A Week of Workouts - March 21, 2016
This will be a very perfunctory post. We are in the process of moving, and I have been very busy. I do have a few pictures to share, but my file transfer software is being ridiculous...maybe I'll just dump them on you during the week.
As you can see, I am gradually building my mileage back up since my injury in the first week of February. This week was about 30 miles of running, and I never felt any pain or exhaustion. I'm still hitting heavy weights, and I made a plan to start a structured lifting program on March 21. My body weight is holding at this new, higher weight and I don't feel like it has slowed me down any.
Monday - 30 minutes on the gym treadmill, which translated to 3.6 @ 8:10. After, I did this quick weights workout:
Leg Press 130# 3x8
Pull Ups 2 (yes, two total pull ups...that's all I can do now)
Pull Up Negatives 1x5
Hip Adductor 100# 3x8
Hib Abductor 100# 3x8
Hanging Ab Set - calisthenic leg-ups, pikes, and knee-ups
Tuesday - 4.2 @ 8:12 on the treadmill (one mile to warmup, then three miles @ an 8:00 pace, then a little cool down). In retrospect I have no idea why, but I did more lower body weights. These workouts only take between 20-30 minutes. I generally don't take much rest between sets, and keep my heart rate up.
Incline Bench Press 50# 3x8
Pull Up Negatives 1x5
Deadlift 105# 3x8
The good news is, I am comfortably deadlifting 105# now and I think it's time for a formal lifting program. The bad news is, I ripped my hand open on the barbell.
Wednesday - I did a very thorough upper body weights workout that took about 75 minutes. My good friend Katherine has recently joined the same gym as me, and we are going to meet once a week for a weights workout or some swimming. I told her I wanted to work mostly back and abs, and we ended up doing a lot more...she taught me new exercises and I did the same for her.
Upright Row 50# 4x12
(super set with Barbell Row 40# 4x12)
Unilateral Dumbbell Row 17.5# 4x12 on each side
Hanging Leg-Ups 4x12 (HOLY CRAP THESE ARE HARD)
Assisted Pull Ups 70# 4x5
Lat Pull Downs 70# 4x5
Bench Press 55# 4x8
Kneeling Squat 65# 4x12
Then, I took advantage of having Katherine there as a spotter and did a few back squats with 65#. I've been a little afraid to get in the rack by myself, since I haven't squatted heavy weights in several years. There is always the danger of failing a set, dropping the weight (on the floor or on yourself), or just falling down and looking like an asshole. At the end, we did a ridiculous ab set that Katherine concocted, and it made my abs sore for three days. Yikes.
Thursday - 5.2 @ 8:39 around my favorite downtown running loop. It's going to be sad to move away from this running route.
Friday - 4 @ 8:52 on trails at Spain Park. I felt so heavy legged and slow. I am sure the weights have something to do with it, and I looked at the calendar and saw that I haven't had a rest day since March 4. I made a mental note to get through a long run, then take complete rest on Sunday.
Saturday - 12.6 @ 9:18 with the Birmingham Track Club Saturday Long Run crew. I was watching my heart rate like a hawk! Fully 85% of this run was in heart rate zones 1 and 2, which I am rather proud of. Hills make this type of training difficult :)
Sunday - Complete rest.
Totals - About 30 miles of running, with a good mix of indoor/outdoor, various terrains, and different speeds. Three solid weight training sessions. I skipped out on yoga, and probably should have gone Sunday, but I needed a day of complete rest.
Everyone have a great week!
 |
| Weekly running mileage since mid-January. |
As you can see, I am gradually building my mileage back up since my injury in the first week of February. This week was about 30 miles of running, and I never felt any pain or exhaustion. I'm still hitting heavy weights, and I made a plan to start a structured lifting program on March 21. My body weight is holding at this new, higher weight and I don't feel like it has slowed me down any.
Monday - 30 minutes on the gym treadmill, which translated to 3.6 @ 8:10. After, I did this quick weights workout:
Leg Press 130# 3x8
Pull Ups 2 (yes, two total pull ups...that's all I can do now)
Pull Up Negatives 1x5
Hip Adductor 100# 3x8
Hib Abductor 100# 3x8
Hanging Ab Set - calisthenic leg-ups, pikes, and knee-ups
Tuesday - 4.2 @ 8:12 on the treadmill (one mile to warmup, then three miles @ an 8:00 pace, then a little cool down). In retrospect I have no idea why, but I did more lower body weights. These workouts only take between 20-30 minutes. I generally don't take much rest between sets, and keep my heart rate up.
Incline Bench Press 50# 3x8
Pull Up Negatives 1x5
Deadlift 105# 3x8
The good news is, I am comfortably deadlifting 105# now and I think it's time for a formal lifting program. The bad news is, I ripped my hand open on the barbell.
Wednesday - I did a very thorough upper body weights workout that took about 75 minutes. My good friend Katherine has recently joined the same gym as me, and we are going to meet once a week for a weights workout or some swimming. I told her I wanted to work mostly back and abs, and we ended up doing a lot more...she taught me new exercises and I did the same for her.
Upright Row 50# 4x12
(super set with Barbell Row 40# 4x12)
Unilateral Dumbbell Row 17.5# 4x12 on each side
Hanging Leg-Ups 4x12 (HOLY CRAP THESE ARE HARD)
Assisted Pull Ups 70# 4x5
Lat Pull Downs 70# 4x5
Bench Press 55# 4x8
Kneeling Squat 65# 4x12
Then, I took advantage of having Katherine there as a spotter and did a few back squats with 65#. I've been a little afraid to get in the rack by myself, since I haven't squatted heavy weights in several years. There is always the danger of failing a set, dropping the weight (on the floor or on yourself), or just falling down and looking like an asshole. At the end, we did a ridiculous ab set that Katherine concocted, and it made my abs sore for three days. Yikes.
Thursday - 5.2 @ 8:39 around my favorite downtown running loop. It's going to be sad to move away from this running route.
Friday - 4 @ 8:52 on trails at Spain Park. I felt so heavy legged and slow. I am sure the weights have something to do with it, and I looked at the calendar and saw that I haven't had a rest day since March 4. I made a mental note to get through a long run, then take complete rest on Sunday.
Saturday - 12.6 @ 9:18 with the Birmingham Track Club Saturday Long Run crew. I was watching my heart rate like a hawk! Fully 85% of this run was in heart rate zones 1 and 2, which I am rather proud of. Hills make this type of training difficult :)
Sunday - Complete rest.
Totals - About 30 miles of running, with a good mix of indoor/outdoor, various terrains, and different speeds. Three solid weight training sessions. I skipped out on yoga, and probably should have gone Sunday, but I needed a day of complete rest.
Everyone have a great week!
Comments
My track club hosts most of their events on the other side of the valley. and I can't disappear for too long on the weekends.