Friday
4 miles bike-commuting
Friday afternoon
Delts, Traps, Tri's & Forearm ST
Medium grade pump, kind of rushed through the exercises, but I like the way my revamped st workouts now combine the power cleans, which used to be part of my lower body workout, with the military presses. A long time ago I used to do military presses, standing, then add weight for the power cleans, then add weight for deadlifts, slowly decreasing the range of motion, essentially, while increasing the weight. Yesterday I started with power cleans, and then did the military presses seated on the bench.
I posted the revised weekly routine on the Optimal Strength Training for Runners thread. I've uploaded it here too. This was the first week of implementing it, and I think it's a bit better than the old one. As Abide says, 30-40 mpw running, and 3-4 st workouts per week are probably the upper limit on what I can do in terms of time, motivation, and ability to recover. Any more running than that, and I'd probably have to cut down on the st, or vice versa.
Saturday morning
13.79 mi / 22.19 km
68 F / 20C
Woke up at 3am. Nope, too early, went back back to bed. Woke up at 5:30am. OK, let's do it. I ate a banana and a protein bar, drank 3-4 pints of water, and was putting on my running shorts when my toddling son woke up and came to me with outstretched arms. Aw shucks. So I laid down with him on top of me for 20-30 minutes until he was fast asleep again.
I wanted to do a somewhat extended version of the 12-mile route I had attempted six weeks before. On that run, I ended up running 11.58 miles continuously, a PR for me. Today I was able to run 13.79 miles continuously, so I beat the old PR by two miles, and was less than a half mile off from my absolute distance PR.
My legs felt tired for the last several miles, and my left leg felt some strain along the outer length of it, but overall it was a solid run, a good confidence-booster. I probably would've walked the last mile or two, but the 30 minutes I had spent laying down with my son put me a little behind schedule, and I needed to be back by 9am so that my wife could go to her citizenship class. I had also planned on bringing my camera, but having lost 30 minutes, I couldn't really afford to stop. It's a pity. It's an interesting route insofar as it takes you through several different urban habitats: Bourgy city neighborhood, university campus, some fields, suburban neighborhood, two wetlands nature reserves, a couple of lakes, a 'rougher' city neighborhood, and the fairgrounds.
I particularly enjoyed the nature reserve around the halfway mark. I'd never been in there before. I also went north of McCarrons Lake this time, instead of south of it like I did last month, and this was a mistake. North of it you just see people's driveways, south of it you're close to the shore on a bike/pedestrian path. Next time I'll do it that way, but otherwise this route is a definite keeper for a HM-distance run.
I had gotten rid of my tofp last night, by continuing to massage my left arch, but now after the run I got a little of it back again. Funny how the arch muscles can cause tofp, but I guess we all know it's all connected. No problem during the run though. It's post-run tightness that's causing it.
The surfaces on this route are 90% pretty smooth, so my soles are superfine.
The bodyglide seems to have done its job; my nips are fine as well (
http://www.amazon.com/gp/product/B000KIMTCY/ref=oh_details_o04_s00_i00?ie=UTF8&psc=1).
I ate a fair amount of rice and beans along with my sea bass the night before, so no bonk. I think my energy reserves have finally been replenished post-stomach flu.
So, 33.64 miles on the week:
Mon: 1.5 run-commute/Chest & Bi's ST
Tues: 10.75-run, 1 mile run-commute/Butt, Hips & Legs ST
Wed: 1 mile run-commute, one mile walk-commute/Lats & 'Core' ST
Thurs: 2 miles run-commute
Fri: 3.6-mile run, four miles bike-commute/Delts, Traps, Tri's & Forearm ST
Sat: 13.79 run.
Next week I'll try to do 40 mpw, but with more shorter runs, fewer run-commutes.
Alcohol gets stored as fat and can cause hypoglycemia.
www.elmhurst.edu/~chm/vchembook/642alcoholmet.html
It's national beer day!:
http://mentalfloss.com/article/52941/25-amazing-facts-drink-beer-day