Failed workout

I got to the gym today and just didn't feel right.  I was slow getting set up and then when I went to get into position for a deadlift, I felt something in my knee.  This was something new and not good.  Not pain, but not good.  That combined with annoying stuff on the TV that I couldn't turn off or change the channel on led me to just leave after only about 10-15 minutes.  I'll try again another day.  This is the first time I've ever left a workout after getting to the gym, so I'm not going to beat myself up over it.  Better to leave and not injure myself.

Check

Although it took me a while to talk myself into getting out of bed today, the plan did it's motivational work and I got in my 2 miles.  I even saw another runner.  She passed by my house as I was leaving.  Also, the bunny count is back!  I did count 3 bunnies on a run a week or two ago and forgot to report.  I'm sure if anyone reads this they are so disappointed in me for missing that!  (What good is my blog without a bunny count?!?!)

My heart rate monitor didn't read right.  It started around 50bpm and I can assure you if I'm standing up, there is no way my heart rate is that low.  It must have not had good contact.  I averaged 12:00/mile, which is fine since the plan says 12:30.

Bunny count - 3 (really hard to see in the dark!)

Speeding up

I thought I was going way too slow today during my lifting session.  But, it ended up taking 1:09, which is about right.  It was tough, of course, but I did increase the weights a bit.  I'm not sure if that will happen next time, though!  The strangest thing is that with all the squat troubles I have, the first set of 20 back squats were the easiest out of all 80.  Overall, not bad.  I tweaked something in my right leg.  It's somewhat on the side, kind of between the quad and hip.  Not sure what that is.  I thought it might be the IT band, so I foam rolled, but I couldn't seem to fire it up with the roller.  I'll stretch a little, too.  I'll be sitting on my bum the whole day at work, so it'll get some rest.


Fat Loss III B2

Front squat - 4x10@55#

Underhand lat pulldown - 4x10@92#

Step-up - 4x10@20#each hand

Dumbbell push press - 4x10@25# each hand

Squat - 2x20@55#


Wide-grip lat pulldown - 2x20@75#

Step-up - 2x20@20# each hand

Dumbbell shoulder press - 2x20@20# each hand


Swiss ball crunch - 2x10@25# behind head

6 mile run

I tried to talk myself out of running today.  It was really windy, which is annoying to run in.  But, being where I am, the wind is something I have to deal with.  There is a reason this state is about second in the nation with wind power production.  I managed to hit my goal pace, on average.  The plan says 12:30/mile and I averaged 12:13/mile.  There were a few times when I looked at my FR305 and realized I had slowed down, so I picked it up again.  Thanks to the wind, I decided to run mostly on a path that runs by a creek.  It is sheltered, so I don't get hit by the wind so hard.  Overall, not a bad run.  My max run distance will stay at 6 miles for another week.

My first tempo run

Today was 1 mile slow run, 3 miles rather fast for me(~10:50/mile) then another slow mile.  I felt like going really fast at the start, but made myself slow down.  Then, I found the fast part hard to do.  The wind didn't help.  The weather info says 7-8mph winds, but I know there were times when it was much higher than that.  My heart rate got up around 180bpm and stayed there.  A little faster than I like long term.  Not my best run ever, but I can check it off now.  I'm about a third of the way through the 20k training plan., although I kind of skipped the first two runs.