The motif of this week was definitely education, a fitting subject since I am a teacher. Not only did I learn a lot during my OAT/CCC Track and Field Coaches Clinic down in Columbus this weekend, but I also got schooled on the pitfalls of not properly “warming down” (a term I learned at the clinic) and properly stretching after an intense workout. Yup, I paid dearly for that little lesson, and the foam roller was my relentless punisher. Ouch! I also rediscovered my Strength Training for Triathletes book that I desperately need right now. I want to put together a more structured strength training routine with fewer days in between sessions, and I also need some new moves since my body has begun to acclimate to the old ones. Huzzah for learning!
After warming up on the elliptical for 15 minutes, I ran through my usual gambit of exercises. I did up the weight by 5 lbs. on my skull crushers, and after I completed all of my sets, I worked on few balancing exercises. Here are the reps/sets I completed for each move:
- *4×12 DB curls at 15 lbs. each
- *4×12 DB hammers at 10 lbs. each
- *4×12 tricep push downs at 22.5 lbs.
- *4×12 tricep pull-downs at 22.5 lbs.
- 4×12 21s with 25 lb. EZ bar
- 4×12 DB seated curls at 15 lbs. each
- 4×12 skull crusher with 25 lb. EZ bar
- 2×60 second planks
- 3×20 vacuums
- 3×10 bent-leg deadlifts with no additional weight (for balance)
Tuesday: Run and Bike Brick
Walked for 3 minutes to warm up, then ran 3 miles in under 30 minutes, hovering between 5.6-6.0 mph. I can definitely feel my legs getting back underneath me and I LOVE it! After the run, I hopped on my bike trainer for a moderate 30-minute ride.
Wednesday: Back/Shoulders/Chest and Legs
I switched things up and did my B/S/C workout in the morning since I never seem to have enough time to get through all of my leg workouts in the AM. I excitedly completed all for sets of my chest presses at 50 lbs. Woohoo! Here’s how the morning broke down:
Warm up on the elliptical for 15 minutes
- 4×12 seated rows at 27.5 lbs.
- 4×12 chest press at 50 lbs.
- 4×12 lat pull downs at 50 lbs.
- 4×12 DB back flys at 7.5 lbs. each
- 4×12 DB incline press at 15 lbs. each
- 4×12 fly machine at 35 lbs.
I returned to the gym after work to complete my leg workout, which I crushed. Boom. Here’s what I did:
- WU on the elliptical for 10 min.
- 4×12 BB squats with 10 lbs. added to each side
- 4×12 hamstring curls at 60 lbs.
- 4×12 leg extensions at 55 lbs. (an increase of 5 lbs.)
- 4×12 leg presses at 135 lbs. (an increase of 5 lbs.)
- 4×12 DB squats at 25 lbs. (an increase of 5 lbs.)
- 3×10 lateral crosses with red band
- 3×10 lateral lift with red band
- 3×20 walking lunges
- 3×10 side leg lifts
- 3×10 leg lifts
- 3×10 prone glute squeezes w/knee raises
Thursday: Bike…sort of
I was SO sore the next day from my leg workout, and I didn’t think much of it at the time, but I would definitely think about it a lot in the days to come. All I could muster was a piddly 30-minute easy ride. At least it was something.
Since I was in Columbus for the coaches clinic, I rearranged my week and made Friday my off day. My quads and IT bands were still quite sore, which was a clear indication to me that I screwed up on Thursday. As I made my way through each of my clinic sessions, one thing became glaringly obvious to me: I did not properly “warm down” and flush all of the lactic acid out of my muscles after that intense legs day. I felt like a fool, and I was definitely paying the price for my mistake.
After I returned from Columbus, I hopped on the treadmill for the 4-mile run I had been looking forward too all week. I was still a little sore, but I knew that a run would help to loosen me up. I ran it mostly around the 6.0 mark, averaging 10-minute miles. I felt strong and limber…until I rolled myself out. Never in my life have I had such a horrible foam rolling session. My quads were so tight that I had to have my husband do some of the rolling for me. It was almost unbearable. Again, I learned my lesson: after every workout, I need to ensure I am flushing all of the crap out of my muscles before completely cooling down…I just wish that lesson didn’t have to hurt so much!
Sunday: Swim…and lots of shoveling
I busted out 2,150 yards in an hour at Masters practice, and that definitely helped in loosening up my legs a little bit more. Later in the afternoon, I shoveled my driveway, and about halfway through Katy Perry’s “interesting” halftime show, I went back outside for round two of shoveling. I then treated myself to a delicious cookie brought back from Pattycake Bakery in Cbus. I earned that cookie.