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Workouts 9/8 – 9/17

09 Sep

You might have noticed that the dates are longer than a week for this workout log. I have jumped off the edge into craziness, and am starting training for a marathon! My training weeks will run Tuesday – Monday, to coincide with my work schedule. We’ll see how it goes to do long runs on Monday, the last day of my weekend. I might switch them back to Sunday, but I’ll have to see how the training goes. Ah! I can’t really believe I’m doing this. Good, bad or other, I do have an option out because I haven’t actually registered for the marathon yet.

Saturday, September 8 –
3 mile walk for the American Heart Association

Sunday, September 9 –
3.86 mile run
10 walking lunges
10 walking lunges with rear leg lift
10 walking lunges with front knee lift
10 incline push-ups
20 calf raisers
10 push-ups
20 calf raisers
10 decline push-ups
20 calf raisers
3 x 10 bench dips
3 x 10 squats
100 abs reps

Monday, September 10 –
PM: 5 mile bike ride

Tuesday, September 11 – OFF

Wednesday, September 12 –
Afternoon: 3 mile run

Thursday, September 13 –
3 mile run did not happen, I was just too tired

Friday, September 14 –
4 mile run on Riverwalk
Legs/abs:
*3 x 15 squats
*3 x 12 lunges each leg
*3 x 20 calf raisers
*3 x 10 lying hip bridges
*3 x 10 hip lifts
*3 x 15 oblique twist
*3 x 15 bicycle legs only, chest lifted

Saturday, September 15 – OFF

Sunday, September 16 –
.25 mile walk warm-up
3 mile run
Arm workout 3 round of each:
8 assisted pull-ups
10 decline push-ups
12 single arm row (17.5 lb)
8 bicep curl/wide curl/hammer curl (12.5)
10 lying triceps extension (10)
10 shoulder press (12.5)
10 side DB raise (7.5)
10 upright DB row (10)

Abs:
20 oblique twist (25)
20 fit ball crunch with 12lb med ball press
Plank with 20 toe taps and 20 seconds hold

Monday, September 17 –
Noon: 6 miles !!!! ah…I ran 5.6 outside and walked the last .4 or so because I forgot my route and didn’t quite run far enough before getting back to the gym
Legs:
3 x 8 Leg press with 50 lbs
3 x 10 squat jumps
3 x 10 lunges each leg (30,30,40 lbs)
15 each side oblique bends (25lb plate)
3 x 20 calf raises
3 x 10 wide plie jumps
20 minutes foam rolling

Total Miles: 19.86

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Posted by on September 9, 2012 in Running, Work Out Logs

 

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