September 16, 2009
*14 hour fast*
AM
Pushups - chest to deck, slow steady reps - 24, 13, 10, 8
(1 minute rest)
Notes:
-I've totally been slacking on doing pushups for weeks now, Right now I'm sticking with 4 sets, chest to deck slow, 4 times a week, so before next Wed, I need to do this 3 more times.
Afternoon:
1. Warmup/Prehab
Phase One: Hip Flexor Flexibility and Glute Activation
Hip flexor stretches - 2 sets of 1 minute L/R
glute bridge w/ 0:05 isometric hold at top - 10, 10
bird dog w/ 0:05 isometric hold at top - 10, 10
clam - w/ 0:05 isometric hold at top - 10, 10
knee hugs - 5L/R
butt kicks - 5L/R
lateral lunge - 5L/R
drop lunge 5L/R
inverted hamstrings - forward - 5LR
2. Run
Run 10:00
walk 3:00
run 8:00
walk 3:00
run 2:00
walk 8:00
Run total 20:00, walk total 14:00
Total Distance ~3.5 miles (according to this map running route thing) I'm thinking more like a 5K than 3.5
Notes:
-Thought provoking article, had a bit of free time at work so I gave it a try.
http://www.tmuscle.com/free_online_a...the_glute_myth[/quote]
-Longest run I've done since the first week of June, not bad considering for ~5 minute I went off on a trail that dead-ended so I ended up cutting across the woods to get back to the road. Not great since I couldn't extend the 8 into 10 minutes, I was beat.