3/29/2006 Strength Training & Assessment

eliptical = 10 minutes on Fat Burning
JC BandsLunges with rows, 12 each side.
Wall sit w/15 lb. wts.
bicep curls = 1 minute
shoulder press = 1 minute
walking lunges = width of court/back doing lat raises with 12lb. wts
hip adductor=2 sets/12 reps 80 lbs.
hip abductor=2 sets/12 reps 80 lbs.
lower leg raise w/overhead 8lb (abs) 2x25

That is, of course, the strength training information from today's workout. I want to take a moment to assess where I am and where I am going in training and workouts. I think it is really important to do this now, because I've reached a point where I am getting a little bored or maybe frustrated because I'm not seeing any big results. I'm hoping my performance at the race last weekend will help me turn that tide and keep moving forward. I have a change in racing schedules, as I'll have to dump the duathlon for April, but I'll be picking up the Flying Pig Marathon Relay in May.

Let's take a look at how far I've come first. I was looking at the last two races of last year. I ran the Mercy Metric 10k at 52:59 and the Thanksgiving Day Race 10k at 50:15. I took the first 5 miles of the Heart Mini and the last 1.3 miles and came up with a time of 51:44. This may a bit of an unfair comparison, but I think it definitely shows an improvement. Added on to the difference in mileage I would say that the Heart Mini course was more difficult in terms of hills than either the Thanksgiving Day race or the Mercy Metric race. Add on to that the fact that it is only March is a real bonus. If I can stay on track I should see a nice improvement in those two races later this year.

My short term goals are to keep working toward the Little Miami Triathlon and now the Flying Pig Marathon Relay. I want to shift to more outdoor workouts now that the weather is getting nicer. I will concentrate more on bicycling and running with 2 strength training sessions per week. I would also like to find at least one 5k to do in April and a cycling event in the spring. I will also have to do some brick training sessions and kayaking to prepare for the Triathlon.

My longer term goal is to not get frustrated in times like these. I want to keep working out and exercising despite set backs to maintain a fitness level over a longer period of time.