6/17/09

35:21 Min, 4.89 miles, average pace: 7:13

4 x 150 m strides

abs + a few weights. Wrist is still sore, so I did not use free weights or push ups

Forgot to look at schedule before running, so just ran for 35 min.

Weekly Mileage: 16.62

Summer Mileage: 56.04

6/1/09

Did weights first. 4 sets of 25 crunches, 10 x 35 lb dumbbell benchpress, 10 x 35 lb curls

Run: 24:51 . 3.29 miles, Average Pace was 7:33. It was very hot, ran around 2 pm. Felt pretty sluggish and took awhile to warm up. After that it wasn't all that bad.

4 x 150m strides

Weekly Mileage: 3.29

Summer Mileage: 14.29

5/29/09

Rest from running today.

5 sets of dumbbell bench press at 35 pounds. 200 crunches broken up into 8 sets of 25, 3 sets of curls


Weekly Mileage: 11 miles

5/21/09

Today I started out with push-ups again but something just a bit different. I did 6 sets of 5 push-ups with about 20 seconds rest in between.

Full ab workout

Bench: 3 x 10 x 90

military with 25s

5/20/09

Today I tried something that a coworker suggested because I am very weak at push-ups. He told me that I should work on them by doing a pyramid, meaning that I do 1 push-up, 10 sec rest, 2 push-ups, 20 sec rest, and so on till you reach 5 or 10 or however many you want to do and then back down to 1 push-up. Since I have never been very good a doing a true push-up, I started off going up to 5 and back down. This had me do 25 push-ups (which is a lot for me). I am going to try and do this every day and see where it takes me and how much I improve.

Besides that I did a full ab workout

60 sit ups, 50 V-ups, 30 Bench press crunches, 30 crunches w/ feet in air, 40 leg switches big and small, and 1 min Bridge.

I also did some light curls and worked on pectorals.

5/19/08

benched: 3 x 4 x 135

military: 10 x 45, 10 x 55, 10 x 65

pull ups: 3 x 5

upside down crunches: 5 x 40

worked on chest with 25 pound weights 3 x 10

5/15/09

Today I benched 10 x 95, 8 x 115, 6 x 135

3 x 10 x 45 curls

3 x 10 x 45 pulled to chin

and a few other things and abs

5/14/09

Today I worked on my upper abs and shoulders. I did upside down crunches on a machine, 25 x 6, then did regular sit ups, 50, push ups, 10 x 6, and then did pull ups, 5 x 3. (Im working on Upper body strength because I am very weak when it comes to my arm)

5/13/09

Today is the first time I have done something active since my break has started. Today I was in the weight room working on strength and building muscle mass because in season I usually only do core workouts with push ups and other strengthening exercises. Today I started off on bench with 115 (give me a break, I'm a distance runner) and did 10 reps. Then went up to 125 with 7 reps and then to 135 with 5 reps. I then did a few other exercises like bar lifts, barbells, and other things I do not know the name of. Nothing sore yet. Hope that changes because that will mean I did it right