Eric Van De Vens Blog

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Running Day 24..Weight Training Day 12!

Running

I am a firm believer in the old adage, “The definition of insanity is doing something the same way repeatedly, and expecting different results”! With that in mind, after yesterdays leg workout, I expected the worst, as it was one of the hardest workouts I have done since I started back in the gym. To my surprise, there was only minimal pain in my left knee with a little swelling. My quadriceps in  both legs were a little sore and, some good news, my calves seemed to have loosened up!

At the advise of my long distance coach, Jen, I decided to look into a different training method as far as the running goes. I have always believed that you learn from others who have more experience than you in what you are trying to do. It makes things easier. So, I looked into Jeff Galloway and his recommendations for training for 5K, 10K, 1/2 marathons, and full marathons, in order to adjust my training.

I got up early, actually, our cat Samantha decided that when I got up at 2:30 am to go to the bathroom, she would like to tread on my chest when I returned to bed and give me some “lovin”, so, I have been awake since 2:30 am! I got up and did a few things around the home, did some internet things, and then at 4:30 am, went out for my run.

I started by walking the first third of the first lap, then running the second third, then walking the last third. The second lap was more running a half a lap and walking the second half. The third lap was the same, as well as the fourth. It worked out that way, but, I was actually just walking when my right calf started to hurt.

Two miles in the book, no more pain in the calves than I started with and total time was 15 minutes. I worked up a sweat, but wasn’t tired at all. I also didn’t take any NoXplode prior to running. Although it does provide many benefits, it also causes a slight bloating effect until it completely works its way through your system, which takes about three hours. Tomorrow will be a one mile walk followed by a light leg day at the gym.

Speaking of which…………………….

Weight Training Back and Shoulders

Abdominals

I did three sets of 20 sit ups on the incline bench followed by three sets of 20 reps in the standing leg lift machine. Apparently, Mondays ab workout was a little bit more intense than I thought as my abs were sore for the first time in many years!

Shoulders

Shoulder press: I did five sets of 6 reps with 130 lbs. using both arms.

Shoulder pull ups: I do these on the Smith machine. These are different from the shoulder shrugs as you only move the weight in front of you and you grip the bar with both hands and your elbows pointing out, parallel to the bar. Five sets of 6 using 70 lbs. as the weight.

The “21s”: For this exercise, you take two dumbbells and lift them straight up and out in front of you, seven reps. Then, you  place the weights at your stomach, and pull the weights out to each side, then back to the starting position, seven times. You then press the weight over your head, seven times.  For the second set, I lift the weight straight out and up seven times, then the second and third positions are the same. For the third set, I rotate my hands so my palms are facing up, and lift the weight straight out in front of me, seven times, then the other two exercises are the same.You do these three exercises all in a row, hence the name, the 21s.  There are alternate methods to perform this exercise, but, this is the one I prefer. Three sets of those using 20 lbs. of weight and the shoulder workout is done.

Back

Shoulder pull downs: Five sets of 6 using 120 lbs. for weight.

Seated row: Five sets of 6 using 170 lbs. of weight.

Lat pull downs: No lat pull downs today.

Shoulder shrugs: I do this exercise on the “Smith” machine as it allows you to maintain control of the weight, which in-turn, allows you to target the muscle you are trying to work. Three sets of 10 using 270 lbs. of weight.

Today was a very good day for both running and the workout. I was actually getting tired at the end of the workout, most likely due to the lack of sleep. I will try to stay awake for the rest of the day and hopefully, catch up on my sleep tonight!

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March 9, 2011 - Posted by | Home, Running, Weight Training | , , , , , , , , , ,

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