blueollie

Wet day…

So I took it inside. I did weights first and running and changed the weight routine slightly:

1. pull ups: 3 sets of 10 with hip hike recoveries.
2. bench press: 10 x 135 (rotator cuff), 2 x 180 (rotator cuff) 4 x 170 (rotator cuff plus) 10 pull ups, 8 x 160, (slight pull left pec), 10 pull ups
So I got 5 sets of 10 total, with 2 mixed in with bench presses.
3. rows/pull downs/machine military presses: 3 sets of 10 each: 110 row, 130 pull down, 90 each arm (180 total) military presses.

run: lightning outside. So I went running inside; I was planning on mixing the treadmill and track.
miles: 10:40, 10:19, 9:39, 9:41, 9:28 (49:38), 8:58 (tough) 58:47, 1:01:35 for 50 laps (all middle lane). I remember in 1997 (early) a similar effort workout was 54 minutes or so.
But that is how it goes; when I raced the 5K at 6:30 mpm (good day), my typical steady state training pace was about 8:30 a mile; now that I race 8:00 or thereabouts (good day), typical training pace (steady state) is 10:30 mpm; and the ratios are pretty close (1.3).

My legs: slightly heavy but I did have a good workout on Tuesday.

April 3, 2015 - Posted by | running, weight training

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