I've moved my website/blog to a different address (easier to remember!).
Please check it out: http://www.fitbyamy.com/my-workout-blog-and-healthful-tips.html
I will no longer be updating my blog here.
Tuesday, December 20, 2011
Saturday, December 17, 2011
12/16/11
Run: Was supposed to run 4.5. Ran 1/2 mile for a warm-up and realized my IT band was still sore, so I decided not to run. I also decided to take Saturday off to allow it some time to rest up and to stretch it out a bit.
Workout: Rough cardio workout.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 15 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 15 second rest.
Burpees w/o Push-Up 10 (as quick as possible).
Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute
Scissor Lunges - 20 (10 each leg). 30 second rest. 7 times.
Scissor Lunges - 20 (10 each leg) 15 second rest. 2 times
Scissor Lunges - 20 (10 each leg).
Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute.
Squat Jumps - 10. 15 second rest. 9 times.
Squat Jumps - 10.
Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute.
Only rested during the prescribed rest periods (15 seconds is SHORT by the way!). Felt great when I was done, but it was absolute torture while I was going through it.
Workout: Rough cardio workout.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/ Push-Up 10 (as quick as possible). 30 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 15 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 15 second rest.
Burpees w/o Push-Up 10 (as quick as possible).
Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute
Scissor Lunges - 20 (10 each leg). 30 second rest. 7 times.
Scissor Lunges - 20 (10 each leg) 15 second rest. 2 times
Scissor Lunges - 20 (10 each leg).
Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute.
Squat Jumps - 10. 15 second rest. 9 times.
Squat Jumps - 10.
Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute.
Only rested during the prescribed rest periods (15 seconds is SHORT by the way!). Felt great when I was done, but it was absolute torture while I was going through it.
Wednesday, December 14, 2011
12/14/11
I really dislike running after my workout and I avoid it at all costs, but today was one of those days where it was unavoidable. In theory, it's great for my marathon training because it preps me to run on already tired legs, but because my legs are already tired it also makes for a mentally tough run.
I also had a strange issue with my knee today. Before I went for my run I took the dog out to use her "bathroom". As I walked her, my knee made a loud popping sound and hurt tremendously for about a minute. The pain disappeared after that and it seemed like everything was back to normal. When I left for my run later, I felt a slightly less painful version of the pain for the first 3 minutes. It went away, so I kept running, but I'm not sure that was really the proper thing to do. I'm going to watch it and take a rest day if needed. It's so tough to take rest days knowing that I'm training for the marathon, but ultimately, if my body needs a rest day and I don't take it, I'm doing more harm than good.
Today's workout:
Push-Up w/ Pull-Back: 10 w/ 7.5lb dumbbells
Burpees: 15 w/ 7.5lb dumbbells
Clap Push-Ups (Modified): 15
Get-Ups on one leg, touch ground, one-leg jump - 10 each leg w/ 7.5lb dumbbells
Straight Arm Overhead Raise with 25lb plate - 15
(He tried to have me do straight arm "steering wheel" turns w/ the 25lb plate, but it was too heavy and the 10lb plate was too light... I'll have to work on that).
Scissor Lunges: 20
Run:
5 "easy" miles.
I also had a strange issue with my knee today. Before I went for my run I took the dog out to use her "bathroom". As I walked her, my knee made a loud popping sound and hurt tremendously for about a minute. The pain disappeared after that and it seemed like everything was back to normal. When I left for my run later, I felt a slightly less painful version of the pain for the first 3 minutes. It went away, so I kept running, but I'm not sure that was really the proper thing to do. I'm going to watch it and take a rest day if needed. It's so tough to take rest days knowing that I'm training for the marathon, but ultimately, if my body needs a rest day and I don't take it, I'm doing more harm than good.
