Lunchtime Workout

I started working at a new job recently and one of the aspects of the job that I like is that the building has a gym. While the gym isn't "Health Club" sized or filled with the latest and greatest equipment it has everything I need to workout and then some.

I've decided to take advantage of the work gym three times a week - Monday, Wednesday and Friday - and use the time to focus on strength training. All too often I have the intention to get in a lower, upper and/or core workout after a run or cross-training (anything other than running) but I end up either rushing through it, cutting it short or simply running out of time and skipping it altogether. My lunchtime workout will be focused on getting a stronger body so that when I do get back in to running, I'll be one mean, lean running machine!

Today was my first time using my lunch hour to get in a workout. I warmed up with an easy walk on the treadmill for 5 miles, about .27 miles and then grabbed an exercise ball for a good core workout. I found this core workout in a Runner's World article about two moms, and old friends, who were chronicling their efforts to train for the San Fransisco Women's Marathon. It is a series of 8 exercises - 6 incorporate the ball:

Squats (ball against the wall)
Push ups (feet balancing on ball - tougher than it sounds)
Lunges (back leg on ball, a great balance challenge - alternate legs)
Plank (no ball)
Tricep Dips (no ball)
Crunch (on ball)
Back Extension (on ball)
Twisting Crunch (on ball)

I do 2 sets of 15 reps with about 30 secs of rest in between (I am up to a 30 sec. hold on the plank). My goal is to work up to 3 sets of 15 but, until now, I've never had the time to dedicate to really focusing on strength training. The trick to this core workout is to actively engage the core with each exercise and really concentrate on the core. If I do that, I get a good workout and I can usually feel it the next day.

Since I had about 10 minutes left until I had to get cleaned up and head back to work, I hopped on the Stair Climber (a machine no longer available in my apartment gym) and ended the lunchtime work out with a nice little sweat.

Early Morning, Empty Gym

It's early on a Saturday morning. I always wake up early on Saturdays, which means I almost always have the gym to myself on the weekends.

Since I'm healing from what I suspect is a stress fracture in my right foot caused by overtraining for a fall marathon, I've been hitting the gym in my apartment building lately to use the treadmill (walking only BUT lots of inclines), the free weights and occasionally the recumbent bike. Being injured and not being able to do what I love to do -- running -- has forced me to reintroduce myself to opportunities of a gym.

This morning with the gym to myself I hopped on the treadmill, turned up the music on my Shuffle, opened the latest edition of Runner's World, and sang along as I upped the incline for an hour long powerwalk (occasionally increasing the incline and speed to get my heart rate up and the sweat going). These early morning Saturday treadmill sessions in the gym have provided me with the opportunity to perfect the fine art of treadmill dancing, something I could never do when I am out running. I look at it as a way to work the arms as well as legs.

Towards the end of the hour another Saturday morning early-riser showed up to the gym and that put an end to the dancing and singing. Somewhat sheepishly, I finished off my powerwalk, cooled down, and hit the weights for full body strength training workout, I call Broccolis (well, really, BROCCLS but its close enough -- Bench press, Row, Overhead pull, Curl, Crunch, Lunge, Squat. I guess I need find another "O" and an "I" exercise). Preferring free weights to the machines, I hammered out the upper body work but struggled with the lunges and squats. Taking off a month from running and weights severly impacted my fitness.

Happy, energized and a bit smelly I returned home...just in time to see Mike off for some Billy Goat Trail Rock Scrambling. I am bummed I can't join him but I think my foot might be able to handle it next weekend! However, I'm thrilled to have once again had a whole gym to myself for a little while early on a Saturday morning. It's a great way to greet the day!