3/05 - 3/06/2007 Long Run, Strength & Short Recovery Run

3/05 Long Run

After a 2 day rest due in part to work, and in part just to being tired I was back on the road today for the week's long run . It was a relatively nice day out with temperature above freezing and the sun was shining. I took full advantage of the nice morning and got back to my first long run route. It felt good to get on to familiar roads and do a relatively slow run after last week's tough back to back runs. The 9.7 mile run took 1 hour 25 minutes at 8:45 pace.

3/06 Strength Training & Short Recovery Run

The new strength training routine is great. While the old plan served its purpose at the time the new plan covers a much wider range of muscle groups. Just the change has been a nice push. I haven't felt the kind of muscle soreness that I'm feeling now in a long time.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 12
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

After finishing up on the strength training I jumped on the hamster wheel to do my scheduled short recovery run. I didn't have much time to get it in, but managed to squeeze out 2.25 miles in about 22 minutes. It felt like enough. I varied the speed about every half mile to keep it interesting. I used a 8:34 pace as a base and then every so often bumped it up to an 8 minute pace.