gym rat it is

i decided today if i was just tired that that wasnt exactly an excuse to not come to the gym.. now that my teeth are doing the whole feverish cold feeling perhaps i jumped the gun a bit.

regardless i did a workout from womens health "melt your middle" i believe its called. 3x a week for the next 3 weeks i will do this:

3 sets:
plank for 30 seconds
side plank w raises - 10 each side
glute bridge march (bridge but lift each leg indiv bending knee towards chest, hold for 2 counts then lower- each leg 5 times)
lunge with rotation (skipped bc i dont get it)

i also did 3 sets of skull crushers
3 sets of low lat pulls
3 sets of one hand bent over pull 12.5 lbs w a bent elbow to the sky

so not phenom. but not too bad. 30 min.

gym rat

perhaps i am becoming one.

run today was repeats.
0-0.25 @ 4.8 mph
0.25-0.5 @8:30 aka 7 mph
0.5-0.75 @ 4.8/5.0
0.75-1.0 @ 7 mph
1-1.25 @ 3.8/4 mph
1.25-1.5 @ 7 mph
1.5-1.75 walking 3.6/3.7 mph
1.75-2.0 @ 7 mph
2-2.25 @ 6 mph

I also did the following:
2 sets abducters on 40 lbs;

Rotation 1- Squats w ball against wall 3x20,Chest press w 18 lb bar 3x15, Sumo squat w bouncy ball lift (1 set); sumo squat w 18 lb bar chest pulls ; sumo squat w 2 8 lb weights is hand from ground to up over head;

Rotation 2- Regular Squats 3x20Lunges (front w lift 6 each side); (back 10 each side); (around the world 6 sets)Tricep push backs w 15 lbs,

Abs w 6 lb ball 'around the world' 2 sets 12

Running 2x this wkd

Well we were out in East Hampton this past weekend. I ran 2x which was a feat in and of itself.

Run #1 was my longest run since the marathon- 53:08. I have no concept of how far I ran i think a little over 4.5miles but its tough to tell since it was all new courses.... was very humid and pollen-y but otherwise fun.

Matt and I ran walked 38 minutes on Sunday so that was a good recoveryish run as well...

Nothing else to report. Intend to go to either spin or yoga tonight and then to run tomorrow night in the park if the weather holds up.