Wednesday, August 5, 2009

Recovery Week and Strength Training

Sunday I took the day off, having just run the 10k on Saturday. I had to work anyways. Yuck. I usually don't have to work on Sundays, but it was my turn. I'm taking one for the team and am working next Sunday, too. Luckily the hours are 10-6, so I can fit my 12 mile run in before work if I wake up early enough.

Monday I ran an easy 6 miles in Saint Albans. It was very nice out, about 78 degrees and felt rather cool. My tummy started playing tricks on me and I stopped to use the bathroom halfway through, but other than that it was a nice run.

Run stats:
Distance: 6.01 miles
Time: 1:07
Ave pace: 11:16 min/mile
Ave HR: 145
Calories: 731

Tuesday, I woke up early to go to the gym and STRENGTH TRAIN. I got there about 6:45 and warmed up on the treadmill for 5 minutes. Then, I hit some core training on the bosu ball. I love that thing. I moved onto upper body. I hate my arms. I mean, they are somewhat toned and when I flex, I have big muscles, but when they aren't flexed they are just fat, lol. I need to really work on my upper body. For lower body, I focused on my hamstrings and some single legged movements. My thighs are big, so I'm looking forward to leaning them out a little and sculpting them. Anyways, here is what I did:

2 sets of 14 - standing biceps curl 2 sets of 15 - good morning
2 sets of 12 - dumbbell flye 2 sets of 12 - bench step-up
2 sets of 12 - lat pulldown 2 sets of 12 - single legged squat
2 sets of 12 - bench dip 2 sets of 12 - reverse lunge
2 sets of 12 - lying overhead bar press

I didn't want to start off too difficult because I didn't want to be sore all week. I'm a little sore today, but I should be fine to go back for the same workout on Friday. I'm doing two days of strength training this week, then next week I'm going to bump it up to three days.

So, B.o.B, where is your strength training workout?? (a little friendly motivation)

By the way, as you know I'm always trying to eat better. I was checking out this blog called Chocolate Shoestrings. She is having a giveaway on her blog for the book Sports Nutrition for Endurance Athletes. Check it out!


  1. Dang Tammy get off my back! Just kidding. You will be happy to know that after the hills on Monday I did push ups AND sit ups. I didn't have time to get to the gym. I plan on more Thursday. I know it's not weights, but it's a start right? right? right? ;)

  2. I can accept that :) But, I better see a weights workout posted soon, missy!

  3. Awesome job with the strength training! I'm working on my upper body too. My biggest goal is to be able to carry heavy stuff like kayaks, suitcases, etc without help from guys! I need to do some single leg squats too; thanks for the great idea!