Penny

40 mins elliptical, 25 mins stairmaster

Leg workout: 3 x

Squats (40lb) x 20

Forward Lunges (30lb) x 30 (15 each side)

Single-leg dead lifts (20lb) x 30 (15 each side)

Side step ups (onto weight bench) x 30 (15 each side)

Calf dips from step with 20lb x 10 each side

In case anyone is wondering, for my leg workouts I try mix it up so I dont get bored, but also so I keep it challenging. My basic formula is 13-20 reps x 3 of one each of the following:

1 squat (barbell front or back, jump squats, air squats, kettle bell swings, sumo squats, etc)

1 lunge (forward lunges, back lunges, side lunges, weighted/non-weighted etc)

1 lateral movement (side-step ups, side lunges, side leg raises, clam shells, heismans, sumo squat with lateral leg raise etc)

Something targeting glutes/hamstrings (dead lifts, single-leg dead lifts, good mornings, hamstring curls, ski jumps)

Something for my calves/achilles - (eccentric calf dips, single leg heel dips, power jumps, vertical jumps, single-leg balancing on bosu ball etc.)

And I try to make at least one of these movements, if not, as many as possible, single-leg versions (single leg squats, single leg jump squats, lunges, single-leg deadlifts etc.)

Easy miles at 8:20 avg pace.

 The last few runs are the first that have felt somewhat normal since the marathon. My niggles are going away. I do feel very heavy and breathless... not sure whether it is an actual decrease in fitness or the additional heat im running in now. Im going with the latter... I really only took off a week from running and have kept relatively regular dates with the cross-trainers....

Mid-July is beginning date for my fall marathon training. Im excited!

Headed out for an easy run after a long day... at around 10pm eastern (I flew to CA last night from NY).... 

As soon as I started running, I could feel my legs were up for a bit of effort in this run. I decided 2x1 miles at LT pace. Not a big workout, but good practice to remember how to feel uncomfortable :)

Run was 2 miles easy, 1 mile at 6:45 avg pace, 1 mile recovery, 1 mile at 6:48 pace, 2 miles easy.

The pace was a tad faster than my goal HM pace right now (about 6:50). Not important, but it'll be interesting to see how it measures up against a full LT workout when I get started marathon training again...

40 mins elliptical easy

50 mins elliptical. 

Leg workout: 3x

Weighted lunges x 15 each side (20 lbs)

Side lunges x 15 each side 

Single Leg Deadlifts  x 15 each side (15 lbs)

Calf dips x 10 each side (10lbs)

Plus 1st round, 15 x goblet squat (15lbs) 2nd round 15 x deadlift to overhead press with 20lbs

Easy miles, 8:12 avg pace. Felt a bit huffy and puffy. Im ready to go back to the mostly very easy, sometimes very hard miles soon. All easy miles is a bit boring!