Dances with Dirt: May 11, 2013
Goal: Relay Race, being able to run 3-4 miles in 40 minutes or less on hills in the middle of the woods.
Today I am 117 lbs at 4'10". I have good, solid muscle but lack in any endurance. I can usually run a mile in 13 minutes on a treadmill flat. My "wall" comes usually about at a half mile, but is easy to get over. I need to prepare myself in 4 weeks to:
1. Run for a good distance outside on concrete
2. Reduce the "wall" effect
3. Still maintain muscle for protection against wear and tear of running
Treadmill:
Ran 2 miles at 5.5 mph in 24 minutes with 0 incline. Felt like I could go further for a mile or so but didn't want to overdo it.
Leg Day:
Ran 2 "circuit supersets", in other words no rest between exercises until all movements were done. Then rested & stretched for 2 minutes before doing a second superset.
All movements done 2 seconds concentric motion, 6 seconds eccentric motion.
10 reps Leg Press
10 reps Leg Curls
10 reps Hip Abductor
10 reps Hip Inductor
10 reps Lunges
*Rest 2 mins*
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