Had a nice 30 minute run again.
3.8 Miles in 30:00 [7:53 per mile]
Back to normal training again!!!
4 Miles in 31:39 [7:54 per mile]
Thoughts during run:
- Man my legs are sore.
- My ankles are the most sore.
- It’s nice to have mileage again.
- Man we are picking up speed.
- I was going to take it easy today.
- Running a mile on the track sucks.
- The wind is really bad.
Had 6 x 80m striders.
Then had weightlifting
|Dumbell Bench||4 sets of 6, increasing weight||10lb, 15lb, 20lb, 20lb|
|Tricep Press||2 sets of 12, constant weight||20 lbs|
|Incline Dumbell Bench||4 sets of 6, constant||15 lbs|
|Dumbell Fly||3 sets of 12, constant||10 lbs|
|Overhead Pull||3 sets of 12, constant||15 lbs|
|Weighted Dips||3 sets of 15, constant||no weight, just body|
Thoughts while lifting:
- Man I am really weak.
- My arms are shaking.
- I feel like I’m going to pass out.
- I don’t think I can hold my body up for these dips.
- My wrists hurt too.
4 Miles in 33:03 [8:15 per mile]
Finally got an easy run in.
Thoughts on run:
- Man I have to pee really bad.
- My ankles are still sore
- I am way too overdressed, it is hot out.
- I like this route so much.
- I think I’m only going to do 4 miles today.
- Yeah definitely not 5, it’s too hot and I am overheating.
- Good thing they had that porta potty there.
Had core afterwards.
Core Set I
|Leg hold at 3 in||30 sec|
|Russian Twists||30 sec|
|Scissor Switch||30 sec|
|Plank(but is now V hold)||30 sec|
2 times through.
Then Core Set II
|Jane Fonda’s||30 sec each side|
|IT Band Hip Lifts||30 sec each side|
|Fire Hydrants||30 sec each side|
|Leg raise set||60 second each side|
|Single Leg Bridge||30 sec each side|
|Bridged Leg Lift||30 sec each side|
2 times through.
Then the best part of the day!!!!
ICE BATH!!! 52 degrees, just the way I like it! lol
- Q: What do you think about on your runs?
- Q: Do you incorporate strength and core into your workouts?
- Q: What temperature do you like your ice baths at?