Hill Training – 1 February 2012
Route: 2 laps around Taman Desa Seputeh
Distance: 2 * 4km = 8km (Garmin: 8.05km)
Timing: 43:31 for 5:24 min/km pace
Impromptu change for the planned long run since Kenny had a full day the previous day and I was battling the onslaught of a sore throat/hacking whatever. Plus I thought I should “save” the legs for Michael. Oh wait, that sounds so WRONG! LOL!
Lap 1: The first km was our usual warm up mile and since I had the noble idea of “saving myself for Michael” (this sounds even “wrong-er”!), I thought I would keep to Kenny’s slow easy pace. Nope, it didn’t happened. Lost him in the second km during my favourite drop-down-the-slope-and-come-face-to-face-with- the-fiercest-stray-dog-known-to-man. Thank goodness, it wasn’t there. The climb back up the same slope on the out-and-back…was just…slow. Or at least I felt slow, fat and dragging my a**. Then again, I was rewarded by a all-the-way-gentle-downslope and flattish route to the start point.
Lap 2: Sped up on this lap since I knew it was the last and I didn’t have Kenny to pace with. More of the same thing as in Lap 1 but at least I lost the “slow, fat, dragging my a**” feeling.
I decided to take today off running to “contain” and “lock horns” with the hacking bug or virus and have been loading up on H2O since forever.
Legs-and-Shoulders Workout – 2 February 2012
Yesterday’s prescription for the bug: OD on rest, H2O, sleep and food. Did it helped with the bug battle or this morning’ workout? Yes to the former, maybe to the latter.
Lots of supersets this morning:
4 Supersets of:
a) Precor hack squat (yeah, it hacked the h*** outta my quads if you’re interested to know which I’m guessing you couldn’t care less)
b) Cybex plate loaded leg squat press (no need to second guess the weights; you guys probably know Michael as well as I do)
c) Precor seated leg raises
d) Smith machine overhead shoulder press
e) DB lateral raise
f) Technogym seated leg extension
g) Nautilus Nitro Plus Hip Abductor and Hip Adductor (the adductor stretch was possibly MORE painful than the workout itself! What gives?!?!?!)
h) Technogym cable overhead criss cross shoulder/back pulldown
i) Technogym cable upright row (we went like 3 times up the usual plate on this!)
j) Leg raises
Any Thursday’s Mantra for today? I’m hesitant since there wasn’t really a sweatfest over the last 2 days. Oh well, maybe for kicking the hacking bug in the a**, let’s just have it.
Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.