Daily Mile & Lift

Thursday I went to the University of Utah Runner's clinic to participate in a study about runner's knee.  It was pretty cool, but I will have to do another post about that later.  After the study I ran over to the gym for a quick leg day workout.  

Then, in the afternoon, when Katherine came over to teach my girl's flute lessons my wonderful, awesome son watched all the kids for us so we could get in a run!  We did the classic Viscounti out and back, and I felt fantastic!  This may or may not have been a PR for that run!  If not, it's darn close!  It usually takes at least 55 minutes for that route.  Go us!

.9 mile treadmill run (knee study)

Leg extensions

Box squats (PR 135#)

Angled leg press (PR 180# added to sled)

Leg curl

Donkey calf raises

Russian twists

Leg raises

Crunches

Hanging oblique raises

Hanging leg raises

Grow quads grow!

BOOM!  Full plates!

Making myself a stronger, better runner!  

Can you believe I didn't take one single picture on our run!?  We were cruising and chatting and it just didn't happen!  

5 miles

51:33

10:18 average pace 

Daily Mile & Lift

Today I conquered the world!  Muah ha ha ha ha!  Well, maybe not.  But I sure as hell felt like it!  I had leg curl, glute machine, barbell squat and v squat PRs!  I did my first hundred pound squats- two whole sets! I can envision myself crossing the finish line of my first 100k feeling strong! 

10 minutes elliptical

leg extensions

leg curl (95#)

glute machine (110#)

barbell sumo squat (100#)

v squat (124#)

leg press

donkey calf raise

hanging leg raise

2.5 treadmill miles

25:39

10:15 pace

Leg extensions to start the day.

There she is.  100 pounds.  Isn't she pretty?

WOD Part 2: I Heart Leg Day

I love leg day!  Last night Jeff and I went to my gym and had a grand time beefing up the stems.  I was thrilled that I can now do the hack squat machine.  The last time I stepped into it I couldn't even push the sled up once!  Yesterday I did four whole sets!  Plus, I upped my squat PR by ten pounds (75#)!

The routine:

Warm up: 12 minutes on the stair machine

Leg extension

Leg curl

Sumo barbell squat

Hack Squat

Donkey calf raise

My increased strength propelled me to go looking through some photos and lookie, lookie!  

You can see the strength increase!!  

Now that's what I call hard work paying off!