It’s a beautiful morning (bah dah dah)!
Be glad you read that and didn’t actually have to hear me sing it. I’m not exactly a gifted singer.
I finally ran outside yesterday. It was amazing. Eight miles of outdoor bliss. My foot still isn’t 100%, and I am NOT doing my long run on the treadmill tomorrow, so I did today’s seven-miler inside just to make sure that my foot could handle the outdoors tomorrow.
I also did some strength training yesterday. In the gym, for once. I usually just do some basic squats, push-ups, etc., but yesterday I decided to go lift some real weights. I went at 3:30, thinking the gym would be empty and I should enjoy these last couple of weeks of being able to work out whenever the heck I want. Wrong. Apparently 3:30 is 19-year-old boy weight-lifting time. It wasn’t a problem, just more crowded than I had hoped. And it was a little amusing listening to them complain about not being able to gain any weight. Enjoy it now, metabolism-blessed boys. It will pass.
(He used to be a skinny kitten.)
Since I was actually going to the gym, I re-read the strength training piece of Kara Goucher’s Running for Women (terrific book. Read it). She includes a two-days-a-week lifting plan designed by her strength coach, Tony Salazar. And since he coaches my best friend Kara, I decided to try it.
Here was yesterday’s workout (which is supposed to be the first strength workout of the week, but will be my only one this week):
- Barbell squat
- Dumbell incline press
- One-leg dumbell Russian deadlifts
- Pull-ups (I used the pull-up machine. I am way too wimpy to do a real pull-up)
- Dumbell step-ups
- Tricep pushdowns on the cable machine
- Back extensions
- Crunches (I used a Swiss ball for these and the back extensions)
And then I added some extra ab/core stuff.
Kara’s book says to do the program for five weeks, adding weight and decreasing reps each week and taking the fifth off. Then start the cycle again with heavier weights.
I need to get more serious about strength training, so I’m planning to follow this program on Wednesdays and Fridays and keep going to my favorite muscle class on Mondays. Maybe having a training program for strength will help keep me on track like running training plans do. And I will get super strong.
Are you an in-the-gym lifter or an at-home exerciser?
What do you do during the “rest” part of lifting workouts? I feel like a fool just standing around between sets.