3/21 Med Long Run and Workout

Saturdays run was a bit chilly. Weather.com had it as 33, feels like 29. Needless to say, pants, jacket and gloves. :) Took the handheld for water since over an hour and I start to need it. Packed a couple of GUs in the pouch, but didn't need them.

I realized that I was going to be long on this run about a third of the way in. I had planned to do 8. Not so much. :) Pleasantly for the extra length, there were no major aches or pains, and Grumpy Old Man of the Knee (hereafter GOMOTK) only rolled over in bed and mumbled about kids on his lawn once or twice.

Got up and drove to start at the gym. A little bit of a late start what with pit stops, etc. so I didn't get on the road till 7:30. Ran down 19th, through Mill Creek, then down 35th and back to the gym. Actually ran on the West side of 19th for a change. Wow, living' large. :)

9.27 in 1:30:36 (9:46/mile) at 151 bpm

We'll see what the run and the workout mean for the Long Run on Sunday

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Tough workout right after the longer run.

C2 Rowing Machine - 500 meters on 10 in 2:09. Tried to go a little harder. Tough after the run. Need to watch a video or something and figure out form and technique.

Initial Pushup Set: 42 (YAY!)
No situp test, need to figure out how to hold my feet at the gym. Or try to do it unsupported. Bleah. :)

3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg

Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J2 (Left leg is definitely weaker.)

One of the other trainers stopped me and gave me some really good advice about form and slowing down on the single leg jumps. Very helpful.

3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)

SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#

SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#

SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)

2 sets
40 second Side Planks

2 chipups! I can do chinups! I was able to do some yesterday when I was playing around with Kaitlyn's new swingset. I had been so focused on pullups that I hadn't even tried chin ups.

Pullups (Weight Assisted)
7@54, 5@54, 4@54

Bodyweight Dips
10, 6, 4 (some of these may have been a little bit of a cheat)