This is what usually happens after I start trying to post my regular routine. I go back to work at the hospital and lose all grasp of time (or maybe I just run out of time). Regardless, the result is that I don't post my workouts for awhile. So just to catch you up the last week has involved about 35 miles of running and 4 lifting workouts covering upper body and lower body ME and DE days.

Today I'm starting another week of shooting for PRs and putting in the miles for Ellerbe marathon in 6 weeks. I will start backing off on the lifting slightly to focus on the marathon in a few weeks, but for now I am really enjoying pushing the limits of both. Today was a heavy squat day followed by a run...and I loved every minute of it. Except for my foot (the Kayanos are totally not working for me so my foot screamed throughout the run). Otherwise I loved every minute of it.

Squat
bar x 10
85 x 8
105 x 6
125 x 4
135 x 2
155 x 1
165 x 1
170 x 1

Speed Squats
75 x 4 x 4 

Dead Squats
95 x 6 x 4

Good mornings
115 x 10 x 6 

Landmine Twists
65 x 30 x 2
70 x 24 

7 mile run in 62 minutes
 
 
I definitely like to lift heavy every time I go to the gym, which is usually what I end up doing, for better or for worse. So far my results have been adequate, hence the continuation of a mildly progressive routine.

Bench press
45x8
55x8
65x6
75x6
85x4
95x2
100x1
105x1 
95x3x4 (right arm keeps giving out first)

Floor press
85x6
90x5
95x3+1 w/ a little help!
90x5

Squat (testing a new leg which is why this lift got thrown in on an upper body day!)
barx3
95x2
135x1
155x1 (put this up no sweat even though it's been my max for the past few months, affirms my theory that my lifts are being held back by equipment, can't wait for a powerlifting leg!)

Rows
180x12x4

Kroc Rows
55x12
60x12
65x10

Shoulder press machine
70x12
70x10
60x12x2

*right arm kept giving out first, usually 2 reps before my left arm did just like it does on my max bench, looks like it might not be from lack of drive from my right side holding that arm back; just weakness

Lateral raises
15x12x3

Leg raises

Followed by a 3 mile run
1.5 mile 7:30 pace out and
1.5 mi


 
 
Usually the weekend is when I get in my long runs. Typically it's when I have the most free time, even during weekends that I work so I'll spend one of my 2 weekend days out on the road or a local trail covering mileage to prepare for an upcoming race...in this case, the Ellerbe marathon. Unfortunately my legs did not agree with this well laid-out plan this weekend. Damn legs. What was supposed to be a 22 mile run on Friday turned into an 11.5 mile run with 1/2 mile hill repeats at the end (in an attempt to salvage the run). OF course at the end of that run I told myself I'd just take it easy on Sat and try for a long run again on Sun. Ha. Right, taking it easy on Sat meant going for a max squat attempt not just once or twice, but three times. Got 160, which is a new PR. I was not so fortunate with 165. On either attempt. Proud of my new max, but of course still yearning for more I told myself I would try again next week and save what I had left for my long run on Sunday. Apparently there wasn't much left to save as evidence by my long run on Sunday which turned into an 11.5 mile run with my dog (she joined me for the second half). All in all, not what I had planned on at all, but sometimes you just have to be flexible. When you get lemons, make lemonade. Let's just say I "made a lot of lemonade" this weekend.
 
 
I typically tell my clients to do their strength training before any cardiovascular work on any given day. And I generally adhere to the same rule, especially when the lift and CV work targets the same general muscle groups. For instance, if I have a swim and an upper body workout planned on the same day then I'll make sure I get my upper body lift in before the swim. The reason is fairly simple. Although the energy systems utilized are generally not the same, the overlap is enough that you will deplete the easily utilized glucose and muscle glycogen during the lower intensity swim so by the time you head into the gym to hit a max on bench press, you're body just doesn't have the stores. On the other hand, if you hit the gym first, yes you will likely deplete a percentage of the muscle glycogen stored in your arms, but you're body will need to find a whole lot more fuel than that anyways for the swim so you'll just have to jump to that pathway sooner.

Anyway, that's a long way of saying that I did not adhere to my own advice today, mainly because it gets cold and dark by 6pm these days and I just didn't want to suffer through another cold, dark run this week. And since I can't get into the gym until 4pm on weekdays, chances were good that that's what would end up happening. Again. 

So instead I opted for am easy run during the heat of the day (I think it hit 45 degrees) and then an upper body lift, different enough muscle groups that I felt okay doing both!

Run was a 6 mile loop at 50 min

Lift was an upper body DE day (except for a little max attempt with a new grip- oops!)
Bench press
45x8
55x8
65x6x2
75x6
85x4
95x2
100x1
105x1

Speed bench (finally got the hang of these so the bar doesn't bounce around like a ping pong ball)
60x3x2
65x3x3
70x3 (lost some of the speed here)
85x1 (lost all of the speed here)
95x1

Floor press
75x6
85x5
95x1x3
85x5x2

Bicep curls (wow, haven't done these in a while)
20x10x3

Abs with dips
12x2

All in all a good day.
 
