Eric Van De Vens Blog

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Weight training and running update

After the 5K run last Saturday, Sunday, there was pain in my left heel that got much worse. There was also pain in my right calf, which was tolerable, and a new pain in my right knee. This is the first time I have had any pain in my right knee. There was also stiffness and swelling present. I suspect this is a result of the shoes as I have heard from other runners that some shoes cause this. I can ill-afford any damage to my right knee as that is the “good” knee!

The vat of margaritas didn’t help!

Margaritas anyone?










Monday was a very light chest and arms workout and no running.

Tuesday was an off day.

Wednesday was the typical back and shoulders day.

Weight Training Back and Shoulders


Shoulder pull downs: Three sets of 10 using 120 lbs. for weight.

Seated row: Three sets of 10 using 200 lbs. of weight. This is all the weight the machine holds so now, I may have to find a different machine or ask the gym owners to get a better machine.

Lat pull downs: Three sets of 10 reps using 180 lbs. as the weight.

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 360 lbs. of weight.


Shoulder press: I did three sets of 10 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. Three sets of 10 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 15 lbs. of weight and the shoulder workout is done.

Thursday is going to be an off day.

I need to figure out what is going on with my heel. It appears to be the shoes as the New Balance 632s, which are the wrong size, make the heel feel better. It would appear the Brooks shoes are to aggressive for me and another shoe is going to be needed in order to run any distance.

Last night during our walk around the block, I tried to run and the pain was intense in both my heel and my right calf. If I don’t have to work today, I’ll be returning to the shoe store to swap out these shoes for another pair. Or, I may have to go elsewhere as this shop doesn’t seem to fond of anything that doesn’t say Brooks or Asics on it. We will see what happens.

In the meantime, I sent back the Asics I got from Zappos and ordered some new shoes for just walking around: New Balance MX608V2.

Hopefully, these will provide me with some relief. If I can’t get another type of shoe from the shop, I will go to another shop to try to get a different manufacturers shoe for running.

Stay tuned…………………………………………………………


March 24, 2011 - Posted by | Running, Weight Training | , , , , , , ,

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