Yesterday's weight routine and today's run.
Yesterday I went to the gym and did a low-weight version of the full-body routine I used to do 3x/week (before I started running, back when I wanted to be a powerlifter RAWR!). This is how it went (each set is 15 reps each):
A leisurely 10 min warm up walk on the treadmill
Dumbbell squats, 2 sets @ 10# (one 10# dumbbell, full depth each rep)
Bench press, 2 sets @ 20#
Overhead shoulder press, 2 sets @ 20#
Cable row, 2 sets @ 30#
Lat pulldown, 2 sets @ 30#
Crunches (2 sets of regular ones and 1 set on each side for obliques)
Lots and lots of stretching, before weights, in between sets, and afterward.
Let me just say, for essentially unweighted squats, they really killed my quads. I was wincing going up and down the stairs. Today's run was difficult because my quads were heavy and sore.
So today was a 3 miler. I went to the park where it is 60+ degrees and sunny. It occurred to me that the iPod has a stopwatch on it and I used it for the first mile, before it went tits up. Now I can't reset it or anything. Those apple fuckers.
Mile 1: 9:36
Miles 2 and 3: anyone's guess. Judging by my not-very-specific watch, each lap was right around 10 minutes each. This has me thinking that I must be missing HALF the trail because I'm nowhere near fit enough to run a sub-10 minute mile.
Am I?
Wow!
Someone talk me out of getting a new nano. Hurry!
A leisurely 10 min warm up walk on the treadmill
Dumbbell squats, 2 sets @ 10# (one 10# dumbbell, full depth each rep)
Bench press, 2 sets @ 20#
Overhead shoulder press, 2 sets @ 20#
Cable row, 2 sets @ 30#
Lat pulldown, 2 sets @ 30#
Crunches (2 sets of regular ones and 1 set on each side for obliques)
Lots and lots of stretching, before weights, in between sets, and afterward.
Let me just say, for essentially unweighted squats, they really killed my quads. I was wincing going up and down the stairs. Today's run was difficult because my quads were heavy and sore.
So today was a 3 miler. I went to the park where it is 60+ degrees and sunny. It occurred to me that the iPod has a stopwatch on it and I used it for the first mile, before it went tits up. Now I can't reset it or anything. Those apple fuckers.
Mile 1: 9:36
Miles 2 and 3: anyone's guess. Judging by my not-very-specific watch, each lap was right around 10 minutes each. This has me thinking that I must be missing HALF the trail because I'm nowhere near fit enough to run a sub-10 minute mile.
Am I?
Wow!
Someone talk me out of getting a new nano. Hurry!