Indoors and distractions

Workout notes
The morning came up icy (just below freezing, an inch of snow lead to slick morning roads). So I passed up the outdoor 5K run and did a lifting workout followed by a 10K on a track (50 laps of an indoor track).

Lifting
I did my usual routine at a slightly slower pace.
Circuit one
rotator cuff (pulley), rows (Hammer Machine), curls (pulley), pull downs (lat machine)
row: 10 x 180, 10 x 230, 10 x 230
curl: 10 x 42, 10 x 47, 10 x 50
pull down: 10 x 140, 10 x 160, 10 x 160

Circuit two
Bench press plus sets of 20 sit ups (one after each bench press set)
10 x 135, 3 x 175, 5 x 170

Circuit three
Pull ups followed by sit ups (20 at the highest incline)
7, 7, 6, 6. The 7′s were done with knuckles facing me, the 6′s were done in a shoulder friendly position (knuckles facing sideways)

Circuit four
Incline bench press with one more set of sit ups:
7 x 135, 6 x 135

Circuit five

I finished with dumbbell rotator cuff exercises and two sets of 15 x 40 lb. dumbbell military presses.

Then I stretched and ran 10K on the track: my time was 56:50 for 50 laps (about 6.25 miles, slightly longer than 10K)

9:38, 9:21 (18:59), 9:12 (28:11), 8:57 (37:09), 8:47 (45:57), 8:40 (54:38), 2:12 (56:50)

Note that I was mostly by myself for the first 4-4.5 miles and then I paced off of one young woman for about .5 miles (4.5 to 5) and then took it in on my own.

Evidently I am almost over my illness; this 56:50 was only 30 seconds slower than what I did at a 10K race this September, and I had a warm up prior to that and I didn’t lift weights first. Then again, this was a springy track with no wind, hills, pot holes, etc. But it wasn’t a bad workout.

One funny note: near the track there is a mat where people can stretch or work with an exercise ball. As I completed one of the middle laps I saw a woman with a larger butt doing this (facing away from the track, almost perpendicular to it:

(click on the thumbnail to see the full size photo).

I got distracted for just a moment and regretted not having a camera. Well, not really.

Then again, had I seen this, I might have gotten a heart attack:

(click on the thumbnail for the full size photo)

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