22 January 2011: am

More snow.

Workout notes I made it to the Riverplex for the annual Steve Foster Memorial run/walk/whatever. I didn’t run outdoors as it is still slippery and my back is still slightly achy. But I did get in a general purpose workout indoors:

rotator cuff PT, piriformis, back stretches
Weights: incline press: 10 x 45, 10 x 115, 10 x 125, 5 x 135
curls: 15 x 15, 15 x 20 lb., 15, x 20 lb., 10 x 25 lb.
rows: 3 sets of 10 x 140 (different angle on this machine)
squats: 20 x 45 lb, 10 x 135, 10 x 155, 10 x 155 (free)
sit ups: 100 (various inclines)
Then my run was weird: 1 mile in 9:55; felt weird. Stretched. Ran another in 9:50. Felt weird, so I stretched again.
Then 2 in 19:30; felt much better but I used a more stable treadmill and I was running 8:30 mpm toward the end.
Then 2.5 on the elliptical (20 minutes).
Then even more stretching.

the whole workout took about 2 hours; it felt like I didn’t do much.

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