Weekly Workout Wround Up

May Days Training Week 5: March 1st - March 7th

Can you believe I've already been training for my crazy May for 5 weeks? Just 8 more weeks to go. Ahhhhh!

Mar 1

An "easy" 5.5 mile run with the running club. I'm still kicking myself that I didn't try those shoes. Oh well. Hopefully there will be a next time!

Mar 2

Skipped running at lunch due to a meeting and then attended the running club monthly meeting instead of working out. I'm glad I did since I learned some good tips about racing and training.

Mar 3

Got to the gym a little later than usual since I was trying to figure out why UPS didn't deliver a package they were supposed to. I've now reached the stage where my thighs are larger than my waist and stores in my area don't carry jeans in my size. So, I'm ordering lots of pairs online to try on in the comfort of my own home. Frustrating.

Anyway, once I got to the gym I wasn't feeling super hardcore (thanks, Aunt Flo) but I did about 15 minutes of various moves with the stability ball. I forgot to write them all down but they weren't super impressive anyway.

Then I attended my Hi/Lo aerobics class and danced up a storm. I always feel like I'm going to die at the halfway point but then he launches in my favorite song ("Uprising" by Muse) and I get a second wind. Then we do some jabs, hooks and uppercuts to Dual of the Fates which always cracks me up. And every so often he throws in some King Leonidas to get us pumped up. I think I'm going to have to figure out how to get that to play on my iPod at the halfway point of my marathon.

Mar 4

On Thursday I hit the lakefront path for a 4.75 mile run in the spring-like weather. It's getting to be that time of year when it's almost perfect running weather. Of course, last year it snowed in March (anyone remember this?) so I won't say we're done with winter just yet.

After work I changed and went to the gym for some weights. It's a good thing I'm mildly tech-handy because the strength training program printer was acting up. Thankfully I got it all taken care of and didn't even have to wait for any machines to free up. Maybe all the New Year's Resolution people are fading?

45 minutes of strength training with Chest focus

Bench Press on Stability Ball: 15 @ 10 lbs x2
Seated Chest Press: 20 @ 20 lbs
Push Up (on knees): 2 sets of 12
Wide Grip Pulldown: 14 @ 25 lbs
Seated Back Extension: 20 @ 60 lbs; 15 @ 70 lbs
Elastic Front Raise w/ Palms Up: 14 w/green band
Seated Arm Curl: 20 @ 20 lbs
V-Bar Pushdown: 20 @ 15 lbs
Seated Leg Bress: 20 @ 60 lbs
Elastic Squat: 2 sets of 20 w/red band
Horizontal Calf Raise: 2 sets of 20 @ 40 lbs
90 Degree Crunch: 20
90 Degree Reverse Crunch: 20
Side Oblique with Heel Push: 15
Straight Leg Lift with Thrust: 12
Crunch with Arms Extended: 20

Plus I did a move in between my bench press sets where I rested the weights on my hips and then lowered my butt and then squeezed it as I raised it back up. I did 15 of those after each set of bench presses.

Mar 5

Rest Day!

Mar 6

8 miles done just a tad faster than the prescribed pace. I wish I could have taken advantage of the nicer weather we had later in the day, but I still had to wear my sunglasses on this run. It's nice to see the sun again.

On Friday night I was pulling a cookie sheet (technically a jelly roll pan if you want to get specific) out of the oven and managed to burn the inside of my right forearm on the edge.



I immediately put a cold pack on it (even though I know you're supposed to run cold water over it. I was in the middle of making dinner and holding a cold pack was easier than standing at the sink up to my elbow) and then slathered it in Neosporin and burn cream and slapped some gauze on it. I was really worried that running and getting all sweaty would irritate it but, thankfully by Saturday morning, it didn't hurt at all. It just looks really, really ugly.

Mar 7

Made it to the gym for a nice long workout. Strength training and a bit of cardio. I did 15 minutes on three machines. All our machines at my gym have their own televisions on them. Normally Sunday afternoon is the worst time to try and find something to watch unless you like sports. I wanted something to help me pass the time but dreaded the channel surfing. Thankfully, I found this:




Ahhh, Grease. Thank you for making those 15 minutes on the StepMill, the ArcTrainer, and the Upright Stationary Bike go by so fast.

StepMill (Level 8): 15 minutes, 1.2 miles, 60 floors
ArcTrainer: (Level 8): 15 minutes, mileage unknown
Upright Stationary Bike: 17 minutes, 2.97 miles, Around The World Setting Level 8

35 minutes of strength training with Chest focus

Stability Ball Bench Press: 15 @ 10 lbs x2
Seated Chest Press: 20 @ 20 lbs x2
Push Up (Wide Hand): 2 sets of 10
Sit Down Row: 15 @ 25 lbs x2
Seated Back Extension: 15 @ 70 lbs
Seated Rear Deltoid: 20 @ 20 lbs
Low-Pulley Straight Bar Curl: 14 @ 15 lbs
Seated Dip: 20 @ 35 lbs
Free Motion Squat: 20 @ 20 lbs x2
Adductor: 14 @ 50 lbs, 20 @ 95 lbs x2
Horizontal Calf Raise: 20 @ 40 lbs
Crunch: 20
Ball Side Oblique Crunch: 15 each side
Reverse Crunch: 20
Side Oblique Crunch with Legs Vertical: 15 each side
Crunch with Legs In: 20

I'm realizing that any moves that require me to use my upper back muscles are HARD. Apparently I have zero upper back strength. Interesting.

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Total Mileage: 18.25 miles

If only I'd been able to get in those 3 miles on Tuesday then I'd have hit over 20 for the week! Ah, well. Next week my schedule has me jumping up to 24 miles. Instead, I'm going to shorten my Monday run from 8 back to 5.5 so that I don't go too much over the 10% rule. I've been feeling a bit of a twinge in my my groin area near my upper left thigh ever since weight lifting last Thursday so I don't want to rush the mileage. I have plenty of time.