Runs4Sanity
Yep, that's what it is.
*Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*
PRs
5k - 24:15 (7:49 min/mile pace)
10k - 51:47 (8:16 min/mile pace)
15k -1:18:09 (8:24 min/mile pace)
13.1 - 1:53:12 (8:39 min/mile pace)
26:2 - 4:14:55 (9:44 min/mile)
This morning went well, was a little concerned on whether I would make it to the gym or not due to all the slush and ice.This morning's circuit was focused on the back.Wide Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 1 set/ 18 reps/ 50 lbs, 1 set/ 9 reps/ 65 lbsLeaning Single Arm Cable Lateral Raises: 4 sets/ 12 reps/ 10 lbsUnderhand Seated Cable Row: 4 sets/ 12 reps/ 50 lbsParallel Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 2 sets/ 15 reps/ 50 lbsShoulder Shrugs: 4 sets/ 12 reps/ 17.5 lbsSeated Cable Row: 4 sets/ 12 reps/ 55 lbsRear Delt: 1 set/ 12 reps/ 40 lbs, 1 set/ 9 reps/ 50 lbs, 1 set/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 40 lbsOne Arm Dumbbell Row: 1 set/ 12 reps/ 20 lbs, 2 sets/ 12 reps/ 22.5 lbs, 1 set/ 12 reps/ 25 lbs
delicate flower
I will post in this thread later!
<3
Taking it ultra easy this morning: both my kids' soccer practices have been canceled. Today I have some easy miles with a few strides on tap.
Those strides are a big difference from what I usually do. Normally I almost always run all Easy, Intervals with easy, or at Tempo speed with easy. The Daniels 5K/10K program has me doing strides in almost all my easy runs. Tomorrow I have a 9 miles MP run (10 total) and even that has strides in it.
I like it.
Well, you could probably out arm-wrestle me
Wide Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 1 set/ 18 reps/ 50 lbs, 1 set/ 9 reps/ 65 lbsLeaning Single Arm Cable Lateral Raises: 4 sets/ 12 reps/ 10 lbsUnderhand Seated Cable Row: 4 sets/ 12 reps/ 50 lbsParallel Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 2 sets/ 15 reps/ 50 lbsShoulder Shrugs: 4 sets/ 12 reps/ 17.5 lbsSeated Cable Row: 4 sets/ 12 reps/ 55 lbsRear Delt: 1 set/ 12 reps/ 40 lbs, 1 set/ 9 reps/ 50 lbs, 1 set/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 40 lbsOne Arm Dumbbell Row: 1 set/ 12 reps/ 20 lbs, 2 sets/ 12 reps/ 22.5 lbs, 1 set/ 12 reps/ 25 lbs
This reminds me that I need to log my core workout from yesterday.
Lol Cyberic, at this moment I doubt it. I was never really good at arm wrestling for some reason, now full body wrestling.... that's another story
Thanks!!
Raising up engages the hip flexor which makes pulsing the leg towards your back more effective. It is a dynamic stretch. You will feel the difference in your quad between laying flat and raised up.
We normally do a variation of this one standing up, but lying down removes the load which allows the quad to release more than it would in a weight bearing position.
The one key variable here is to begin with the legs together and the knees bent at a 90 degree angle, then pulling back on the top leg.
I'm not sure what the conversation above was about, but I went to a new massage therapist yesterday. One thing she did was to have me scoot to the edge of the table and drop my leg off. I think my toes were just about touching the floor. She then pushed down slightly just above my knee. Holee cow, what a stretch! I mostly felt it in my quads, but it got all the way up to hip flexors and beyond. It should be simple enough to do at home, as long as there is another person to do the pushing.
I'm not sure what the conversation above was about, but I went to a new massage therapist yesterday.
Quad stretches. There was a thread about them a couple weeks ago, I brought up the subject in this week's thursdailies.
Thank you for your contribution.
1200m in the pool this morning.
20,000 miles behind me, the world still to see.
uʍop ǝpᴉsdn sǝʇᴉɹʍ ʇI
URD! DD1 is running the mile in a track meet today so we are off to that.
Have a good day.
I think I will try those quad stretches, LRB. I've been trying to get more stretching in lately.
Sorry about the cold weather everyone. I feel guilty enjoying my 60 to70 degree days.
Life is good.
5K Specialist
I might run tonight. Haven't decided yet.
Personal Bests:
800M - 2:38 (5/28/13) | 1 Mile -5:54 (5/28/13) | 3K - 11:55 (12/29/12) | 2M - 13:00 (12/1/12) | 5K - 20:00 (4/12/13) | 13.1M - 1:37:24 (2/3/13)