February 28, 2013: Day 25, Strength

Strength

This was day 25 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I used as my warmup, and strengthening.

Time: Afternoon

Shoes: Brooks Ravenna 3

Music: Workout III playlist

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever 45° Leg Press (plate loaded): 10 reps @ 95 pounds
  2. Lever Lying Leg Curl: 11 reps @ 70 pounds
  3. Lever Standing Calf Raise (plate loaded): 16 reps @ 15 pounds
  4. Lever Seated Row: 14 reps @ 100 pounds
  5. Lever Bench Press: 11 reps @ 80 pounds
  6. Lever Lateral Raise: 14 reps @ 65 pounds
  7. Barbell Curl: 9 reps @ 50 pounds
  8. Cable Pushdown: 13 reps @ 30 pounds
  9. Sit-up: 13 reps
  10. Hyperextension: 16 reps

Note: Running for 30 minutes, then lifting weights directly afterwards is quite the challenge. But, I survived. And, as Friedrich Nietzsche said, “That which does not kill us makes us stronger.” ;-)

Running is, in a much more important way, about community

Running is, in a much more important way, about community

Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too.
~ Richard O’Brien

Consistency, a sane approach, moderation and making your running enjoyable

Consistency, a sane approach, moderation and making your running enjoyable

The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability—consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.
~ Bill Rodgers

See You Next Wednesday

See You Next Wednesday

One of my goals for this site was to publish a motivational quote every morning. I thought it would be something nice to help brighten your day. But, I’m ramping up my efforts to complete the Nutritional Education Trainer (NET) Certification Program. In fact, my next book in the series—Nutritional Sciences: From Fundamentals to Food —will be delivered later today!

So a lot of my free time will soon be gone. Therefore something has to go. And since my primary goal is to report my various activities, I have decided—for now—to throttle back my quote posts to Wednesdays. Hence the title of this post. Okay, sure, I could have titled the post better but this John Landis’ gag, including an image from An American Werewolf in London, seemed so oddly apropos. ;-)