Today's workout:
Push-Up w/ Pull-Back: 10 w/ 7.5lb dumbbells
Burpees: 15 w/ 7.5lb dumbbells
Clap Push-Ups (Modified): 15
Get-Ups on one leg, touch ground, one-leg jump - 10 each leg w/ 7.5lb dumbbells
Straight Arm Overhead Raise with 25lb plate - 15
(He tried to have me do straight arm "steering wheel" turns w/ the 25lb plate, but it was too heavy and the 10lb plate was too light... I'll have to work on that).
Scissor Lunges: 20
Run:
5 "easy" miles.
Tuesday, December 13, 2011
12/12/11
Run:
3 mile easy run on treadmill.
Workout:
Moving Uneven Push-Ups on curb - 7 each side. Then, Moving Plank with same curb - 5 each side, last four with regular push-ups on floor.
Cardio Side Lunge with Curb, touch ground with opposite arm on each side - 20 total (10 each side).
Alternating Cable Rows - 27.5lbs, 10 each arm.
Push/Pull on Cable Machine - 10lbs each side - 15 punches each side.
Lunge with Wood Chopper, Low Pulley on Cable Machine - 10lbs, 15 each side
3 sets. Last set included squats with long bar on cable machine - 25 squats with 30 pounds. Pull bar in when in upright position. Also included Reverse Lunge Kicks with Rope on Cable Machine. Forget what weight it was on, probably 25lbs. 15 each side.
3 mile easy run on treadmill.
Workout:
Moving Uneven Push-Ups on curb - 7 each side. Then, Moving Plank with same curb - 5 each side, last four with regular push-ups on floor.
Cardio Side Lunge with Curb, touch ground with opposite arm on each side - 20 total (10 each side).
Alternating Cable Rows - 27.5lbs, 10 each arm.
Push/Pull on Cable Machine - 10lbs each side - 15 punches each side.
Lunge with Wood Chopper, Low Pulley on Cable Machine - 10lbs, 15 each side
3 sets. Last set included squats with long bar on cable machine - 25 squats with 30 pounds. Pull bar in when in upright position. Also included Reverse Lunge Kicks with Rope on Cable Machine. Forget what weight it was on, probably 25lbs. 15 each side.
Monday, December 12, 2011
14 Weeks Left Until Shamrock Marathon!
What a GREAT training week I had! Things couldn't have gone better. Well, I could have gotten my Friday run in on Friday instead of Saturday, but other than that, everything was perfection!
I rearranged my runs a little bit so I could get a seven miler in with a coworker. This meant knocking a six miler down to a five miler. But, I did get all 32 miles in this week and I feel awesome. My knee is a tiny bit sore, but I feel energetic and happy.
My tempo run went awesome (other than being on a treadmill... blah!). Hit all four miles at an 8:19 pace, and felt like I probably could have pushed the pace a little more if I wasn't so darn bored and hot from being in the gym.
My fourteen miler turned into a 15.5 miler today because I got "lost", but other than that the run itself was spectacular. I felt like I could have kept running all day. The weather was perfect - not too cold, a little breeze, clear skies, a beautiful day. I took a different route this time. I mapped it out ahead of time and decided to do a loop run instead of just going out and back. I stopped at a gas station at mile six for some fluids and a lovely chat with the cashier. As I ran I felt as though I should have already reached the street I needed to turn down, Prospect Street, so I pulled a map up on my phone.
The map showed no intersection of Main Street and Prospect Street, which means I wasn't paying very good attention when I mapped it out at home. There were two streets that lead to Prospect from Main, so I picked the one that "looked" right. It was wrong.
I realized my mistake when I ended up in Reading, but figured I would just go with it since I felt good and was enjoying the change of scenery. If I got stuck too far from home after my fourteen miles I could always call someone for a ride. I stopped into the Dunkin Donuts my sister works at to say hello and a take a quick bathroom break.
I loved taking a different route, and the loop course suited me well because I constantly got to see different scenery. It was massively hilly though (for me!). There were two 1.5 mile long hill that rose at a 2-3% grade, plus a bunch of short, steep hills.
I got to my mother's house at what I thought was mile 11, but it was really mile 12.5 (I used her laptop to map it out). That would be why my watch indicated that I was running really slow even though I wasn't! I grabbed some Gatorade and decided to finish the run, extra 1.5 miles and all.
