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Weekend fitness musings - running and lifting

Sunday, November 18, 2012

An odd thing happened today. The planned intervals came off exactly as planned. I did 6 cycles of run 4, walk 1, followed by a shorter run to get home. That covered 4.29 miles in 31:49, for an average pace of 7:25 per mile.

A year ago, I would have considered 7:25 to be in the range of acceptable paces for a continual run.

The bad foot still isn't 100%, but it isn't complaining loudly. The sore thigh is a little less sore, and closer to feeling like a normal training effect. If history holds to form, I could do intervals again on Tuesday, but then the thigh and/or foot would act up and Thursday would be contra-indicated. Since I'm committed to a 10K on Thursday, I think I'll stick to the plan of no running between now and then.

That leaves walking for cardio, and weight lifting so I can feel like I'm doing something for exercise.

I lifted weights yesterday morning. Did squats, shrugs, and bench press as the major leg, pull, and push lifts, respectively. Did each of them with more weight than last time. Yes, I realize this is a re-entry phenomenon and that pretty soon (probably the next cycle through the rotation of lifts) I won't be able to increase weights every time. That's okay. It will take a while to squat as much as I used to, but I'm already benching and shrugging more than I did the last time I was lifting regularly.

The squats definitely work the sore thigh. That may be why I'm not squatting as much; I'll see how that goes as the thigh recovers.

Yesterday evening I went out and bought a pair of the next bigger dumbbells, 45 lbs. I'm almost ready to use those for incline chest presses. I also talked with the guy at the fitness store about dip belts to add weight to my pullups. I see myself buying one in the not too distant future, but the DBs and the dip belt didn't both fit in the fitness equipment budget right now. For now, I'll play with some ankle weights I bought years ago but never used to add weight for pullups. When the 10 lbs. of ankle weights I have aren't enough, it will be time to buy a dip belt.

This adds yet another maintenance puzzle, figuring out how much weight is enough. There will be a point somewhere that I can't train beyond. Probably somewhere before that point, there will be a point where the risk of injury outweighs the benefit of training to lift heavier. Recognizing what those points are is a puzzle, and I hope I don't have to solve it the hard way.
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Member Comments About This Blog Post
    You're doing it so well. I always take inspiration about your progress, and not giving up, finding ways to live healthy among the new circumstances.
    1918 days ago
    nice to increase while you can. I know I need to increase more with the bowflex that I do Monday Wednesday and Fridays. It's getting to routine and easy. Just hate the discomfort but know it is important.
    Have a terrific week.
    1919 days ago
    That's pretty impressive. Maybe the year of the bad foot will not overlap into 2013.
    1919 days ago
    You must be bookin' on the walk part of your walk/run intervals to get a 7:25 mile. Either that or sprinting the run. Maybe a little of both? Sounds like you are more than ready for that 10K. Good luck and have fun at the race!
    1919 days ago
  • NWFL59
    Glad to see you are able to do well in your other workout routines..
    1919 days ago
  • RG_DFW
    It's sounding good
    1919 days ago
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