So because today was a pretty easy day, and tomorrow is going to basically be the same if not easier, I figured tonight was a good night for weight training. I'm still going to have to figure out how to regularly and routinely work this in but it's not as important as the running, obviously. Anyway, here's the damage for this evening:

squats:
warm-up: 1x10x95
4x8x145

lunges- with 30lb dumbbells
2x15xBW+60

calf raises (on hack-squat machine):
2x12x180

abs- exercise ball crunches
2x12xBW+25 (1st set straight, 2nd set side-to-side)

I could have done more but I haven't lifted in something like 2 weeks and I could feel my muscles getting sore even before I left the gym- a good kind of sore though. Obviously I will build on this but the goal is to get stronger so I can get faster and more efficient with my running, not so I can set squat or deadlift PRs. To that end, tonight was good. Had a chocolate milk back here and watched some DWTS (YEA JASON TAYLOR!). Sleep and a much easier day to follow. Goodnight all

Today I was apartment hunting all over Newark. I got the bright idea to use my bike instead of driving around wasting gas. I timed myself everytime I was pedaling. I also biked the 5k course I'm going to do tomorrow to get a sense for what to expect and where. Then I went to the gym for some more fun. Here's the damage:

biking: ~1:30:00, ~16 miles (HR~140-160)

erg machine: 3300m in 15:00

weight-lifting:
bench press- pause at bottom, lock-out at top:
3x8x135 (supersetted w/pull-ups- 3x6xBW)

I was bored and had nothing better to do so I did some upper body work. It was quite fun and won't affect my running tomorrow morning. woo

ok, maybe not to the max, but to the medium at least!

Tonight I was in the gym, did some aerobic training and some random ab work because they felt ok.
My legs were still very sore from Wednesday and with a 5k race coming up Sunday, I figured I'd say any leg lifting to next week. Here's the damage:

erg machine: 10k in 46:00, HR~172 (82% of max)

weight lifting, ab work:

jacknifes:
4X12 (sets 1&3- straight, sets 2&4- side to side)

exercise ball crunches-
4x12xBW+25 (sets 1&3- straight, sets 2&4- side to side)

hanging leg raises
3x12xBW

back in the pool tonight, this will become a semi-regular occurrence now. Giving my joints time to rest while still getting that aerobic workout. Here's the damage:

swim: 700m in 14:00

Right on 2:00/100m pace. Slow, I know, but I'm not racing anyone, this is cross-training son (I had to rhyme it!)

But wait...there's more! Tonight was a first for me too...a first time lifting in a while!!! I've been wanting to incorporate weight training into my regular workout schedule for some time now, but I didn't want to start it during marathon training because I didn't want to deal with the initial soreness from the first few times. Now that I have no specific goal race in mind til the fall, weights are perfect for me. Adding this will help with my leg strength and power, which will come in handy at the end of those runs when I want to push it harder or longer (TWSS!). Plus strengthening the quads and hamstrings will help with knee stability and prevent injury!

Of course, this being me, I went a little overboard for my first time back. Here's more damage:

squats- full ROM, pause at bottom-
1x12x95, 4x8x135

single-leg squats- with dumbbells-
2x12xBW+30 (each leg)

SLDL- dumbbells
2x12x80

exercise ball crunches
1x12xBW+12, 1x10xBW+25

Man am I gonna pay for this!