When I returned home, I felt good. I felt as though I could have kept running without a problem - no tightness, no grumpiness, no negatives.
I'm going to keep the hills in my long runs (it helped break things up a bit), and I'm going to pay more attention to my maps before I leave the house!
Overall this was a great week, and I'm looking forward to this week - 16 miler on Sunday should be a piece of cake now!
I rearranged my runs a little bit so I could get a seven miler in with a coworker. This meant knocking a six miler down to a five miler. But, I did get all 32 miles in this week and I feel awesome. My knee is a tiny bit sore, but I feel energetic and happy.
My tempo run went awesome (other than being on a treadmill... blah!). Hit all four miles at an 8:19 pace, and felt like I probably could have pushed the pace a little more if I wasn't so darn bored and hot from being in the gym.
My fourteen miler turned into a 15.5 miler today because I got "lost", but other than that the run itself was spectacular. I felt like I could have kept running all day. The weather was perfect - not too cold, a little breeze, clear skies, a beautiful day. I took a different route this time. I mapped it out ahead of time and decided to do a loop run instead of just going out and back. I stopped at a gas station at mile six for some fluids and a lovely chat with the cashier. As I ran I felt as though I should have already reached the street I needed to turn down, Prospect Street, so I pulled a map up on my phone.
The map showed no intersection of Main Street and Prospect Street, which means I wasn't paying very good attention when I mapped it out at home. There were two streets that lead to Prospect from Main, so I picked the one that "looked" right. It was wrong.
I realized my mistake when I ended up in Reading, but figured I would just go with it since I felt good and was enjoying the change of scenery. If I got stuck too far from home after my fourteen miles I could always call someone for a ride. I stopped into the Dunkin Donuts my sister works at to say hello and a take a quick bathroom break.
I loved taking a different route, and the loop course suited me well because I constantly got to see different scenery. It was massively hilly though (for me!). There were two 1.5 mile long hill that rose at a 2-3% grade, plus a bunch of short, steep hills.
I got to my mother's house at what I thought was mile 11, but it was really mile 12.5 (I used her laptop to map it out). That would be why my watch indicated that I was running really slow even though I wasn't! I grabbed some Gatorade and decided to finish the run, extra 1.5 miles and all.
When I returned home, I felt good. I felt as though I could have kept running without a problem - no tightness, no grumpiness, no negatives.
I'm going to keep the hills in my long runs (it helped break things up a bit), and I'm going to pay more attention to my maps before I leave the house!
Overall this was a great week, and I'm looking forward to this week - 16 miler on Sunday should be a piece of cake now!
Saturday, December 10, 2011
12/10/11
Mixed my five miler into my workout at the gym this morning.
2.5 miles (1 warm-up at 6.0mph, progressive increase every .1 miles to 8.0, .5 mile cool down at 6.0).
(Repeat below twice)
One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
Push-ups - 15
1.5 miles (.5 mile 6.0, progressive increase every .1 miles to 7.4, .3 miles at 6.0)
(Repeat below twice)
One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
T Push-Ups - 12 (6 on each side)
1 mile (.5 mile 6.0, progressive increase every .1 mile to 6.8, .1 mile at 6.0)
14 miler tomorrow!!
2.5 miles (1 warm-up at 6.0mph, progressive increase every .1 miles to 8.0, .5 mile cool down at 6.0).
(Repeat below twice)
One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
Push-ups - 15
1.5 miles (.5 mile 6.0, progressive increase every .1 miles to 7.4, .3 miles at 6.0)
(Repeat below twice)
One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
T Push-Ups - 12 (6 on each side)
1 mile (.5 mile 6.0, progressive increase every .1 mile to 6.8, .1 mile at 6.0)
14 miler tomorrow!!
Friday, December 9, 2011
2012 Goals
I do not like New Year’s resolutions – things that you are resolving to do in the coming year that you decide to start at the first of the year. I think that everyone should make goals and constantly work towards achieving those goals throughout the year. Why wait until the first of the year to start working on your goals?
