Being an old soldier I do a bunch of callisthenics (gymnastics), here is a sample from last night:
25 jumping jacks
15 toe touches (4-count exercise)
20 pushups
20 situps
20 belly-ups (on all fours with your butt on the ground, lift you mid-section until parallel with legs and chest, lower slowly, repeat – good for stomach muscles).
15 squats
25 jumping jacks
When I come back from running I walk for 4-5 minutes, then do the same routine minus the squats and last group of jumping jacks. I also add about 5 minutes of stretching.
Last Night’s Training
Last night I ran a total of 19K/12M, first 4K/2.5M to the trailhead used by my running club, then 11K/7M with the club, and finally the 4K back to the house. It was already dark when I left the house, so I had to use a flashlight to get through the thicker parts of the woods on the way to the trailhead. I arrived just as the running club started running. I fell in with the midpack group and we made our way over the 11K loop. For the most part we ran without any light, the trail is mostly gravel or packed dirt with only an occasional branch to worry about. I wasn’t too concerned about hunters as our group of 9 runners was making enough noise chattering to drive any hunters out of the woods. We finished the 11K loop in 67 minutes and after chatting for a few minutes I made my way back to the house.
About halfway through the run I started feeling the effects of my gymnastic/weight training session from Tuesday night, it took a lot of concentration to keep the pace going. By the time I was finished with my post-run callisthenics and stretching I was feeling pretty wiped out. After showering, eating and catching up with my wife’s day I crawled in bed and died.
This morning I woke up feeling revived and full of energy. I can’t wait to go swimming and do some more training tonight! I have been going over some various circuit training ideas in my head that I want to try out.
Oh by the way, my weight is back down to 73 kg/161 lbs. and I am looking forward to dropping it down to 72.5 kg/160 lbs. by this time next week!
Big Time CONGRATS on the weight loss! Perfect timing just before the holiday season kicks in!
I just run slow before I get into pace for my run. My body tells me when it's time to go faster. I walk for approx 1/4 mile when I'm done to cool down. Then comes the stretching!
If I did that much before my run, I'd be too tired to run...lol.
Good job, Jack
I love that transition from pooped to full of energy! You know you've reached the next level. Congrats!
My warm-up: 10 regular squats, 20 standing knees to chest, 10 wide-legged squats. Can't really describe in writing my end of run routine....some exercises with the stability ball and other stretches.
Holy crap .. you do a lot before you run. I run to warm up ... very slow ... but it's still running. I live on a steep hill, so I walk down the hill to a flatter area and then start to jog slowly. I pick up speed as I warm up and I'm usually ready to rock 'n roll after 2 miles.
My only advice is that you get yourself a head lamp. I use a Petzl Head Lamp for night running. Works great and hands free.
Congrats on your weight loss.
Warm up? What is that????????????
I KNOW..not good. Just when I stretch I'm always afraid of overstretching something...I had that in the past. So I do some stretching after (some) runs, when i'm warmed up anyways. They say stretching after a run is more important that before.
I am too lazy to make all those exercises before the run. Moreover they remind me when in the Navy Academy we must do it at 06.00 a.m. in a frozen square!
warm-up? what's a warm-up?!
just kidding :)
yay for the weight loss!
Your warmup puts my warmup to shame. I won't even dare describe what I do.
Warm-up: walk to the entrance of the neighborhood (half a block)
Cool-down: reverse the warm-up. Various stretches when I get in the house.
That's it!
You're getting some awesome workouts in. Congrats on the weight.
hello do you go harris running club i want to go running bye
hello do you go harris running club i want to go running bye
minnesota Acme club comedy
minnesota Acme club comedy