My gym routine was quite intense. My knee has been tight, my hips and inner thighs weak... so one day a week I'm going to kick it into high gear... So here it was:
set 1- 3 set- stepups with reverse lunge and twist w medicine ball (8 reps each leg), hip flexor strengtheners (12 each side), y squats (12 reps)
set 2-3 sets- simple back lunge 5 reps each leg, dumbell squat with high double pull (12 reps, 10 lb weights each hand)
set 3- 2 sets- hop and squat- 12 hops, dumbell crosspunch- 12 times each side- 10 lbs, knee back and forths with 4kg ball
set 4- 3 sets- side squats on bosu ball 12 total, single leg squat w single arm dumbell shoulder press (8 reps each side, 10 lbs), squats on bosu ball (10 reps)
set 5- 3 sets- hip adducters- 70 lbs 15 reps, hip aBductors 70 lbs 15 reps, prisoner squats (12 reps)
set 6- 3 sets- skull crushers- 15 lb bar (15 reps) , glute bridge (8 each side), tricep push backs (15 reps)
I'm thinking about not running too too much this week. We're goign out East so we'll be swimming, surfing, playing tennis. I'll try and stay active but I'm not going to stress. I will run 16 miles on Sat or Sunday depending, and 4 miles at least 2 other days which is way more than enough in so far as I'm concerned. I'm just pissed still about the race!!!
Wednesday, August 19, 2009
Monday, August 17, 2009
NYC Half was a complete let down
So yes, it was hot. So yes, I had mini food poisoning on Friday. So yes, my back was a mess on Saturday. So yes, not ideal.
Regardless I thought I could pull it off.
It was hot as hell. Humid as hell. I woke up at 520, got ready, did my biz, ate some total (my usual) and took a cab up to 97th and 5th. Check in/baggage was a breeze and I was in my corral by 6:25. Terrible. We didnt take off until about 7:16 which was ridiculously late and I was hungry. The first water stop- no water or gatorade. I had my fuel belt thankfully. Second water stop- no water or gatorade..> I kept chugging along; third water stop- no water nor Gatorade!!! Come on NYRR!!!!
I thought I could hack my time if I could make it out of the park, but I just couldn't, it was like there was no energy store from which to draw... I took a salt tablet at mile 6... I was starting to feel not right. By 7th avenue I had full blown goosebumps and felt terrible. I drank most of the diluted Gatorade my mom had to me at mile 9... but was disappointed, knew unless I could pick it up I wouldn't be breaking any records.
Down the West Side Hwy was even worse, my ear blew out and I couldn't hack it, I walked a bunch. Usually I can avoid my watch for a while, yesterday even 45 seconds I was back looking at it. Terrible.
Finished in 2:26. 5k was a 33:20 and the 10k was 1:08 so not too too terrible but fell off wildly.
Was NOT ok at the end. Ate more salt, took 2 glasses of Gatorade and sat for a few min before feeling OK enough to walk to the baggage claim. People were dropping like flies so I was happy that didn't happen. But still, sucked.
I was in tears yesterday pm. It's like my body has a mind of its own, cooperates when it wants... etc. My legs weren't even tired!!! I wanted to go to the gym after the run, that's how 'easy' it was. (except for the almost dying part). I had a heat rash all on my face and neck so that's also indicative of heat exhaustion.
I'm not as upset after crying on Matt's shoulder, but I'm still not happy. It always feels like the more I put in the less I get back. I had SUCH good runs on Wed and Thurs I was so pumped. To fall flat on your face is the worst!!
Anyway onward and upwards I suppose. I need to think about what my running goals really are... because to be honest, I'm not quite sure anymore.
Regardless I thought I could pull it off.
It was hot as hell. Humid as hell. I woke up at 520, got ready, did my biz, ate some total (my usual) and took a cab up to 97th and 5th. Check in/baggage was a breeze and I was in my corral by 6:25. Terrible. We didnt take off until about 7:16 which was ridiculously late and I was hungry. The first water stop- no water or gatorade. I had my fuel belt thankfully. Second water stop- no water or gatorade..> I kept chugging along; third water stop- no water nor Gatorade!!! Come on NYRR!!!!
I thought I could hack my time if I could make it out of the park, but I just couldn't, it was like there was no energy store from which to draw... I took a salt tablet at mile 6... I was starting to feel not right. By 7th avenue I had full blown goosebumps and felt terrible. I drank most of the diluted Gatorade my mom had to me at mile 9... but was disappointed, knew unless I could pick it up I wouldn't be breaking any records.
Down the West Side Hwy was even worse, my ear blew out and I couldn't hack it, I walked a bunch. Usually I can avoid my watch for a while, yesterday even 45 seconds I was back looking at it. Terrible.
Finished in 2:26. 5k was a 33:20 and the 10k was 1:08 so not too too terrible but fell off wildly.
Was NOT ok at the end. Ate more salt, took 2 glasses of Gatorade and sat for a few min before feeling OK enough to walk to the baggage claim. People were dropping like flies so I was happy that didn't happen. But still, sucked.
I was in tears yesterday pm. It's like my body has a mind of its own, cooperates when it wants... etc. My legs weren't even tired!!! I wanted to go to the gym after the run, that's how 'easy' it was. (except for the almost dying part). I had a heat rash all on my face and neck so that's also indicative of heat exhaustion.
I'm not as upset after crying on Matt's shoulder, but I'm still not happy. It always feels like the more I put in the less I get back. I had SUCH good runs on Wed and Thurs I was so pumped. To fall flat on your face is the worst!!
Anyway onward and upwards I suppose. I need to think about what my running goals really are... because to be honest, I'm not quite sure anymore.
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