What's Up

Win at Life?  There was zero information in the issue about how to win at life.  Thank you Self, the most pointless magazine ever that I only subscribe to because you've got me on auto pay from clicking the wrong button on the Active website once.  

This week I felt like I recovered super fast.  Felt like I was good to go by Wednesday morning.  Ran 8 miles on Wednesday then Thursday went out for 9.  Unfortunately my knee was bothered by this.  I think it was just still bruised from falling on it in the race.  It only felt bothered by impact exercise.  To be smart I didn't run again till today and I think it's recovered.

Time spent running: about 2:15 didn't have a watch for all of it but thats about right.
Time spent lifting: about 2:00  Started at new gym this week.  It's convenient and not to packed when I go.  I feel like I'm going to have a hard time getting a squat rack when I want it but other than that it's good.

Plans for the week include plenty of gym time, getting out of the house a bit earlier in the mornings and as many miles as my body tells me it can do.  Slowly working on getting my mileage base up to 60.  Trying to build a relationship with my pull up bar.  Needs to get serious so I can make these pull ups happen.

Charting It Out

I think I finally figured out a super easy way to keep track of all my running, weights and exercise routines.  I made spreadsheets and put them on my phone, something I always have with me, so I can just fill out as I work out.  I know no one has ever thought of doing this before and I am a genius.  No more trying to remember how many miles I ran on the treadmill 5 days ago or keeping track of what weight I am lifting on scraps of paper I lose before my next workout.

	Running	Weights	Cross Training
1/1	10
1/2	6.5		suspension
1/3	4	yes
1/4	12
1/5
1/6	6	yes	cycle
1/7	4		suspension
1/8	7	kinda
1/9	7		suspension
1/10	6	yes
1/11	8
1/12	10
1/13	6	yes	cycle
1/14	2.5		suspension
1/15	6	yes
1/16	3.5		suspension
1/17			ss yoga
1/18	13.1
1/19	12
1/20	5	yes	cycle
1/21

On the first one I am tracking all my running, days I did weights and any other exercise activities.  The other column will mostly just be classes I teach even silver sneaker yoga.

	1-15-14
Push-ups	15	15
Plank	1@1min	1@1mim
wide grip lat pulldown*	10/40	8/40
close grip cable row*	12/35	10/35
assisted chin up	3/70, 3/80
russian twists	100/4kg	80/4kg
braced squats	8/20	3/5
step up*	8/25	8/15
hip press & curl
back extensions	15	20

	1-20-14
push-ups	20	20
plank	1@1min	1@1min
close grip lat pulldown*	12/35	12/35
wide grip cable row*	12/35	10/35
bicep curl w/ shoulder press*	8/15	8/15
assisted chin upmachine	1/70, 3/80, 4/90	5/90
russian twists	100	100
straight leg deadlift	12/68	12/73
split squat*	8/20	10/20
single leg deadlift	8/48	10/48
back extensions	25	25

The next two charts are what I've decided on as my two strength routines for the time being.  I decided on the two groups of exercises to line up with my goal of doing pull ups and perfecting my backside.  I am currently on week 2 of this routine.  I am aiming to do strength workouts 2-3 times a week going back and forth between each workout.  Last week I had the half marathon on Saturday so I only did it twice, this week doing it 3 times.  I will probably keep this up for at least another 4 weeks before I reevaluate and switch things up.

On the charts the 1st number is times done and the 2nd number is weight.  The * symbol means the weight is on each side not total.