 
Another workout went well. Felt like I could lift the world. Until I got to a 270 lb deadlift. And was defeated by gravity. Of course I wasn't going to give up that easily. So I tried again. And it ended up Kelly 0. Gravity 2. Of course that won't stop me from coming back again next week and trying again :). Although it may be 2 or 3 weeks before I try 270 again. I hit a new PR today at 265 so I have no complaints, but I am working towards 300 so I think I'll back off for a few weeks and do some heavy weight volume work and see where takes me. It's worked so far for my bench press. I can only imagine it'll help with my deadlift!

Deadlift
135x8
155x6x2
185x4
205x1
225x1
245x1
265x1
270x almost (then fail)
270x flat out fail

Rack pulls (at knee high- which is my sticking point)
185x5x5

Barbell rows (overhand grip)
85x10
90x10
95x8

Kroc rows (definitely need wrist straps!)
45x8
55x8x2 (my back is definitely stronger than my one handed grip!)

Leg raises
20x2

And then a 3 mile run in 25:00. My legs had many curse words for me today during that run!
 

Q2 run

01/21/2014

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Q2 runs are my weekly mid distance speed run for the week which usually consists of intervals prefaced and followed by a few miles of easy running. It is probably one of my hardest workouts of the week since it's all about maintaing speed over distance, a crucial component of any marathon training. 

Today was supposed to look something like this:

2 mile easy
20 min threshold pace
10 min easy
20 min threshold pace
2 mile easy

Although it ended up looking more like this:
5.5 miles running with a friend
2.5 miles threshold pace
0.5 miles easy
2.5 miles threshold pace

So I feel like I got the gist of it at least!
 
 
Another good day considering I hit a new bench PR...finally. I've been going for 105 for a few months now. I have been able to push 100 up like it barely weighs anything, but add 5 pounds and it's like I'm trying to push a mountain. I'm not sure if it's a mental block or a physical weakness, so I've been working on both with visualization techniques and ancillary work- paused presses, rack press, incline press, close grip press, doubles at 90 and 95 and then shoulder and tricep work. And finally it paid off as 105 soared through the back to the pins. Now on to 110.

Bench press
bar x 8
55 x 8
65 x 6
75 x 4
85 x 2
95 x 1
100 x 1
105 x 1
95 x 2 x 5

Mid rack press
115 x 1 x 5

High rack press
135 x 3 x 3

Close grip bench press
70 x 8 x 4

Seated DB shoulder press
15 x 10
17.5 x 10
20 x 10
25 x 6

Bentover lateral raises
15 x 8 x 3

Tricep pushdowns
35 x 10 x 3

Abs
 
 
Good day overall. Took a lot of videos to identify weaknesses that I can specifically address. I lift with a belt and one knee wrap on my sound leg, which has been working well for the last few months. My goal this week was to identify weaknesses and work on "feeling" depth (ie: depth at which my knee is parallel to my hip so I can hit that depth without a mirror for a meet in Feb).

Squats
bar x 8
65 x 8
85 x 8
95 x 6
115 x 6
135 x 2
145 x 1
155 x fail (leaned too far forward and had to unload weight on safety rack)
155 x 1
165 x fail

Overweight Squats (not to depth, but to get used to the heavier load)
165 x 2 
175 x 2 

Dead Squats
115 x 5 x 5

Good Mornings 
115 x 10 x 3

Right leg Leg Press (to isolate glute, quad on weaker side)
30 x 10
25 x 10
20 x 10
 
 
Recovery run: 4 miles in 39 min

Review: nice and easy run to get the blood moving in my legs to help with recovery after my 20 miler yesterday and to work in my new shoes some more. All in all a good run with Riley and a few more miles for the week.
 
 
Picture
My sweet new Kayanos
I can't say i have a great reason for picking this particular pair of shoes. It was mostly based on the fact that two of my best friends (one being my husband and the other being my best running partners) both swear by them. For a runner that's certainly not a good reason for picking a pair of shoes. It's a rather poor one actually. I finally broke away from my Brooks Adrenalines and tried to branch out. I had a gift card for Amazon so I went all in and bought a pair of Asics Kayanos and 2XU compression socks. And 20 miles later, they are growing on me! 

This is the third long run of the month in my training for the Ellerbe marathon in March, a race that I hope to use to qualify for the Boston marathon this year. The run went surprisingly well after 2 days of practically starving myself during a 2 day exam for the medical boards. Had I been my own client, I would have questioned the value in the decisions I made, but unfortunately I don't always take my own advice. Do as I say, not as a I do! Although, hopefully the results will speak for themselves. I guess we'll know in 2 months when I run Ellerbe.