoulders (butterflies) 40lb x 2 sets
heavy stretch
Overall I feel great.
Wednesday, January 20, 2010
2 mile treadmill run
Today I ran 2 miles on a treadmill at the apple Valley Gym. I felt good to be running today. My pace was an 8:00 minute mile. I didnt have any problems, and I feel great now. I couldnt use my Garmin forerunner for anything but heartrate, so I have no statistics to post, although I did max at 208.
Wednesday, January 6, 2010
The break is over!
Okay, so i know that i totally stopped running near the end of September. I just got caught up in school and other things and i was being lazy. well, the new year is here and its about 3 1/2 months until the capital city half marathon. that means that i need to start training again. if you look at the workout below, it shows about a 1 mile run. basically im starting over completely again but this time focusing on a stronger base. I got a garmin 305 heartrate monitor and gps which i can honestly say is amazing. it helps so much by giving me a technical view of how im doing, and what i need to work on. Anyways, i have my training plan ready. im going with hal higdon's intermediate half marathon training program. i really like this plan because it build up mileage weekly and focuses on 1 long run at the end of each week. i'll probably build up my base again for about another week or two and then start with my actual plan. it feels good to be back though!
Tuesday, January 5, 2010
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