***only 100 days until the Berlin Marathon***
not enough time, not enough time.
up at 4:40, out the door by 5am, knocked out 3 more tough miles. was feeling pretty stiff the morning after running a fast 10K, but i ran my 3 per plan. it was a little gray/overcast/gloomy, but i'm OK with that. not too cold is probably better than hot, I guess. it was pretty desolate out there this morning. no walkers or runners, and I hardly saw any traffic. alone on the road seems to be the norm for 5am run. at least i don't have to get hung up at the crosswalks or stoplights, i can just cruise on through.
strength 3. this is the extra day i have added in. bench rows, dips, calf raises, GHD situps and back extensions. used a 53# kettlebell for the rows, did all dips unassisted, and went a little heavier on the calf raises. probably try to keep upping the weight on the calf raises until they start to scream. your calf is a huge and dense muscle. I have read you really need to get aggressive (weight and reps) if you want to see any benefit from calf work in the gym. I took an extra 20 minutes to roll out my legs after working out. quads, hamstrings, glutes, IT band, and calves. I felt much better after. seriously, if you don't use a foam roller, and don't know where to start, read this...
http://greatist.com/fitness/how-foam-roll-pro
its easy, and produces fantastic results. I try to squeeze this in as often as possible. so i finished up the day feeling pretty good, but very ready for a rest day. trying not to look ahead, because the weekend will be really tough.
6/19/14. coffee. orange. almonds. sauteed sausage/onions/cabbage on pasta. peas. apple. protein shake. cottage cheese. BBQ chicken salad. cake. lots of water.
No comments:
Post a Comment