Phew! I successfully overcame Day 3 Disease. Today, it's time to head back to the gym for the week's second round of strength training.
You'll recall that Monday's workout involved push-ups, pull-ups, and abdominal exercises. The rule of thumb my old coaches always gave me was that abdominal muscles should be worked out about twice as much as other muscle groups. When I'm training to be a runner, I approximate this guideline by simply working out my abdominal muscles every time I work out any other muscle group. That means that you can expect to work your abs today.
This brings us to other muscle groups. Realistically speaking, three sets of push-ups and pull-ups are not difficult or strenuous enough to subject anyone to "over-training" the biceps or triceps. So, on the one hand, doing more push-ups and pull-ups is fair game today. On the other hand, focusing so much on the same three muscle groups will result in your neglecting other important muscle groups. Thus, while you shouldn't be too worried about working out your biceps and triceps, it's probably a good idea to do something else today, and best of all if that "something else" is running-specific.
As for running, we are looking at continuing to increase mileage and build an endurance base. It's understandable if you're starting to get a bit bored of the 40-minute runs, but it's also important that you keep up with the endurance building. My recommendation is to run somewhere new today, but stick with the 40 minutes. If you're going absolutely crazy, you might want to risk a 50-minute run. It is different enough that you'll have to change your pacing, but not so different as to risk over-training or focusing on the wrong aspect of training.
Today's workout is as follows:
You'll recall that Monday's workout involved push-ups, pull-ups, and abdominal exercises. The rule of thumb my old coaches always gave me was that abdominal muscles should be worked out about twice as much as other muscle groups. When I'm training to be a runner, I approximate this guideline by simply working out my abdominal muscles every time I work out any other muscle group. That means that you can expect to work your abs today.
This brings us to other muscle groups. Realistically speaking, three sets of push-ups and pull-ups are not difficult or strenuous enough to subject anyone to "over-training" the biceps or triceps. So, on the one hand, doing more push-ups and pull-ups is fair game today. On the other hand, focusing so much on the same three muscle groups will result in your neglecting other important muscle groups. Thus, while you shouldn't be too worried about working out your biceps and triceps, it's probably a good idea to do something else today, and best of all if that "something else" is running-specific.
As for running, we are looking at continuing to increase mileage and build an endurance base. It's understandable if you're starting to get a bit bored of the 40-minute runs, but it's also important that you keep up with the endurance building. My recommendation is to run somewhere new today, but stick with the 40 minutes. If you're going absolutely crazy, you might want to risk a 50-minute run. It is different enough that you'll have to change your pacing, but not so different as to risk over-training or focusing on the wrong aspect of training.
Today's workout is as follows:
- 3 x 10 burpees w/ pull-up
- 3 x 10 overhead/Arnold press
- 3 x 10 lateral raises
- 3 x 10 hanging leg raises
- 40-50 minute run
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