Sunday afternoon
Bottom/Back ST workout
This week I'm trying a new strength-training routine, in which I'm doing two body zones in each workout, instead of one per workout. This means I'll be working each of four body zones--Front/Back, Top/Bottom--twice a week instead of once. I just took half of one zone and combined it with half of another zone. So I'm still doing all the same total exercises. What I especially like is that if I have a so-so workout, I don't have to wait a whole 'nother week to get back at that zone. I've uploaded two different versions of the new approach, color-coded even, in case anyone is interested.
Also this week, I'm trying to do 10 minutes or so of ab/mobility/plyometric stuff in my office on a more consistent basis. I have trouble getting around to this stuff before a run or during a st session. I just got a 30-pound medicine ball (
http://www.amazon.com/gp/product/B009SGRCEY/ref=oh_details_o07_s00_i00?ie=UTF8&psc=1) and a power wheel (
http://www.amazon.com/gp/product/B000BDLJ5G/ref=oh_details_o04_s00_i00?ie=UTF8&psc=1). I use those together with my decline sit-up bench, cinder block for plyo jumps, furniture glides for stretching, ankle weights for mobility stuff, and wobble board.
Monday morning
One-mile run-commute, at 2am.
Monday afternoon
One-mile run-commute, then Front/Top ST workout
Went slow on the bench press. Still nursing my left shoulder blade. Added Hang Cleans, and Bicep Curls with my curling bar. I've never paid much attention to biceps, but now I have two biceps exercises: curls with dumbbells and curls with the curling bar. Must be middle-age. I added the Hang Cleans to go along with the Power Cleans because I want to have more 'explosive' lifts in my repertoire. Trying to get out of my lackadaisical habits and add some intensity to my st workouts.
Tuesday morning
One-mile run-commute
28 F/ -2.22 C
Then short plyometrics/mobility/sit-ups/'core'/stretching session.
Tuesday afternoon
5.95 mi / 9.58 km
42 F / 5.5 C
38 F / 3.3 C WC
Was going to do 10-11 miles down by the river, but got in another half hour of work and just did a little less than six. The first four miles were a fast aerobic pace, not quite tempo, around 9-9:15mm pace, and the last two miles sort of a medium aerobic pace--not quite a pure aerobic 10mm pace, but very sustainable nonetheless. Overall, a very solid run. It felt good to run for less than an hour, and I like the way running slightly faster works more of the upper leg, less of the lower leg. I think I'm back to my usual schedule of doing just one longer run per week. Doing two of those longer runs was too much--need more tempo and interval stuff.
I stowed my Merrell Vapor Gloves in my lumbar pack as back-up just in case, and indeed the windchill down by the river musta been a lot lower than the official number given just before I headed out, but my feets stayed nice and warm for the most part, although some of the concrete sidewalks to and from the river felt quite cold to the touch.
Later I got in a little strength training doing toddler-carries and wife-repeats.
Wednesday morning
Snow!
WC 21 F/-6 C!
I'm glad the run-commute is just one mile. The streets and sidewalks were wet and sometimes icy. Hard to believe in another month or two these will be normal running conditions.
Sced's cooties just about gone, after an attempt at a comeback, taking advantage of mild yet sustained sleep deprivation.
Now for some more plyometrics/mobility/sit-ups/'core'/stretching.
Picked up the Icebreaker 260 merino mitts a couple of weeks ago.
Which ones? The Sierra Mittens? I got a huge order in my Icebreaker shopping cart, including those, almost ready to pull the trigger. 20% off on my initial order. I'm going to wait for my Tracer Pants to show up today and see if they're the right size, and then return them to Amazon and get them from Icebreaker for 20% off.