Body Weight Squats: 2 sets of 20 reps
Standing (body weight) Lunges: 2 sets of 10 reps each leg
Push ups: 2 to 3 sets 10 to 20 reps (bent knee style or standard)
Dumbbell Shoulder Press: 2 to 3 sets of 15 to 20 reps
Sitting on a chair or a bench do Bent Over Rows: 2 to 3 sets of 15 to 20 reps
Dumbbell Curls: 2 to 3 sets of 15 to 20 reps
Dumbbell Overhead Triceps Extensions:2 to 3 sets of 15 to 20 reps
Plank: 2 to 3 sets of holding it for 30 to 60 seconds
Crunches: 50 to 100 of these everyday.....or more.
This Strength session takes only 10-15 minutes to do and works all your major muscle groups. When I don't feel like doing strength (which is always) I try to fit one of these sessions in before or right after a workout.
Anywhoo, following the strength we went and swam for 30 minutes. I did 150m crawl, 50m kick, 150m breast stroke, 50m kick and repeated that 2 or 3 times. I can't remember for sure. What I do remember is the kicking..... I used a kick board and it was so hard. I apparently really need to work on the kick!
After my workout my day just kept getting better and better. First I stopped off to pick up my medal from the Sprint Tri only to realize I also had won a raffle for a 25 dollar gift card to Redline Running Company!! WOOT WOOT!
Then I came home and checked the mail only to find the BEST PRESENT EVER!! Mallory sent me 20 GU's! I was thrilled to the max. I am sick of spending money of those things. Plus, there is no running store that is too close to me so if I don't stock up I am always making an extra trip to get some. Thanks a ton Mal.
Now even more..... Caballo Blanco from the Born to Run came to my Lifetime fitness and spoke. I was still stuffing my face at the MN state fair but luckily I have the best friends and brother in the world because they went and got me an autograph in my Born to Run Book. I am so happy. This puppy is going right up there next to my autograph from Daniel Radcliffe. I ran into him at the Today show one time while out visiting Sarah. I love Harry Potter. Also, stay tuned for a guest post about what it was like to listen Caballo. =)
Yesterday was good. This morning I went out and did a tempo with 1 mile easy and 5 miles @ pace with 1 mile cooldown. Went well.
Tomorrow is a Cross Train day with a 17 miler on Saturday.
Happy Running all! -Jen
Am I gonna miss Summer?
In response to Sarah's question about summer, I am not going to miss this one. I am more excited for fall.
Tonight I want to make some delicious dessert. Any suggestions?
What is your favorite dessert?
-Mine is typically chocolate cake or some kind of cookie with chocolate. I like chocolate.