"I went to a bookstore and asked the saleswoman where the Self Help section was. She said if she told me it would defeat the purpose."(Dennis Miller)
Enjoy!
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Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
I like the TRX for upper body and core work, but prefer free weights for lower body exercises.
mon............rest............rest
tues...........3miles.........3miles
wed............rest.............4miles
thurs............rest.........rest
fri................4miles.........3miles
sat...........3miles............4mile walk with the LMD
sun............6miles........6miles
Total......16miles run........4mile walk
The Shirtless Wonder
Great quote Leslie.
Free-weights
Core
4 sets of 20 inclined sit-ups (80 total)
4 sets of 30 push-ups (120 total)
35 mins UB work-out;
chest, shoulders, arm, back
core done as part of Free-weight
work-out
No run today between work and cold/sinuses
decided to bag it for today. Need to plan make-up
run.
Intervals -evening
4 sets of 25 inclined sit-ups (100 total)
4 sets of 35 push-ups (120 total)
50 mins UB work-out;
chest, back, arms
Watch battery died; managed to do 4(400m) intervals
but no time recorded so basically a tempo run.
1.0 mile cool-down run after
total 6.27 miles
Temps 46F, with cold fog in low areas.
Cool down run I did shirtless.
core
4 sets of 20 inclined sit-ups
w/14 lb weight ball total 80
3 sets of push-ups 40, 30,30 total 100
60 mins UB work-out - chest,
back, arms, abds, and shoulders.
Polar Bear Race
8 miles
Cold 14-17F temps with wind chill
2-0F.
340 push-ups
260 sit-ups
Joe Suder
Nulla camisia et nulla problematum
U.M.W.B
I'm going to jump in at week 9 of Hal Higdons 1/2 Marathon training, this should allow me to finish and then repeat the course prior to my first 1/2 in June. Since I ran 10 miles on Saturday, I'm hoping its ok to start the course in the middle.
Plan Actual
Monday Rest Mt.Bike 13.44 miles
Tuesday Run 3 miles Limped 2.94 miles with cramp in left calf 10:56 pace
Wednesday Run 5 miles Run: 5.5 miles 10:14 Pace
Thursday Run 3 miles Long day at work, came home and passed out...
Friday Rest Rest
Saturday Run 10K Run: 11.05 Trail miles, 10:52 pace
Sunday Cross. Mt. Bike 13 miles
My running has been pretty lackluster lately with the cold temps and the snow we've gotten. Add in extra job stress and now my ankle hurts... well... not looking real great. But, I'll keep on doing something.
Monday: Rest Day. Eat.
Tuesday: 2.3 miles elliptical (21:03), 30 mins weights
Wednesday: 3.2 miles elliptical (24 something), 7 minutes abs/core, .3 mile walk
Thursday: 2.3 miles elliptical (20:55), then 25 minutes weights including legs (oy)
Friday: 2.6 miles elliptical (20:23), 10 minutes abs/core, .3 mile walk
Saturday: 11.6 miles on the recumbent bike, hill program
Sunday: 2.9 miles elliptical (25:35), 35 minutes weights
Totals: 13.3 miles elliptical, 11.6 miles stationary bike, 1:47 weights, .6 mile walk
I'll try a test run next week...
MM #6177
Hey look at that, I ran 19.3 miles last week! Kewl!!
who says life doesn't have a soundtrack?
Woo Hoo!