Tuesday, November 6, 2012

Legs, Legs, Legs!

Phew, yesterday’s workout was all about legs!

First up, I did workout one of week 7 of the C25K program that I am loosely following. I registered Eric and I for the Turkey Trot last night and it’s coming up in just two weeks from this Thursday! The last few weeks of the program really start to amp up the distance running, so I’m going to try really hard to get in all three runs for the next three weeks so I can be as ready as I can for the 5K on Thanksgiving. Here’s the details of the run I had yesterday:

  • walk 1/4 mile @ 4.0
  • run 1/2 mile @ 5.3
  • walk 1/4 mile @ 4.0
  • run 3/4 mile @ 5.3
  • walk 1/4 mile @ 4.0
  • run 1/2 mile @ 5.3
  • walk 1/4 mile @ 4.0 –> 3.5

Total distance: 2.75 miles
Total time: 35:11

After my run I hit the weights to do some strength training for my lower body. It has been way too long since I’ve lifted and I was one sweaty mess by the time I was done with my workout. I did a combination of some of my favorite leg exercises for a quick and effective workout that targeted all the muscle groups in my lower body. Here’s what I did:

  • Squats (on the Smith machine): 3 sets x 15 reps
  • Walking lunges: 2 sets x 20 reps (each leg)
  • Deadlifts: 2 sets x 15 reps
  • Leg Press 3 sets x 15 reps superset with calf raises 3 sets x 20 reps

I did the calf raises on the leg press machine by keeping my legs straight and just using my toes to push the plate. This video is a good demonstration – it’s exactly how I do it. I finished up my workout with some stretching before coming home to make some food.

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When I have to work the closing shift at work like I did yesterday, I prefer to eat a larger “brunch” before I go in, rather than trying to fit in a workout, breakfast, AND lunch all before my shift starts. This meal is one of my favorite things to eat for that kind of brunch. It’s healthy, filling, and has a good balance of carbs, protein, and healthy fat.

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All I do is toast up a whole wheat English muffin and top it with a little butter and a few slices of deli ham (I use Hormel Natural Choice deli meats), two fried eggs (seasoned with salt and pepper) and some sliced avocado.

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YUM!

I also had a small apple on the side.

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Mikey just loves when I take the time to photograph my meals because it gives him the perfect opportunity to photo bomb them, as well as try to eat my food. He’s such a little trouble maker, I’ll tell you. Here’s what my coffee table looked like when I finally stopped shoving him away.

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Oh, kittens.

Have a great day everyone and don’t forget to VOTE!

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