she rested. A bit. After last night’s negative split run, I decided Friday would be for some stretching and bodyweight exercises. Here’s my routine:
- clams: 25 each side x 3 sets
- side leg lifts (foot pointing straight, up and then down) 25 each side x 1 set
- bridges (using balance ball): 20 x 3 sets
- hamstring curls (using balance ball) 20 x 1 set (this one hurts)
- airplane with high knee raises: 10 each side x 3 sets
- squats: 25 x 2 sets
- front lunges (with 10lb dumbbells): 20 each side
- back lunges (with 10lb dumbbells): 20 each side
- kettlebell swings (20lb bell): 25 x 1 set
- mason twists (w/ 10lb kettlebell): 25 x 1 set
- foam rolling
Today I added some arm work with my dumbbells: 10lbs each: bicep curls, triceps, lateral raise, upright rows
This weekend I’ve got planned a 6 mile trail run (Sat) and 10 mile long run on Sunday. Here’s hoping my cold clears up.
Today’s Janathon miles: 0
Total Janathon miles: 8.23
Minutes on the foam roller: too many!
Great post. So, how does one learn what these exercises entail? Never heard of a Mason Twist, or a clam that wasn’t edible…
i think most are on YouTUbe–the clams are for my glute medius, the mason twists for my core. I love the mason twists (also called russian twists, but i don’t like that name as much, it scares me.)
I’ve not heard of most of them! Must prove what a dinosaur i’ve become. 2 arm press, bicep curl, tricep curl, bench press and that’s my knowledge of names exhausted…I revert to “the awkward exercise that hurts that bit” and such. A 16 mile weekend planned? Good effort!
I just learned most of these, thanks to PT. I think they look ridiculous, though, so I do them in the dark in the corner of my attic. where no one can see.
You are amazing! I feel like a lazy old slug in comparison!! If it isn’t raining I’m planning a 10km hilly trail run with my husband tomorrow – which will be my first run of 2013 – unless cross country skiing counts?
Cross country skiing more than counts! I wish we had more snow so I could do that more often!