Now this is better. One day off and back to it. I took the boys to the Kroc Center. I still did my normal calisthenics based workout instead of using weights or machines. One exception was I used the assisted pull up machine to offset 115 pounds of my weight. Isaiah used various weight machines and recumbent bike. Miles swam.
Today my warm up is 2 giant sets of the following exercises, five reps per exercise.
- Lying Hip Extensions
- Knee Push Ups
- Stability Ball Leg Curls
The real work out was two circuits of the following five exercises.
- Knee Push Ups 28,20
- 2 Leg Assisted Pull Ups 18,13
- Assisted Squats 25, 25
- Elevated Jack Knife 20,16
- Knee-Hand Plank & Side Planks 60-40R-40L, 60-40L-40R
Decent workout. Down to 31 minutes but fewer reps or less time on every exercise except squats. Got to do better next time.
After the above I ran on the rubberized path that is part of the Swamp Rabbit Trail. Miles ran with me! My knees feel fine. It might be worth it drive downtown to run there more often. But I've got to run on the street some as the Running Nerds 5K will not be on a rubberized path! I'm proud of the pace I maintained for twenty minutes. I'm getting better, more fit. My pace was much better than my last run.
After the above I ran on the rubberized path that is part of the Swamp Rabbit Trail. Miles ran with me! My knees feel fine. It might be worth it drive downtown to run there more often. But I've got to run on the street some as the Running Nerds 5K will not be on a rubberized path! I'm proud of the pace I maintained for twenty minutes. I'm getting better, more fit. My pace was much better than my last run.
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