back in the gym

todays 45 min weight workout:

set 1-
abs- legs with step ups laying flat- 2 sets of 12
knee rehab front and side- 2 sets 10

set 2-
one point dumbell row (balancing on one leg) 3 sets 6 each side
setp up with 10 lb (each hand) push ups on bench 3 sets 6-8 each side
ball throws back and forth- 30 back and forths 3 x

set 3
chest press- 20 lbs (10 each hand)
single dumbbell overhead squat (bottom hand 10 lbs top hand 5 lbs) 3 sets 12
back lunges with static lunge- 3 sets 12

set 4
plank 3x 30 seconds
ball sit ups (green weighted ball) 2 sets 10

foam roll

not too shabby. knee felt quite tight as does my IT band... need to see brandt... tomorrows tempo run is scaring me, should i aim for yoga tom am?

Where does the time go?

I am knee deep in marathon training. I need to focus. I also apparently didn't log on for the last 2 weeks, what in the hell?

Let's see... urban athletics is kicking my butt, speed trials were tough but I ran a 8:03 mile in speed trials which is faster than I've ever run in my life so I was happy with that. I felt awesome.

I'm up to running about 19 miles this week which is a huge increase so I'm doing the lower end of the mileage spectrum. I think i ran 12 miles and a bit less the week before.

This week is shaping up to be busy. 3.5 miles last night, 5 on Thurs, 8-10 on on Sunday and an easy 3 on Friday...

Recap

Wednesday I did weights, I mentioned that. Yesterday I managed 2 a days. Yoga for 60 in the am and then a 4 mile run at 10:30 pace. I then celebrated my half birthday (yes, you read that right).

I am tired. TOnight def no going out and def a good nights sleep. Tomorrow 50-1 hr run, Sunday, tennis. Or reversed, we'll see. Perhaps a run both days, depends.

Urban Athletics

Not sure if I mentioned it but I joined Urban Athletics Marathon prep 'school'. Tuesdays and Thursdays from here until the marathon I have class with them. Last night we ran from the store at 92 and Madison all the way to over by the Lasky pool in CP. (1.42 miles) and then did 100x10 repeats followed by 200x6 repeats. My 150s hoovered at 34-36 and my 200s at 40-47... I haev no concept of whether or not this is fast or slow, but we'll see. My legs were pretty spent and on the way up the back of Harlem Hill I walked quite a bit!!!

Thursday I am skipping the workout because I am having my birthday (half birthday party)... but today I did 30 min of abs/arms and back at the gym and tomorrow I'll do yoga. Saturday will be a run- 6 or 7 miles and Sunday will be tennis. Not too shabby!

hooky!!

today was a planned hooky/mental health day. i took off work and i am at the gym now (10 am) and done with my workout... then off to breakfast and then to get my hair cut and then home to see my mom and family. very excited. we all need this once in a while.

today at the gym i did:

set 1:
1-sumo squats w 15 lbs 3 sets 12 squats
2- lunges, 1 stationary set, 1 rotating legs set and 1 jump set 12 times each
3- squats on the bosu ball (wobbly side up) w 15 lb weight 12x 3 sets
4- jump throwing ball back and forth (works inner and outer legs-- v good for knees)

set 2:
1- dumbbell step up with 25 lbs 3 sets- 12 each leg
2- dumbbell chest press 3 sets 20 lbs total
3- dumbbell row- 12.5 lbs 3 sets 12 each side

set 3:
1-plank 2 sets 30 seconds
2- bridge w leg step up

i kinda fell off at the end. but also ran out of time!!!

finally i remember that feeling....

call it runners high or just call it feeling like my mind is clear. today, i felt it for the very first time in what must, at this point, be months. After last wks JPMCC I did feel great but did not have the clearness with which I'm currently blessed. And yes, it is a blessing. Life has been busy and tough, overwhleming and emotional lately.

Today's workout was:
mile 1 @ 11:45 0.5% grade
mile 1-1.5 @ 11:30 1% grade
mile 1.5-2 @ 11:00 1% grade
mile 3 @ 10:00 0.5% grade (the downgrade was an accident but oh well)
mile 3-3.75@ 10:00 0.5% grade
mile 3.75-4 @ 9:00 0.5% grade
mile 4-4.25 cooldown

Total time at 4 miles was 43:45

BUsy like a bee

This past week I ran 2x... Thurs in the JPMCC (3.5m) and then Saturday in the NYRR Dash 10k. My JPMCC results were good (by my stds) 35:30 for 3.5m... My 10k time was terribleish for a racing time at least at 1:10:42. 11:24 min miles. YIKES.

My back has been really sore in its usual spot. I haven't made it to yoga lately. I havent gotten massaged lately. I need to get on a schedule. I finally slept well last night and woke up today on my own at 6am. I shouldve gone for a run, but instead I enjoyed a quiet am at home and was at work at 745 which is what I like. I like the quiet here before everyone gets in.

Tonight I want to run a quick 2 miles and then do yoga at equinox at 715pm. That means I need to be at the gym by 645 and out the door at work by 615 at the latest. Doing it.