Hello from our nation’s capitol!
I realize this picture means nothing to you, but this is where I get to come when I’m here. Super glam, right?
My hotel, however, is super glam. Check out the swank!
I love a nice hotel. Makes the whole traveling thing so much nicer.
I judge hotels on a number of factors, but I find the bath products to be highly important. This place passes the test.
But second to the bath products and a comfortable bed, the robe is pretty important, too. At this place, you get 2 choices:
That’s right–leopard or zebra? Decisions, decisions.
Pretty much haven’t taken this off since I got here. 😀 I wonder what they’d think if I just wore it to the office? No, no. The leopard print is much more suited for day.
OK, I’ll shut up about the hotel now in favor of telling you about the booty-kicking workout I did this morning in the fitness room (which happens to be on my floor–score!).
I know that I have to take strength and cross training seriously if I want to run a full marathon and not get injured, so I scoured the Runner’s World website last night for some ideas. The Iron Strength Workout sounded like exactly what I was looking for. According to the website:
Dr. Jordan D. Metzl is a New York City based sports medicine physician. An accomplished marathoner and triathlete, Dr. Metzl noticed a trend in his sports medicine practice. Runners were becoming injured more often than triathletes due to a lack of cross training and overall body strength.
He created the IronStrength workout to help runners strengthen their entire bodies using only some open space, a pair of dumbbells, and a healthy dose of motivation.
The IronStrength workout should be completed in one 50-minute session once or twice a week. Runners can also pull out specific sets of exercises to work on weaker parts of their bodies.
Basically, it’s a plyometric workout that incorporates 4 supersets bookended by plyometric squats and burpees, then finishing up with planks and stretching. The site is really helpful in that it shows you how to do each exercise on video, which is perfect for dummies like me who need to be walked through it. 🙂
So! Here’s what I did:
Iron Strength Workout
5 minute warm up (elliptical)
Plyometric Jump Squats 6 sets of 10
Superset #1 (Do as many sets as you can in 5 minutes)
Rows from Plank (15)
Superset #2 (Do as many sets as you can in 5 minutes)
Plyometric lunges (10)
Single leg squats (10)–switch legs with each rotation
Superset #3 (Do as many sets as you can in 5 minutes)
Mountain Climbers (10)
Legs Down–lie on your back and lower your legs to within 2 inches of the floor, then lift up and lift your hips off the floor (10)
Superset #4 (Do as many sets as you can in 5 minutes)
Deadlift Rows (15)
Overhead Presses–balance on one leg (15)
Bicep Curls–balance on other leg (15)
Burpees 4 sets of 10
Planks (Hold each for one minute)
Right Forearm, Center, Left Forearm
Stretch 5 minutes
I used 5 lb. weights, which was plenty for me, but you can use up to 8 lbs. If you think you’re in shape, just do some plyometrics, and you’ll quickly realize how wimpy you actually are. 😉 I’m definitely going to try to incorporate this at least once a week.
So here’s where I need your advice, oh wise strength training friends.
Should I do my strength workouts Sunday (the day after my long run) and Tuesday (the day before my speedwork), or on Tuesday and Thursday (an easy run day), or Tuesday and Friday (the day before my long run)?
In typical fashion, I have no idea what I’m doing.