Wednesday - spin session

Today, since I'm trying to let my sore right foot & calf heal I decided not to run, but to still get some cardio in. So I hit the gym for an hour spinning class. Luckily, today was an interval day so I did a good job of getting my heart rate up. The foot & calf are feeling better, but no sense pushing it until its feeling near 100%. I showed up 15 minutes early to warmup & stretch some. I really need to do more cross training. Very chilly 5:30am run in the morning.

Tuesday recovery

This morning I met the group for a run. Unfortunately, due to my sore calf & stiff right foot I had to backoff a bit. I ended up running the 7 mile course in about 49 mins for a 7 min flat pace. My foot and calf held up fairly well considering that wasn't super slow. Hopefully, this means a quick recovery.

Hit the gym for some back. My chest is very very sore today from yesterday's weight session.

Back

Barbell bent over rows - 4x15
Superset - Hammer strength underhand grip - 4x12, Hammer strength overhand grip - 4x12
Weighted Wide Grip pullups - 4x12
Superset - Low rows close grip - 3x12, Reverse flys - 3x12
Close grip pullups - 4x15


Abs

Pike on a stability ball - 4x15
Side plank on a stability ball - 4x75secs

Monday.... stiffness

My calf is very tight today today & my right foot is very sore. I think I've been running to hard for too many weeks in a row. 4 days a week of "hard" running of either being a tempo run, long run, or a interval workout has finally taken its toll. I'm going to have to backoff for the week.

Chest

Barbell Flat bench press - 5x12
Barbell Incline bench press - 4x12
Superset - Cable flys - 4x12, Dumbbell pullovers - 4x15
Weighted box pushups - 4x12
Barbell Decline bench press - 5x12
Incline Pushups - 4x20

Abs

Scissors - 4x24 with a 10 second hold

5:30am chilly run in the morning. Hoping my right foot is a little less sore and my claf is a little looser.

Friday.. at last

It has been a long week. Going to end up running in the snow tomorrow it looks like. Just hope it isn't too slick.

Arms

Weighted Dips - 4x15
Dumbbell Tricep extensions - 4x12
Reclined curls - 4x12
Close Handed Barbell Tricep press - 4x12
Weighted Chinups - 4x12


Shoulders

Dumbbell Shoulder Shrugs - 4x15 hold for a 3 count
Arnold Shoulder Presses - 4x12
Barbell Seated Shoulder press - 4x12


Abs

Scissored Toe touches- 4x24
Crab Crunches - 4x15
Side Planks on a medicine ball - 4x75secs

Intervals & leg lifting

I joined the group for a 5:30am run this morning. I joined one of the group who was doing a 5-5-4-2-1 workout where you get progressively faster with each interval. The last one was in the 6:10 range so my legs were burning quite a bit. Overall the average pace wasn't that great, but the intervals were fast enough though after hills last night.

Hit the gym for some legs.

Legs

Barbell Squats - 7x12
Superset - Barbell Lunges - 4x30, Plank - 4x75secs
Fire Hydrants - 4x24 - 3 second count
Supermans - 3x12
Hip Adductors - 4x15
Seated leg press - 4x24

Lots of stretching for the very tight hamstrings.

Rainy hills

Today, no lifting as my chest & upper back are very sore from the 2 previous days of work. I headed out for a hill workout. I chose a hill that was .20 miles long with a slightly steeper incline at the beginning. After a 1.5 mile warmup, it was time to get to work. I ran the repeats 10 times up with recovery jogging back down the hill. It was brutal, but my pace was even throughout which was my goal. The last 2-3 really did hurt and made my quads burn alot. I then ran the reverse of my warmup for a 1.5 mile cooldown. I feel running hills makes me a much stronger runner more so that speed work. However, logic says my leg turnover will suffer without enough speed work.
In the coming weeks I need to get a few speed sessions in the remind myself of my 5k & 10k race pace. No time for rest with a 5:30am run in the morning.

Wow, its December already

Hard to believe its December already. Where has the year went? I feel I've improved my health immensely this year. I feel like a serious runner finally where as I began the year never having ran more than 7 miles. Ideally, I would have a marathon under my belt at this point, but patience is key as continue to build my base.

I joined the 5:30am group this morning for the 7 mile hilly course. The run wasn't slow, but it wasn't too fast either. We ended up with a total time of 48 mins flat for the most part. It was a sub-7 average with a slow initial mile and a 4 minute walk with someone doing intervals. So my time while running was speedy for the most part.

Hit the gym for some back today.

Back

T-Grips - 4x15
Weighted Close Grip pullups - 4x12
Superset - Low rows close grip - 3x12, Wide grip low rows - 3x12
Reverse Flys - 4x12
High Cable Rows - 4x15
Run the rack Dumbbell rows - 5x6 -no rest increasing in weight

Abs

Weighted leg raises - 4x15
Side plank on a medicine ball with 10 half-pike twists per hold - 4x75secs
Legs raises - 4x12