I struggled with working on goals this year. Ironically as I realize this the first of the year is approaching. So, now I’m setting goals for myself and it’s overlapping with everyone’s New Year’s resolutions. People typically lose sight of their resolutions a few weeks in, but I can’t lose sight of my goals. I need to be different from the crowd.
Instead of focusing on a specific race for 2012 (though I am running the Shamrock Marathon in March), I am going to focus on running consistently throughout the year. I’m going to aim to run 1300 miles total in 2012. This is an average of 25 miles per week. I want to be averaging 30 miles per week, but I know that some weeks are not going to go week, I may have to take time off for illness, and I may need a rest day here and there that I wasn’t planning on. By using 25 miles per week, I’m setting up a challenging goal that is still achievable and will help keep me focused on my running.
In 2012, I am also going to focus on finding new activities that I enjoy doing. This summer, I realized I enjoy hiking and I want to do more of that. I would love to fix up my bike and take that to explore some of the local trails. Maybe I could take a boxing class, or try yoga (even though yoga doesn’t appeal to me, it might be something I enjoy). I need to try new things and figure out what else I can do to occupy myself other than run and workout.
I will also stop focusing on the number on the scale. So what if I weigh 140 pounds? I’m fit and I’m healthy. Would I like that number to be lower? Of course. But, I’m healthier and in better shape than most people who weigh 120 pounds and I can so much more. I should focus on staying active and healthy and not worry about what my weight is. So what if I eat eight chocolate chip cookies one day. As long as I don’t do that every day, or regularly, it’s not a problem.
I will work on creating a binder full of the recipes that I enjoy eating. I often create a recipe that I love, or find a recipe in a magazine that I enjoyed, and then I’m unable to cook it again because I forget all about it. Having a hearty supply of healthy recipes lying around will make it easier to eat healthy.
I want to work on keeping my house clean. Laziness is the key factor in my condo becoming a mess. If I take time every day or every other day to put things where they belong, it won’t look so cluttered. The cluttered environment is a strong indicator of how I feel. If my house is clean, I’m feeling good. If my house is messy, I’m feeling emotionally cluttered myself. By keeping my house clean, I’m hoping that I can better control my emotions.
Expressing myself is always something that I struggle with, and I really want to work on that this year. I want to be able to talk opening with those I care about. I want to be able to tell them what is on my mind and stop pretending that things are fine when they are not. It’s not healthy for me to hold in my thoughts because I don’t want to burden people. My friends and family care about me, and I know they are happy to listen to me when I need them to, so now I just have to start taking advantage of the strong support network I have. I want to make sure that those around me know what they mean to me, how important they are to me, and how grateful I am to have them around.
Wednesday, December 7, 2011
12/07/11
Today I had to do my workout right after my tempo run which proved to make the workout even more challenging. I love to keep busy, but sometimes being pressed for time stinks when it comes to running and working out right afterwards.
Run: 5 miler - 4 @ 8:19. I thought it might be challenging, but the pace was fine and I felt like I could have run that pace possibly for a half marathon. The challenge wasn't the run, it was the heat in the gym and the boringness of the treadmill. The television on the treadmill I had to use wasn't working and it's torture even with a television to watch, so it was just that much worse. I wanted to call it quits after 2.5 miles just because of the boredom, but I tried to really focus on my goal and push through.
Workout:
Squat with alternating front raise/toss - 10lb dumbbell - 1 minute
Squat Thurst, pick up 25lb plate while standing and press overhead - 15
Sumo Squats with 40lb front weight - 30
Sit Ups with 8lb medicine ball, toss into air when in upright position and catch on way back down - 25
180 Squats - 30 seconds
Clap Push-Ups - 15
45 seconds rest after completing the cycle. 3 sets.
