I normally don't go into work until 9a on Wednesdays. Today I was lucky enough to decide to squeeze in a 5 mile run this morning beforehand. Unfortunately, I didn't start until 8:30a (I am always late for everything!) and so I didn't get up to work until 9:30a.
I kept the treadmill at 1% incline the entire time. And also kept it at 6mph as well. A student jumped on the treadmill next to me when I was at 1.5 miles in. He was going 6.1. I let him have it. I was just concentrating on my run. Once I got to 3.5 miles in, I started to feel a second wind. But by this time, he had upped his pace .1 every so often. I kept saying to myself, this is a step back week, do not race him. Stay at your 6mph.
But I was playing other mind games against him. I told myself that I was going to outrun him. He started after me but yet I'm going to finish after him. He finally got to 6.6mph and I was like he can't be going that much faster than me. So I increased mine to 6.1mph. Figured 1/2 mile faster is all I can let him get to. Plus, I was on my last mile.
Then he increased it to 6.7, so I went to 6.2. Luckily, this was only with .2 miles left. I did unfortunately, stop the treadmill before he did. He also had gained .2 miles on me. At 5 miles, he had 3.7 miles total. But by the time I walked a quarter mile, he was also walking. So he didn't last that much longer. :-)
Plus, I don't think he was at an incline. Like to see him keep that pace & distance up while running at 1%. Booya! (At least this is what I tell myself).
I kept the treadmill at 1% incline the entire time. And also kept it at 6mph as well. A student jumped on the treadmill next to me when I was at 1.5 miles in. He was going 6.1. I let him have it. I was just concentrating on my run. Once I got to 3.5 miles in, I started to feel a second wind. But by this time, he had upped his pace .1 every so often. I kept saying to myself, this is a step back week, do not race him. Stay at your 6mph.
But I was playing other mind games against him. I told myself that I was going to outrun him. He started after me but yet I'm going to finish after him. He finally got to 6.6mph and I was like he can't be going that much faster than me. So I increased mine to 6.1mph. Figured 1/2 mile faster is all I can let him get to. Plus, I was on my last mile.
Then he increased it to 6.7, so I went to 6.2. Luckily, this was only with .2 miles left. I did unfortunately, stop the treadmill before he did. He also had gained .2 miles on me. At 5 miles, he had 3.7 miles total. But by the time I walked a quarter mile, he was also walking. So he didn't last that much longer. :-)
Plus, I don't think he was at an incline. Like to see him keep that pace & distance up while running at 1%. Booya! (At least this is what I tell myself).
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Active.com sent out an email this morning about how strength training for the upper body will help you run. I looked at their 5 moves and 2 of them, the Lat Pull Downs & Cable Seated Rows, I do with my co-worker on Tuesday/Thursdays! Looks like I'm doing something right! I also did chest presses with Luke the other day but we were going up at the same time. Guess I'll have several more to add in to my routine on those days!
An effective twice-a-week upper-body resistance training regimen for runners might look like this. Three 12-rep sets of each (load = 12RM), with 45 seconds rest in between:
Active.com sent out an email this morning about how strength training for the upper body will help you run. I looked at their 5 moves and 2 of them, the Lat Pull Downs & Cable Seated Rows, I do with my co-worker on Tuesday/Thursdays! Looks like I'm doing something right! I also did chest presses with Luke the other day but we were going up at the same time. Guess I'll have several more to add in to my routine on those days!
An effective twice-a-week upper-body resistance training regimen for runners might look like this. Three 12-rep sets of each (load = 12RM), with 45 seconds rest in between:
Lat Pull-Downs
Performed seated at a weight machine with knees under pad and a grip on the bar wider than shoulder-width.
Alt. Dumbbell Chest Presses
Performed prone on a weight bench, pushing weights up one hand at a time.
Cable Seated Rows
Seated with legs straight out and knees slightly flexed, bring the pulley handles toward your trunk with both hands. Squeeze the shoulder blades together and down, keeping arms close to the body.
Alt. Standing Shoulder Presses
Lift dumbbells one at a time above your head from a standing position.
Dumbbell Side Delt Abduction
Standing and holding weights at sides, bring both arms up parallel to the floor.
And in other news, I now weigh under 140 easily while having my workout clothes & shoes on. Which means that I'm back down to my normal weight. This makes me feel better that I'm carrying less while running. I had a feeling that all it took me was to get back to running consistently to lose the weight again. I have been keeping tracking of how much I eat but to be honest, I haven't done anything different since doing so. I'm eating the same amount as I always do which is waaaaay below the 1584 calories that the program told me I should be eating to lose 1 pound a week. Sometimes I do go over the amount but that's usually when I go out to eat. So how I manage to survive is beyond me. I didn't know I was eating so little before.
And in other news, I now weigh under 140 easily while having my workout clothes & shoes on. Which means that I'm back down to my normal weight. This makes me feel better that I'm carrying less while running. I had a feeling that all it took me was to get back to running consistently to lose the weight again. I have been keeping tracking of how much I eat but to be honest, I haven't done anything different since doing so. I'm eating the same amount as I always do which is waaaaay below the 1584 calories that the program told me I should be eating to lose 1 pound a week. Sometimes I do go over the amount but that's usually when I go out to eat. So how I manage to survive is beyond me. I didn't know I was eating so little before.
And finally, I have decided to give up pop, yet again, for Lent this year. Same thing that I did last year. Two years ago I gave up all liquids but water. That meant Gatorade too. That wasn't good for training I found out. In 2007, I gave up beer, that was awesome and helped me keep it under control after it was over. Maybe next year, I'll give up chocolate. Definitely not running. Never running. :-)
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