Workout Wednesday

Found out today that Rupp has decided only to do the 5k/10k double. Bummer. Anyway, today a group of us met at the AMC at 8:30 and ran over the park and did a mini-tempo. They ran 2 miles comfortably hard and I tacked on a third mile.

AM
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)
2 sets:

• Low level Bicycle(60)
• Side Leg Lifts(20)
• V-ups(20)
• Pushups(25)
• L-Ups(20):bringing legs up to 90 degrees and back down
• Good Mornings(20): trying to keep the knees locked
• Butterfly crunch(30)
• Roll-ups to the sky(20)
• Roman Chair Situps(30)
• standing twist(30)

Workout: 4.5 mile warmup, 3-mile tempo: 5:49-5:41-5:30 at the park, 1.5 cooldown Total: 9-miles

tempo warmup exercises w/ 4 x 100, 2 x 80 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)

hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight\

Stretching

PM

pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))

core work: 5 minutes of the modified german(60 pushups-60 situps),

10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core

8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches. Total: 23-minutes of core

Stretching

Wednesday ain't no punk *** *****