I’ve been doing really well with this whole training thing. Sunday was my first brick leading up to Nation’s, and I think it went pretty well. I did a 21 mile ride followed by about 2 miles running. The bike ride was quite a nice contrast to the incredibly hot run on Saturday. I got up fairly early, around 7:00AM, and ate a small breakfast of dates and almond butter. I really should have brought a snack with me for the ride, but I thought I’d be able to push it out. I didn’t really think about the fact that I wouldn’t want to eat when I got back from the ride and was leaving for my run. I should stop making excuses though, I know better than to go for over an hour without sustenance! My ride was pretty slow, only about 14.2 mph on average, but I’m chalking it up (at least partially) to my legs being tired from the run. Thankfully, it was fairly cool that early in the morning, and a lot of the trail was shaded. It definitely had the feeling like it was going to be getting hotter, but it wasn’t yet! Overall, it was a decent ride but not fantastic. I did manage to get my running legs pretty quickly after getting off the bike, so that was good. I just ran a couple loops around my neighborhood and added a bit extra to do as close to 2 miles as possible. Then I took a nice 10 minute walk to cool down.
Today was a lifting day, so I headed over to Mom’s after work for some NROL4W action. Here’s the workout:
A. Squats – 2 sets of 12 @ 70 lbs
B1. Push-ups – 2 sets of 12 real push-ups
B2. Seated Row – 2 sets of 12 @ 80 lbs
C1. Step-ups – 2 sets of 12 @ 17.5 lbs Dumbbells
C2. Prone jackknife – 2 sets of 12 @ BW
I increased all my weights today since there were 3 fewer reps per set, and I felt great on everything. I was feeling really strong today, which was a nice change! I haven’t been feeling great about my weight lifting skills lately, but I think I’m back in the groove now. I’m really on a roll with my training!
I got in some more gym time after weight lifting too. Curtis and I had planned a run with his dad because he was in town for work for the night. As it turned out, he wanted to go to our gym and lift instead, so we headed over there to meet him. While he hit the weights, Curtis and I did some running on the track to warm-up. We also did a couple of sprint intervals before heading down to the free weights. Since I had already lifted for the day, I decided to do some extra core work as I feel as though I’ve been lacking in that department with the NROL4W program. I just did three different exercises at 2 sets each:
Plank – 1 set @ 2 minutes, 1 set @ 90 seconds
Leg lifts – 2 sets @ 1 minute
Russian twists – 2 sets @ 1 minute with 10 lbs medicine ball
After my core work, I spent some time stretching out really well. I’ve been feeling pretty tight lately, and considering trying to work in some yoga I just haven’t yet figured out when I’ve got the extra time. Might try it on Thursday.
Dinner tonight was a delicious meal of tequila lime chicken, which we marinated since last night, roasted baby red potatoes, and salad with romaine, grape tomatoes, cucumber, green onions and feta. Deliciousness. The chicken was so perfectly tender and juicy and so flavorful! The recipe is from the Barefoot Contessa, and it’s the perfect summer meal.
Now, it’s off to read some blogs and get to bed! Good night and have a great week!