Run: 5 miler - 4 @ 8:19. I thought it might be challenging, but the pace was fine and I felt like I could have run that pace possibly for a half marathon. The challenge wasn't the run, it was the heat in the gym and the boringness of the treadmill. The television on the treadmill I had to use wasn't working and it's torture even with a television to watch, so it was just that much worse. I wanted to call it quits after 2.5 miles just because of the boredom, but I tried to really focus on my goal and push through.
Workout:
Squat with alternating front raise/toss - 10lb dumbbell - 1 minute
Squat Thurst, pick up 25lb plate while standing and press overhead - 15
Sumo Squats with 40lb front weight - 30
Sit Ups with 8lb medicine ball, toss into air when in upright position and catch on way back down - 25
180 Squats - 30 seconds
Clap Push-Ups - 15
45 seconds rest after completing the cycle. 3 sets.
Monday, December 5, 2011
12/05/11
Workout:
Sliding Side Lunge, Sliding Reverse Lunge - alternate for one minute on right side. w/ 10lb dumbbell in each hand
Right Leg Underneath Get-Ups - 15
Sliding Side Lunge, Sliding Reverse Lunge - alternate for one minute on left side. w/ 10lb dumbbell in each hand
Left Leg Underneath Get-Ups - 15
Side Burpees - 15 Right Side
Side Lunges - 15 w/ one-leg jump Right Side
Side Burpees - 15 Left Side
Side Lunges - 15 w/ one-leg jump Left Side
Straight Leg, Knee-In Crunch with Fly (no weight) - 25
Run: Great night for an easy 3 mile run. Though, my calves questioned the concept of easy...
Marathon Training: My philosophy on training for a marathon is probably significantly different than most peoples. Most are surprised at the level of strength training I maintain while training for a marathon. My strategy (and my trainer's) is to absolutely beat the crap out of my legs while training for the marathon. Sure, it makes some of the runs more challenging than they would otherwise be, but it also allows me to experience true torture before race day. The three week taper period allows my legs to fully recover and feel refreshed on race day. By training my legs to continue working when I've beaten the crap out of them, I can push a lot harder on marathon day than I would otherwise be able to. I'm convinced this is the only reason I ran a 3:58 last year in Virginia. I was horribly sick with a terrible upper respiratory infection. My goal was to beat 4 hours and I questioned whether I would since I was so sick. My legs truly stepped up the plate and carried me through that race while my lungs tortured me. If only I hadn't been sick I may have broken 3:55!
Oh well, onward to 3:50!
Sliding Side Lunge, Sliding Reverse Lunge - alternate for one minute on right side. w/ 10lb dumbbell in each hand
Right Leg Underneath Get-Ups - 15
Sliding Side Lunge, Sliding Reverse Lunge - alternate for one minute on left side. w/ 10lb dumbbell in each hand
Left Leg Underneath Get-Ups - 15
Side Burpees - 15 Right Side
Side Lunges - 15 w/ one-leg jump Right Side
Side Burpees - 15 Left Side
Side Lunges - 15 w/ one-leg jump Left Side
Straight Leg, Knee-In Crunch with Fly (no weight) - 25
Run: Great night for an easy 3 mile run. Though, my calves questioned the concept of easy...
Marathon Training: My philosophy on training for a marathon is probably significantly different than most peoples. Most are surprised at the level of strength training I maintain while training for a marathon. My strategy (and my trainer's) is to absolutely beat the crap out of my legs while training for the marathon. Sure, it makes some of the runs more challenging than they would otherwise be, but it also allows me to experience true torture before race day. The three week taper period allows my legs to fully recover and feel refreshed on race day. By training my legs to continue working when I've beaten the crap out of them, I can push a lot harder on marathon day than I would otherwise be able to. I'm convinced this is the only reason I ran a 3:58 last year in Virginia. I was horribly sick with a terrible upper respiratory infection. My goal was to beat 4 hours and I questioned whether I would since I was so sick. My legs truly stepped up the plate and carried me through that race while my lungs tortured me. If only I hadn't been sick I may have broken 3:55!
Oh well, onward to 3:50!
