Half Marathon Training Week 5
Day 29 | November 16, 2009: Stretch and Strengthen
I’ve only been doing my little strength routine for a month but I can already feel definition in my legs, arms and chest. I am excited to see how my body reacts if I keep it up!
So, what’s up with people who don’t clean off the gym equipment after they use it? They go from machine to machine, do a bunch of quick moves, and never clean up. Do they have some special privilege I don’t know about? Are they germ free? Am I just paranoid?
Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Day 30 | November 17, 2009: 4 m run
I don’t know if it’s the cold weather, losing a few pounds, or having to poo, but we’ve been running faster, and it’s been feeling pretty good.
Distance: 4.00 | Time: 39:31 | 1: 10:17 | 2: 9:51 | 3: 9:42 | 4: 9:36
Day 31 | November 18, 2009: 2 m run or cross Strength
I had to fit my strength routine (same as Monday + shoulder press) in Wednesday morning because of my busy schedule this week. I enjoy using the office gym when it’s so empty. There’s hardly anyone there, except for the well-intentioned gym manager (a new one this time, goes by “Captain Ed”).
He waited until I was done with my routine to introduce himself. Then he asked where I got my routine. And I told him the truth – I just made it up using the machines available. He kind of laughed at me. I know he was trying to be helpful. He mentioned classes he teaches and offered to help me develop a (better?) routine. Unfortunately our schedules don’t match up any time soon. I was somewhat annoyed that he was laughing at me. I used to not do any strength training at all, so I’ve been giving myself huge pats on the back. I guess it’s time to get more serious about it?
Day 32 | November 19, 2009: 4 m run + strength
I only got 4.5 hours of sleep, so I took a rest day. I don’t feel good when I run on so few hours (and I am already kind of worried about exhaustion and running burn-out after this summer).
Day 33 | November 20, 2009: Rest 4 m run
I (selfishly?) ran this 4-miler alone while Steven and my dad were working on the car, and my mom and grandma were cutting up pizza toppings. My mom, grandma and I walked around Chicago for about 6 hours during the day. My legs felt SUPER tired while I was running. But I really wanted to get out there and run, because I knew I would not be eating so healthy the next day… and needed some time to decompress too!
I was surprised that I could run negative splits without Steven with me. Maybe that means I am getting better with pacing? That would be great! I keep telling myself “the slower you start off, the easier it is to run negative splits!”
Distance: 4.00 | Time: 39:55 | 1: 10:35 | 2: 10:19 | 3: 9:43 | 4: 9:18
Day 34 | November 21, 2009: 40 min cross
I really wanted to fit in a whole 40-minute (or more!) walk with my family, but we were just TOO busy. I am happy we at least got these 25 minutes in. I was excited to show my grandma and mom the Nippersink Forest Preserve. I enjoy showing family members the areas I frequently visit.
Grandma and mom…
… mom and me.
Distance: 1.26 | Time: 24:52 | 1: 19:41 | 2: 5:10
Day 35 | November 22, 2009: 6 4 m run
After cutting it so close (with sunset and the park closing) last week, I though we would work out our schedules better today – NOPE! We were super busy and didn’t start running until 3:50. Then we both had to stop and poo at 3.66 miles. After that, it was too dark, so we just finished the 4 out, and decided to do 6 next week (I think it’s a slower week or something).
I felt good running, at least! But damn, my calves are SO SORE from all of the walking downtown and standing in the kitchen all weekend.
Distance: 4.00 | Time: 41:16 | 1: 10:17 | 2: 10:28 | 3: 10:24 | 4: 10:03
Week Summary: 13.26 miles
I think our trip to Disney World for the Half Marathon is off. Sounds like we are just following a training plan for fun now! That’s fine with me – I need something like this! And running has been getting much easier and more enjoyable so I am happy about that.
Themocracy
Bummer about Disney, but I love the pics. 🙂 Seems like there’s a lot of pooing going on! LOL
.-= Author’s last blog post… 2, 4, 6, 8 … =-.
I hate when people don’t wipe down the equipment…I don’t want their sweaty germs on me…blech, esp. not during flu season!
Sorry about the cancelled Disney trip…maybe next year?
.-= Author’s last blog post… Outlining 101 =-.
I admit I don’t wipe down the weight machine seats or hand grips unless I’ve sweated all over them and they are visibly wet.
I don’t know why the gym manager would laugh at your routine. It looks like you’re hitting all the right stuff. The only thing I would add is some more back-specific moves, such as lat pull downs or, if your gym area has the machine, back extensions. Unless you’re already doing those, of course!
I actually have a book called “Morning Strength Workouts”. I got it for free a few years ago. I’ll bring it to you next time I see you if you want it.
And that’s a bummer about the Disney trip. Oh well. At least you’re still running!
.-= Author’s last blog post… Rainy Run =-.
I havent been in a gym forever, but from what I remember most people dont wipe down weights … they wipe down cardio equipment. Myself included. Maybe I made a boo-boo? I think during this H1N1 thing everyone should wipe everything!
.-= Author’s last blog post… Pacer Accuracy = 28% =-.
ew, ew….ever since that episode of Seinfeld, I’m religious about wiping down machines! Although, I’ll admit…sometimes I think, “Did I just wipe down the right machine?” 🙂
You are doing so well with your running – look at those splits again!! Are you going to try and find another 1/2 to do? Bummer about Disney, but this way you’ll be all good to go for our “racing season” next spring!
.-= Author’s last blog post… Monday, Moan-Day =-.
people who don’t wipe down the machines = grrrrrrr
Sounds like your running is going great!
.-= Author’s last blog post… Ready for a Rub-Down =-.
I wish I could be dedicated like you for the weight training. You’re going strong with those weights though! Great job!