Day 5 of my 90-day challenge.
Today’s Workout
- Morning Workout:
- Nothing
- Evening Workout:
- 3 miles recovery run
- Weights:
- 10 Minutes on the Resistance Rower (30-35 strokes per minute, max)
- 4 Super-Sets:
- 20lb Medicine Ball Incline Situps to failure: 20, 20, 20, 18
- Overhead lifts, hands in 110 lbs to failure: 5, 6, 5, 5
- 4 Super-Sets:
- Pull Ups to failure: 6, 6, 5, 4
- Straight barbell behind the head shoulder press 100 lb to failure: 6, 5, 5, 5
- 3 sets 45lb weight with both hands from right knee, straight arm up over the head and down to left knee, then reverse: 5, 5, 5
- Total Mileage: 3 Miles
- Weekly Total: 24.5 Miles
Today’s Diet:
- Breakfast:
- 5 hard boiled eggs
- Sun-dried tomatoes in olive oil
- Morning Snack:
- 1 tablespoon Coconut Oil
- Lunch: Salad
- Salad greens
- Guacamole
- Shredded Pork
- Tomatoes
- Roasted Green Peppers and Onions
- Lemon juice
- Afternoon Snack:
- 1 tablespoon Coconut Oil
- 1 ounce Bakers Chocolate (pure cocoa)
- 2 tablespoons Hazlenut butter
- Dinner:
- 3 Chicken breasts
- Several candied ginger
- Handful “Baby” carrots
- 1/2 lb raw sharp cheddar cheese
I was sore on Tuesday, and still slightly sore on Wednesday after my 800s workout, but I was surprisingly not sore today after my 400s yesterday. I ran them hard, and I was definitely feeling the strain of the workout, but it seems I recovered faster from 6 400s than I did from 3 800s. I suppose it could be because the 800s were the very first speed workout in a long time; where the 400s were not the first (the second, yes). I guess I’ll find out tomorrow, right? Second day is always the day the pain really shows up…
Despite not being sore, I took it easy with the recovery run today. I will be making sure to really treat my body carefully for the first several weeks in terms of recovering from my speed workouts. I am notoriously nonchalant about things like warming up and stretching. But I am extra careful with other muscle care, including recovery runs, and (obviously) hyper-careful nutrition.
Today’s workout was quite a challenge. I really targeted those abs with the ab portion of the workout; but because I was extending the medicine ball on the bottom of each situp, I was hitting the underside of the shoulder too. And then I hit the shoulder from both sides again with pull-ups, barbell shoulder presses in front of the face, barbell shoulder presses behind the head, and the around-the-body thing. It was a comprehensive shoulder day, working the shoulder in some way with each exercise I did. By the time I got to the run (I ran after the workout today) I was exhausted, and spent the first mile just recovering from the workout, before I even got to the recovery from yesterday’s sprints!