May 2010

Track Workout – 400s
4.1 miles
30 minutes
7:16 average pace
161 average bpm
191 max bpm

The Workout:
10 minute warm up
6- 400s w/ a 400 meter RI
Cool down.

How it went:
1.2 mile warm up
Splits: 1:26, 1:24, 1:22, 1:26, 1:27, 1:20ish
My watch started late on this last one but it was my fastest pace of the day.
Cool down (8:23 pace)

I jogged between each one except between splits 5 and 6, where I walked the rest interval. I felt great and wanted to do more but I just ran a race the day before and have another one on Saturday. I know, I race too much, I do! I just love it so much

Since I still had some energy left I decided to hit the gym and do some weights for the first time by myself. I was a little nervous because it was 5:45 (prime meat head time, you know) but I am really trying to over come this fear. It was either then or 5:45 the next morning so I decided to give it a shot. If I felt uncomfortable I told myself I could leave.

I ended up staying about a half an hour. I started with a chest press, 3 reps each of 2 different exercises. The first one I did looked like this, with my hands facing down. I used 50 lbs and did 2 reps of 10 and 1 rep of 8 (the last one).

Then the machine I was using had handles that were vertical so I did 3 more sets with my hands facing each other. This exercise was more difficult for me because it used more shoulders and so I used 35 pounds. Again I did 2 sets of 10 and the last one of 8.

Next I moved on to biceps. I love the bicep machine because you can lift so much more than you can by lifting free weights. I did 3 sets with 30 pounds of about 8 reps each. It was pretty hard! I think I needed to adjust the height of the machine a little better. I am going to explore some other bicep curl machines next time but it was something like this:

Next I went to work on my back with the lateral pull down machine. I like this machine and did 3 sets of 10 reps each with 45 pounds of lat pulls downs. I had to stand on my toes to reach the bar, but oh well! The machine was very similar to this:

I had plans to do other back exercises, shoulders and triceps but I started to become self conscious so I decided I did enough for the day. I know I could have done more but the gym was so crowded and I was getting overwhelmed. I am easing myself into this little by little. I rewarded myself with a very berry smoothie from the cafe and was on my way.

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