Workout note 17 August 2011

Running: my runs have been unpleasant lately and my piriformis isn’t ready for fast walking (13-14 mpm is ok for 5-8 miles). So I tried something different: run/walk (4 minutes of running, 1 minute of walking).

I did my 5.2 mile course in 53:21; I jogged to West Peoria (3-4 minutes) and started the 4-1 when I crossed Main Street and continued it (though I ignored the last walk interval as I had only 2-3 minutes left). 11:10 at 1.05, 21:40 at mile 2, 42:12 at 4 and the last 1.05 took 9:37.

More importantly: it was almost pain free, and it was fun! This reminded me of the way that running used to be. And frankly, it wasn’t that much slower (if at all) than I had been doing. So I’ll do this a couple of times a week.

This kind of workout won’t get me into racing shape, but it might get me ready to start training…if I am patient.

Weights:
Rotator cuff stuff plus lunges.
Bench: 10 x 45, 10 x 135, 10 x 145 (not difficult)
Incline: 10 x 115, 8 x 125
Military press (dumbbell): seated: 2 sets of 12 x 40 lb., standing: 6 x 45 lb.
Curl: dumbbell: 2 sets of 12 x 25 lb. (strict), machine: 10 x ???
Row (hammer): 3 sets of 12 x 200
Pull down: 3 sets of 12 x 140
push-backs (glute): 3 sets of 10 x 110
adductor: 3 sets of 10 x 170
abductor: 3 sets of 10 x 170
sit ups: 4 x 25 (incline).

It was all good..now to finish my proofing.

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