Wk52 – 6M loop de loop then lower weights

Thursday morning, 3 days before the end of 2011 and I went to Bella. Last minute I’d arranged to run 6 miles with Twinkle Toes and Cat.

I was going to give blood this morning but I realised that as I was taking Terbinafine for my toenail I probably wouldn’t be able to give this time.  😦 And I was right, I’d need to be 7 days off the medication to give bloops. Oh well maybe I’ll do it in May instead. My treatment should be finished by then.

We had a nice steady run around the 6 mile loop de loop route, the one where Twinkle Toes introduced me to longer than 5k runs all those years ago. Twinkle Toes is just back from an illness so we ran at a pace that was quite a bit slower than I was used to. And it was quite nice actually.

 

We all had a good chat, and although it was a little cold, I’d dressed just right, and the rain managed to stay off until we got back to Bella car park. 🙂

(We picked up the pace on the last half mile as we’d seen the big dark clouds coming our way!)

After the run I went to the gym to do a leg weights workout:

Squat with viper: 3 x 8, 20kg
Side lunge hand under viper: 3 x 8, 20kg
Side lunge hand holding viper: 3 x 8, 20kg

Step up with weights: 3 x 8, 2 x 10kg
Single leg Deadlift: 6 x 8, 2 x 10kg

Romanian Deadlift: 3 x 8, 2 x 10kg
Shrug: 3 x 8, 2 x 10kg

Leg press: 3 x 8, 200lbs
Calf press: 3 x 8, 200lbs
(Tough but glad I’m at that weight)

Leg extension: 3 x 8, 100lbs

Legs felt good, and I think I can feel it in my glutes already. :-/

I’ve run 1,263 miles this year so far. I’m running on Friday and Saturday and I’d like to round it up to a 5 or 10 number (ie 1275 or 1280 or 1,300(??!) etc). I wonder how much I’ll run in the next 2 days??

Run: 6M, 56:55, Pace: 9:33, Calories: 450
Ave HR: 133 (70%), Max HR: 145 (74%) , Garmin Training effect: 2.6

Lower Weights: 28 minutes, Calories: 180.
Ave HR: 117, Max HR: 138. Garmin Training Effect: 1.6
(no cardio warn up as I’d run 6 miles)

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