I did a crap load of weight training today. Did not have an official plan this week other than "upper body" so I was left to my own devices as to what to do - and my own devices told me that since tomorrow was a day of cross training or rest, I may as well be sore from weight training since I wasn't running. I tried to remember names of moves that Rob has given me (not my strength) but I mainly just remember the machine and the moves. I also decided each time I lift weights, I'd try a new machine; there's so many in the gym that are foreign and can be a little intimidating. Figured if I knew at least how they all worked, that's a plus in my direction come time to find a fitness career. Today's new weight machine: mountain rows...I think it mainly works your back muscles but secondary muscles are biceps and shoulders, both of which I need some work (among most). Summary of what I did today at the gym:
3x12 step-up machine with 20lb bicep curls
3x12 sit on ball and pull-downs
3x12 seated row
3x12 mountain row machine
3x16 captain chairs
3x12 shoulder press
3x12 tricep rope pullbacks
12 chin ups
12 toe raises
Greatly admired a woman at the gym today; she had incredible arm muscles. I want them!!! I couldn't take my eyes off her, her shoulder and upper arms had such great definition. I am inspired!!! I will work to get them! They reminded me of Kathryn's incredible upper body!
Ran about 3 miles of treadmill speed sprints. 90 seconds rest followed by 30 seconds high intensity speed runs. Need to find an official name for these (Speed spurts? Speedsters? ). If I say intervals, which is sort of what they are, I think I'll confuse myself reading my bog with regular intervals. Felt a lot better running today than yesterday! With no official name, I did 2 sets of 90 seconds rest at 3.3 with 0% incline followed by spurts of 8 @ 3.5% working my way up to 10.7 @ 3.5%. Felt good...I like the treadmills MUCH better at 24-hour than I do at Rob's studio. His treadmill feels like I'm going to fall off the back!! 24-hour treadmills are incredible! Plus, I can watch tv to distract my mind :)
Right Knee bothered me some in between sprints when I was walking. Same knee was killing me afterwards when I went to return something at the stor. I had to even modify my walking because to lift my knee was excruciating. Came home, iced it and it was a little better. Went to the grocery store tonight and it was hurting a lot again. argh.
10:30 at night, muscles are starting to get tight. Will be interesting to see if I am really sore tomorrow. I hope my knee is better by Sunday to run; I desperately need to get in a long run of 18-20.
3 miles run
boat-load of weights