So a break down of what I've been doing: (If I can remember)
Monday:
- squats weighted 15# 3 x 12
- crunches on yoga ball 50 forward and 25 each side total 100
- leg press 3 x 12 120# x1 and 140 # x 2
- donkey kicks 3 x 12 (each leg) @ 50#
- running intervals 2 x 15 mins one set walking/running one set logging/running - walking at a 3.3 mph rate, running at a 5.5 mph. Then logging at 4.5 mph and running at 6.0 mph.
- stretches after running - always!
- rowing machine for 10 mins vigorous (around 600-700 cals/hr) Back back is still kinda barking from this I really pushed myself.
- 5 mins walking ( to wake up)
- weighted lunges 10 # total 3 x 30
- squats weighted 15# 3 x 12
- running intervals with an incline during the first set: walking and running 3.3/5.5 mph 2%/4% one running at 8% right in the middle
- jogging/running intervals with no incline at 4.5 mph/ 6.0 mph
- cool down for 3 minutes with stretching I've got a new ITBS stretch which is awesome! I've never done a stretch for that area that you can actually feel stretch it.
Weds:
- 5 minutes wake up walk
- hamstring machine 3 x 12 @ 70#
- quad machine 3 x 12 @ 75#
- donkey kick machine 3 x 12/ each leg at 50#
- elliptical- glute setting #2. 30 minutes plus 5 min cool down. This setting does forward and backward motions during the 30 min set. I always feel nervous about backwards because I feel a pull in my knee. I didn't feel much of that but I do slow w..a....y.. down.
- 10 min cool down which didn't end up being a cool down. It was 10 minutes of walking at 3.0 mph on the treadmill on an incline. 3 mins 4%, 3 mins 6%, 3 mins 8% and 1 minutes cool down no incline. This was tough! And I think the reason I am sore. But in a good way. I feel like the parts of me that need to be strengthened is were I feel the soreness which is good, I was working the right area. I did this treadmill exercise after reading in my runners magazine (shocker) that that is better than jumping on the elliptical for 10 minutes. And I agree. That will be part of my routine now.
- Stretches
- Rest :)
Happy Running!
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