We're still fighting the jet lag and it's making us feel a little hungover, but we did drag ourselves to the gym and felt so much better afterwards.
We're not quite due to start training for the Air Force Marathon, so we did some speed and weight training today.
We started with one mile as fast as we could, which wasn't my fastest because it's been about a week and a half since we ran. My fastest is about 7.30, and I logged a 7.55 today. Afterward, we did this weight routine that a personal trainer friend taught me. I'm really bad about only running as my workouts, so he taught me this little routine that takes about 15-20 min and I can knock it out and build on the weight as I go. I'm still doing the original prescribed weight that he gave me because I haven't been able to do it consistently, but I plan to start doing it now.
I don't know the names for everything, but here's the gist of it:
- If you don't do your speed work first, do a 5 min jog to warmup
-20 lunges (10 for each leg)
-10 pushups
-2 sets of 10 squats
- modified pullup on weight bar (picture below)
-3 sets of 10 bench press (I use 10lb free weights, but you can use the bar if you're more comfortable/have a spotter)
-3 sets of 10 bent rower (10lb free weights again)
-2 sets of 8 dead lift squat (35lb free weight)
-3 negative resistance with 7 second lowers (this is because I can't do pullups. Eventually!)
-2 sets of 8 military press (5lb free weights. I have a shoulder injury from the military, so you can easily do more than 5lb)
-3 more 7 second negative resistances
-5 min cool down jog
See, really easy, but it's still building some strength. I'm going to try to do it 3x a week and up the weights as I go, hopefully, it will even help my running!
Negative resistance: slowly lower for 7 seconds
Nothing better than an after workout coffee!
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