With the holidays here, I feel compelled to stay on top of my workouts a bit more! Sometimes you see things play out on paper (or on a blog!) and you can either look back on them with pride, or you get ticked off because you realize you slacked off! This week was in the middle for me. I have to admit that the weather has been getting in my way but since I made it a point to start doing some strength training, I feel like I am making out ok on bad weather days.
Here is how my week went work out wise!
This day was a complete fail as it was my Christmas Party At work. I knew going into this day that I would not be able to get anything out of it workout wise. However I was proud of myself for one thing. I usually end up staying to the end of my Christmas parties and end up going to after parties, getting home really late and feeling like crap the next morning. Not this year! Left at 8:30pm after a few drinks and was in bed by 10pm. I will take that away as a plus!
I had big plans to get a run in on this day, but my daughter had “Sports Night” at her school, where kids and a parent compete in races and challenges. There was some running involved but it wasn’t quite a workout. Got home close to 9pm and sadly called it a day. This was a day where being a parent just got in the way. We will have those days- but that is when you need to bounce back hard!
I came home this day hell bent on running. The weather however was frigid. Wind chill factor on Wednesday night was in the single digits. I opted for the treadmill at the gym on this day. I don’t speak too often about the treadmill because I flat out hate it! Its more of a “dreadmill” for me. Something about this machine that just doesn’t allow me to get into my natural running groove. Also my breathing in the gym is not the same when running as it is outdoors. Never the less, got the running done
Distance – 5.0 miles / Time- 42:32 / 8:24 per mile
Here was a day to finally work on that strength training! I want to pay attention to my arms, triceps and biceps. Also, maybe because it is more of a vanity thing, I want to work on my chest as well lol. A small part of this is also because I keep flirting with the idea of doing a Spartan race in the future and I know I will need to have strong upper body strength for this so I want to slowly start building that. I was able to hit all of the body parts that I wanted as well as get some stomach and core exercises done at the end! All of this after a 15 minute warmup session on the bike!
- 15 minutes of warm up on the bike
- 3 sets of bicep barbell curls, 12 reps each, 45 lbs, 55 lbs, 65 lbs
- Alternated above three sets of barbell curls w/ 12 x 15lbs dumbell front raises
- 3 sets of bench presses, 10 reps each, 115 lbs, 135 lbs, 145 lbs.
- 3 sets triceps pulldowns, 12 reps each 40 lbs., 50 lbs., 60 lbs
- 3 sets of butterfly machine, 12 reps each 125lbs., 145 lbs., 155 lbs.
- 2 minutes of ab roller exercises alternated with 60 second planks (3x)
When I tell you that the weather is just flat out messing with me I am not joking! Friday was pretty quiet at my job so I decided to leave a bit early and try to sneak in a run before I had to get my daughter from school. Almost as soon as I get off the train at my stop, it starts to snow at a rapid pace. By the time I got home and changed into my running gear, there was already a nice coating on the ground. I was determined to get a run in. My earlier run in the week was on a treadmill so that didn’t leave me with the best feeling in the world. My run wasn’t the longest but I had to cut it short because the snow was really coming down hard and I was not comfortable with the footing my sneakers were giving me. Still, a 5k run was completed!
Distance – 3.2 miles / Time- 27:59 / 8:33 per mile
I was able to get to the gym on this day as my wife had a day of Christmas shopping ahead of her. To help her out, I agreed to hang with my daughter the whole day. The only way for me to get any type of workout now was going to be at the gym as they have an awesome kids program there to keep them busy while parents work out. I followed up my strength training from Thursday with the same workout just lighter weights and more reps.
- 20 minutes of warm up on the bike
- 3 sets of bicep barbell curls, 15 reps each, 45 lbs, 55 lbs, 55 lbs
- Alternated above three sets of barbell curls w/ 15 x 15lbs dumbell front raises
- 3 sets of bench presses, 12 reps each, 95 lbs, 115 lbs, 135 lbs.
- 3 sets triceps pulldowns, 15 reps each 30 lbs., 40 lbs., 50 lbs
- 3 sets of butterfly machine, 15 reps each 105lbs., 115 lbs., 125 lbs.
- Various ab and core exercises to close out the workout
Not only did I wake up excited because I was finally seeing Star Wats the Last Jedi, but there was no snow in the forecast and the mercury was going to go close to 40 degrees! I finally was going to try and get a long run in. To make a long story short. mission accomplished! I was able to get in just under 7 miles on Sunday. I felt really good thru out the entire run. I wanted to start slow and easy and I definitely did accomplish that. First three miles we 8:24, 8:33 and 8:24. Once I had three miles in the books, my strides started to open. Each of the final 4 miles were progressively faster. Final mile was 7:19 pace. No calf pains after and no stiffness anywhere. Long run day was a success!
Distance – 6.7 miles / Time- 55:10 / 8:14 per mile
The temperatures are supposed to be back in the normal range this week. Well its about time! The only good thing about this cold snowy weather is that if I get in the day in the high 30s or low 40s, it actually feels like a heat wave to me. I’m debating if I should follow a half marathon training plan or if I should just go at it alone. I keep saying I want to focus on strength training and while I have started, I don’t think most half marathon training plans touch upon strength training. This will be on my mind heavily as I enter this week!
How did your workouts go last week?