A run on Lombard Street (near enough!)

Well I ran today! I ran up one medium hill, then across the cliff to our version of Lombard Street, ran up twice, and walked up fast twice. I am anticipating getting into Mount Washington so have started training for that. Last year at Mount Washington I did better than I expected, but realize that my walking fast is too slow, so am adding that into my schedule. Will know soon enough if we're in.

Still have to fit that lower body workout in (by Sunday.)

Upper Body again

Added a bit of weight and a few reps to some of the sets today.. Already taught two classes, so arms a little heavy - The FABULOUS news is when I walked outside today my legs felt as light as a feather, and I felt 20 pounds lighter: the iron is working! I missed my first hill run yesterday as I was waiting all day for UPS - Never mind am not really in training :)


LATS (back):
One Arm Row:
Set/Times/Weight
1 x 12 x 20
1 x 10 x 25
1 x 8 x 30

PECS (chest)
Bench Press:
1 x 12 x 35
1 x 10 x 45
1 x 8x 55

DELTS(shoulders)
Posterior Deltoid
Seated pull ups:
1 x 8 x 20
Middle Deltoid
Lateral raise:
1 x 8 x 10
Anterior Deltoid
Front raise:
1 x 8 x 10
Middle Deltoid
Military press:
1 x 8 x 10

BICEPS(upper arm)
Inside out curls:
1 x 12 x 15
1 x 10x 20
1 x 8 x 25

TRICEPS (back upper arm)
Overhead:
1 x 12 x 15
1 x 8 x 20
1 x 6 x 25

TRAPS
Shrugs:
2 x 20 x 25
ABS
Crunches:
Middle side middle other side x 20
Forward pulses x 20
Pulling leg up x 20
Yoga sit up arms side x 20

Lower Body - First Workout

I don't feel anything from yesterday yet, so should feel something tomorow. DOMS: Delayed Onset Muscle Soreness - which means you feel pain 24 to 48 hours (ish) after your workout - The theory is that your muscles tear a little when you work them hard, and when they start to repair you feel sore. I am usually a 48 hour person. When you are new to working out, it's been my experience that it is the lesser time.

The 48 hour lag is the reason that it's hard to fit the lower body workouts into a runnng training schedule - No legs YIKES!

I have a hard class tonight so it's better to do my legs first, and I plan on running tomorrow at around 20 hours after my workout.

Same idea as yesterday:

QUADS (thighs)
Leg extension:
Set/Reps/Weight
1 x 12 x 70
1 x 10 x 90
1 x 8 x 110

HAMSTRING (back upper legs)
Hamstring Curl:
1 x 12 x 25
1 x 10 x 35
1 x 8 x 45 (my hamstrings need work!)

ADDUCTORS(outer leg)
Side leg raises:
2 x 20 x 5 pound ankle weights

ABDUCTORS(inner thigh)
Squeeze ball (or pillows):
Hold for three count x 20

CALVES
Toe raises:
2 x 20 x 15

LOWER BACK
Prone raises on ball:
2 X 20

Enough for now - I will do my abs tonight in my class.

Upper Body First Workout

LATS (back):
One Arm Row:
Set/Times/Weight
1 x 12 x 20
1 x 8 x 25
1 x 6 x 30

PECS (chest)
Bench Press:
1 x 12 x 35
1 x 8 x 45
1 x 6 x 55

DELTS(shoulders)
Posterior Deltoid
Seated pull ups:
1 x 8 x 20
Middle Deltoid
Lateral raise:
1 x 8 x 10
Anterior Deltoid
Front raise:
1 x 8 x 10
Middle Deltoid
Military press:
1 x 8 x 10

BICEPS(upper arm)
Inside out curls:
1 x 12 x 15
1 x 8 x 20
1 x 6 x 25

TRICEPS (back upper arm)
Overhead:
1 x 12 x 15
1 x 8 x 20
1 x 6 x 25

TRAPS
Shrugs:
2 x 20 x 20

ABS
Crunches:
Middle side middle other side x 20
Forward pulses x 20
Pulling leg up x 20
Yoga sit up arms side x 20

The weight program begins.

The snow today has cancelled two of my classes so there is no excuse to not begin today! If I were starting totally from zero I would need to go very light at first and work my weight up. I already work my body two or three times a week with light weight so I'm OK to throw myself in. Of course, if this is all new see a Doctor first and make sure you can work out.

A lot of the time I am training for some kind of running event and it gets difficult to fit heavy weight training in. However, right now the only race I may need to train for is the Mount Washington Road Race, since it's a lottery event, I'm not sure if I'm doing it yet. I will start running some hills this week, with my fingers crossed.

I am starting today by dividing my body into upper and lower parts. Today I will do my upper body with one exercise and mixed amount of sets on each body part. I will do this twice this week and divide my body further next week, adding another exercise and eventually building up to about 8 sets on each body part. I also will ignore my classes, but cannot ignore the running, this week it doesn't matter but soon enough, it will.