Strength Training in 30 Minutes + 7 miles

I had a good seven mile run on Thursday. Easy and a good recovery from Wednesday's mile repeats (x 5!). My body felt a little creaky today, so I ran super comfortable and relaxed. I think because it's almost the weekend, I felt like dancing post run. You can never take yourself too seriously with this running/training thing - you gotta have a lot of fun along the way.

Strength training session following the run happened as well, and I only had 30 minutes to dedicate, so here's what that looked like:

Push ups (3 sets of 15 reps)

Donkey kicks (2 sets of 20)

Mountain climbers (2 sets of 20)

Dynamic plank (2 sets of 20)

Straight arm lat pull down (2 sets of 20)

Bicycle crunches (2 sets of 60)

Leg press (2 sets of 20)

Lat pull down for back muscles (3 sets of 15)

Single leg bridge with pelvic thrust (2 sets of 20)

Cable trunk rotation (2 sets of 15)

One arm row with 15 lb. free weight (2 sets of 15)

A good routine to try for your next strength session!

I'm reading this book again...

Fine tuning the nutrition and making sure I get every component of what I need for all the work I'm asking my body to do each week.
I love the examples in the back of the book that give a sample of what various professionals eat on a daily basis.

It's Friday! Have a great one friends.

Anyone racing this weekend?

Have you read Racing Weight?

How often do you strength train?

Kick ass. Be awesome.


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