I'm 46 years old today. Officially in my "late 40s". Nice to have the day off from work.
I ran seven in 54 minutes early this morning. After that, I walked with Abby to school and jogged the half mile back home. Ann and I dropped Andy off at preschool and then went to Alta High for 9:30 am cross country practice. Just had the kids do a couple easy miles then some ATP regeneration speedwork. Then Ann and I went to breakfast at Mimi's on State Street by the Southtown Mall. Sort of a breakfast date with the schools doing the babysitting.
PM circuit/strength training workout:
1 mile warm-up on treadmill
1 x 30 push-ups, 1 x 25 incline sit-ups, 1 x 8 pull-ups, 1 x 10 back extensions with 45 lb. plate, 1 x 15 dips, 1 x 25 hanging leg lifts, 1 x 8 chin-ups, 2 x 12 plyo box jumps onto a 30 inch box, 1 x 10 back extensions with 45 lb plate, 1 x 30 push-ups, 1 x 30 v-crunches, 1 x 8 pull-ups, 1 x 12 single leg box jumps (each leg) on 14 inch box, 1 x 10 back extensions with 45 lb. plate, 1 x 25 calf raises with 110 lbs., 1 x 30 crunches, 1 x 10 dips, 1 x 20 calf raises with 110 lbs., 1 x 30 push-ups, 1 x 15 one-arm dumbell cleans with 30 lbs., 1 x 25 incline sit-ups, 1 x 12 deadlift with 125 lbs., 1 x 25 push-ups, 1 x 15 back squats with 145 lbs.
1 mile cool-down on treadmill
This is pretty much the strength training workout I have done, with some variations, for the past year and a half. I think it's one of the reasons for the improvement in my half-marathon and marathon times the past couple years. I think it builds a lot of strength and muscular endurance without adding bulk and weight which could be detrimental to my running. In fact, my weight is down from 5 to 7 pounds since starting this workout. | 