Sunday, December 4, 2011
15 More Weeks Till Shamrock Marathon!
Headed out for a 12 mile long run this morning. It proved to be a bit challenging, probably because I ran last night and because my knee was a bit finicky. I decided to do my winter route which takes me by my parent's house. This allows me to stop and grab some fluid at the half way point without having to carry money with me, go into a store, or wait in line.
The run itself was pretty uneventful. No honking horns, no obnoxious comments, no ignorant pedestrians and no near collisions. There was, however, a lady walking two pups who wasn't smart enough to reel her dogs in as I ran by. She apologized, so it was no big deal.
I started around 10AM and was comfortable. At about mile 4 I started to feel warm. The sun came out and the temperatures began to rise, which caused me to be slightly over dressed. That's one of the downfalls of running at this time of year, the temperature changes so quickly and it's hard to dress properly.
I like the run to my mother's house because it includes a steady incline of about two miles. I hate it for the same reason. After running with my coworker on Thursday, I hardly even noticed the hill at all today. The incline to my mother's house registers at a two percent. The incline on most of the hills we ran on Thursday registers between ten and thirteen percent. STEEP.
When I reached my mother's house I downed a bottle of Gatorade and stole a t-shirt from my sister so that I did not have to sweat to death on my return run home. I stayed far longer than I should have (about twenty minutes), and the run home was a bit more unpleasant than the run out (possibly because of the delay?).
Looking forward to having a good week and finally getting a tempo run in. 15 weeks away - 3:50, 3:50, 3:50 (my new mantra)
The run itself was pretty uneventful. No honking horns, no obnoxious comments, no ignorant pedestrians and no near collisions. There was, however, a lady walking two pups who wasn't smart enough to reel her dogs in as I ran by. She apologized, so it was no big deal.
I started around 10AM and was comfortable. At about mile 4 I started to feel warm. The sun came out and the temperatures began to rise, which caused me to be slightly over dressed. That's one of the downfalls of running at this time of year, the temperature changes so quickly and it's hard to dress properly.
I like the run to my mother's house because it includes a steady incline of about two miles. I hate it for the same reason. After running with my coworker on Thursday, I hardly even noticed the hill at all today. The incline to my mother's house registers at a two percent. The incline on most of the hills we ran on Thursday registers between ten and thirteen percent. STEEP.
When I reached my mother's house I downed a bottle of Gatorade and stole a t-shirt from my sister so that I did not have to sweat to death on my return run home. I stayed far longer than I should have (about twenty minutes), and the run home was a bit more unpleasant than the run out (possibly because of the delay?).
Looking forward to having a good week and finally getting a tempo run in. 15 weeks away - 3:50, 3:50, 3:50 (my new mantra)
Saturday, December 3, 2011
12/2/11
Workout:
Smith Machine - upright row, flip, squat, press - 10lb plates on each side.
One-Leg Step Ups on Bench with jump at top - 15 each leg
Squat Jump onto Bench - 10
Side One-Leg Step-Ups with jump at top - 15 each leg
3 sets.
Running
(12/1/11): Swapped a hill run for tempo run. Went running with a coworker up the hills of Everett. Ran up five steep hills (3-4 minute climb per hill). Challenging workout and I was definitely beat afterwards.
(12/3/11): Nice 5.5 mile run today. A little trouble with my knee before mile one, but went away for the most part as I warmed up.
Smith Machine - upright row, flip, squat, press - 10lb plates on each side.
One-Leg Step Ups on Bench with jump at top - 15 each leg
Squat Jump onto Bench - 10
Side One-Leg Step-Ups with jump at top - 15 each leg
3 sets.
Running
(12/1/11): Swapped a hill run for tempo run. Went running with a coworker up the hills of Everett. Ran up five steep hills (3-4 minute climb per hill). Challenging workout and I was definitely beat afterwards.
(12/3/11): Nice 5.5 mile run today. A little trouble with my knee before mile one, but went away for the most part as I warmed up.
Subscribe to:
Comments (Atom)