2009 - Time for Accountability

[caitedid4]

Thanks Bree, the squats left me with 2more days of DOMS. I took off from all exercise yesterday. Today I did some yoga, which was nice.

I plan on getting in a good 6mi run tomorrow. I am laying down & icing my quads. I continue to go back & forth on what weight routine to do over the next three months. I am hoping a gentle full body with core & upper body focus will be sufficient enough

[caitedid4]

Today's Workout 6.25mi in 1hr4min

I love, love running outside at my mom's place. When I grew up, I would run miles of trails in NJ forests. You really end up forgetting how far and what time it is. I hit my goal distance today (& a little extra) w/o even realizing it!

I spent the afternoon browsing Borders for a possible guide or plan for lifting. I think I will stick with OPT's lifting plan 2x/week. It seems to really hit the muscles I need for running and is hard enough where I will maintain my gains.

Plan is finalized! I will begin it officially on Monday.

MONDAY: 3mi run + Strength A
TUESDAY: Mid-Distance Run (2-6mi)
WEDNESDAY: 2mi run + Strength B
THURSDAY: Sprint Work or OFF
FRIDAY: Long Distance Run
SATURDAY: OFF or Sprint Work
SUNDAY: Cross Training (Either Yoga or Biking)

[caitedid4]

Today's Workout ~

4mi run

DB Step Ups 3x10 (each leg) 15/15/15
Standing DB Bicep Curls 3x10 15/15/15
Bent Over DB Rows 3x10 20/20/20
Cable Face Pulls 3x10 55/55/55
Swiss Ball Torso Extensions 3x10
Side Planks 2x60sec (each side)
Some Foam Rolling for the Hip & IT Band at the Gym

After I did some foam rolling at the gym, I was officially sold! The foam roller was the first thing that ever eased my legs post run. So... I bought my first foam roller!!!. I spent the whole day running around to local sporting goods stores & I could not find one. I ended up getting one online at Roadrunnersports for 16 dollars! Not too shabby, as every other website charged 25 for a basic one. It should be here in 5-7 days. I am very excited to begin using this before bedtime!

[beesknees]

I am glad you like the foam roller! It has made a big difference for me. I was really good about doing it almost every night but then slacked off. I need to up my 2x a week to more like 4x.

I like your plan. Congrats on that long run, too!

[caitedid4]

WORKOUT 9/14/09

Recovery 3mi run ~ 27:30min (did a jog up to 30min)

OPT Day A
Wide Stance DB RDL 3x10 30/35/35
Swiss Ball Hamstring Curl 3x10
DB Chest Flys on Swiss Ball 3x10 10/10/10
Shoulder Press DB 3x10 25/25/20
Superman 3x10
Woodchop w. DB 3x10ech side 10/10/10
Planks 3x60sec

[caitedid4]

WORKOUT 9/15/09 4.2mi run 41min

[beesknees]

How did I miss your blog??? Awesome!

[caitedid4]

Originally Posted by beesknees

How did I miss your blog??? Awesome!

I haven't updated it in 2wks...not good! I have been sooo busy, I haven't even updated in here! Thanks for noticing. I am going to try to update more often.