My Saturdays are usually pretty busy because I do both a long run, and a gym workout. Today I started training for my third marathon. My lift was less than stellar. I just finished a semester at school and have been celebrating by hitting the gym pretty hard this week. The side effect is that my entire upper body was sore and my quads were killing me. I decided that something is better than nothing and so focused on smaller upper body groups, core, and glutes. Who doesn’t like a strong pair of glutes after all?
Run
Total Distance: 12 miles
Average pace: 9:52/mile
Total time: 1:58:32
Splits: 10:03/10:07/9:53/9:59/9:57/9:41/9:33/10:11/9:41/9:58/9:43/9:42
Lift
Superset 1
3 sets
Single Leg Glute Bridge
(10 reps @ bodyweight)
Turkish Get-up & Carry
(one 15 yard carry per arm @ 18lbs)
Superset 2
3 sets
Lateral Box Step-Up
(20 reps @ bodyweight)
Cable Tricep Extension
(10 reps @ 55lbs)
Superset 3
Glute-Ham raise –
3 sets
(10 reps @ bodyweight, alternating with one set of each exercise below)
Lateral tube walking
(20 steps per leg w/medium resistance band)
Traditional Crunch-
(20 reps @ bodyweight)
Oblique Crunch
(20 reps on each side @ bodyweight)
Most of these exercises can be found on youtube. If you have any questions, don’t hesitate to ask.
