tonight's workout

despite not getting to the gym until very late the following was accomplished:
set 1 dumbbell rows- indiv arms, 2 sets, 12 10 lbs; triceo ext 10 lbs each hand, 3 sets 12; squats w 10 lbs thrusts, 12/3 sets
set 2- tricep dips, chest press w 10 lbs 3 sets 12, sunnyside ups w 10 lbs weights each hand
set 3- side to side squats w butt kicks, 5 lb punches, 20 total, 3 sets; ;hip flexor ifts, jump squats 3 sets 12
set 4- single leg extension 25 lb indiv legs 2 sets; back pull on machine 25 lbs 3 sets 15
set 5- skull crushers (yes! theyre back!!!) 15 lb bar, 3 sets 15; leg ups 1 set- leg extensions on flr w raised hips 2 sets 15, ball side to side 4 kg ball, 30 times total

45 min total including some basic stretches but nothing much. no running, and yes i realize its a running blog but working 12 hour days leaves me with little time to do much. i do already see a lot of definition in my arms and its only been about a week! i need to keep this up w my lower calories (1600-1900) depending on day and exercise... and then hopefully i'll see the scale move a bit. my knee has been bothering me but im still going to try and wake up early tomorrow and run an easy 3 before work.

we shall see. long run this wk isnt happening. try again next week i suppose. monday anyone?

Decisions

It's really tough for me to run and do weight workouts. I think I'm just one of those persons who needs a lot of rest. I think I always have been in fact.

TnT practice starts on 1/30. While I'm excited I'm kinda not. It's a lot of practicing for a half marathon. Especially when I could be up back at half level relatively quickly (in terms of distance).

I don't want to switch to a whole marathon bc I dont want to. If I do decide to run a whole, it's going to be NYC in November.

So, now what. Do I strength train through say March and then ramp up? Do I work on speed and keep my long runs around 8 miles?

My thoughts are to run 1 tempo run a week, 1 speedwork/hills and 1 long run. More than likely this will be Wed and Sat and then 1 other day depending, prob Tuesday bc I seem to be able to make it to the gym Tuesday and then do yoga. SO that's running Tues, Wed, Sat. OK. Then weights. Monday, Thurs? I think that might work.

Weights Monday, Thurs. Running Tuesday Wed, Saturday. Off Friday, Sunday.

DOne.

2fers

this am got to the gym early to complete the following:

set 1
step up w 10 lbs each hand 10x each side
pull rows 10 lbs 12 each side 2 sets; 1 set flamingo rows w 10 lbs each 6 each side
hip flexor lifts 12 each side


set 2
cockroach 1 set 30
chest press 10 lbs each hand, 12, 2 sets
tricep bends 1 set 10 lbs each hand 12, 2 sets 5 lbs each hand, 12
chest fly 5 lbs 12 3 sets

set 3
sumo squat w pull up 10 lbs each hand 3 sets 12
5 lb chest riase and side shoulder raise 3 sets 16 total


st 4
4kg ball bounce each side
plank
step raise

will come back to run later

Running down a dream

Last night I ran 7.45m at the gym. It was kind of on accident which is pretty ironic. I wanted to run at least 4 but then Villanova was on and then I don't know I was already at 6miles, might as well make it a 'long' run.

I had no problems running but I have noticed my foot has a new issue. The outer section of my foot, top side, under my toes (so the bridge of your foot maybe? but the outer side) feels like it has rugburn in it. Not on it, in the muscle. It's an interesting feeling and it doesnt ever hurt... I just feel it when I press on it. WEIRD. Also my knee twinged so I know its time to do more strength! and speed!

Since I'm running the San Diego half in June I'm looking to set my goals high. I want to run in 2:10. I think that's totally doable. Especially if I don't have to up my runs past say 7 or 8 miles until like late April. I think I can easily (well not easily really) get up to running 5-6 miles at 10 min pace within a month... after that will be the challenge.

This weeks plan is to run tomorrow after work and then again Thursday (easy 3) and then Saturday run 5-6m. That will put me at 19 or so for the week. Right where I want to be :)

first run of 2010

Tonight I ran 4.5m at 11:06 pace. Felt a bit tired esp lungs but otherwise felt OK I'm getting better at handling an hour or so at the gym/on the treadmill, which is super hard coming out of summer with tons of runs ourdoors. Today and yesterday and all wkd was 'feels like 10 degrees' gross!!

I decided to run San Diegos Rock and Roll halfmarathon with TnT. Very excited to have some structure. The race is 6/6/10 and I'm excited. My goal is 2:10. We'll see. :) here goes nothing!!

Goals

I ran on NYE and got my 750m for the year :)

Goals for this year:

Nutrition: Stick to a more mediteranean diet. Focus on not eating shitty just because

Running: Run another couple half marathons. If I decide to run NYC in Nov, get faster and run in 4:30. Easy peasy, right? It is if I focus now.

Other gym stuff: take more yoga and spinning. i love both and never do it!

2.88 left

Last night I ran 4.75 making my balance for the year 2.88 miles to be run tomorrow as a finale. I might run 2.88 exactly and call it a day to end the year at 750 miles run. Obsessive? maybe. Idc. This month I will run about 40 miles making it my third lowest milegage month (Oct and May we the others around 39 miles) Oct i was sick, May I ran the marathon and nothing else and this month I was sick and traveling! I didnt run from the 8th to the 19th! And on the 19th I only ran 3m, YIKES! Last week I was back 'up' to 15 miles a week and this week I hope to be at about the same. I am running the half in March so we'll see how that goes :)