thequestfor135

Posts Tagged ‘Hip Adductor’

Finally, 8 mins

In Daily Exercise Summary on May 9, 2009 at 6:08 pm

I had a real hard workout that finished with a progression through the exercise equipment. Before my workout today, we took a 1.5 mile walk in the beautiful weather…

Activity

Time

Miles

Pace

Repetitions

Weight

Walk Outside  

1.56

     
Run

24:49

3.10

8:00

   
Walk

12:11

.72

     
Lower Back      

3×18

140

Ab Crunches      

3×18

50

Bench Press      

3×18

70

Hip Abductor      

3×18

50

Hip Adductor      

3×18

50

I finished my run under 25 minutes today, and I was really excited. I felt like this was the speed that I want to build off of for the next 3 months. A sub-8 minute mile is the pace that I want to run at. So now that I did it on the treadmill, I need to accomplish this on the street and then in a race. I will start looking for a quick little 5k to run in the near future. Unfortunately, next week I have my comprehensive exams so I need to focus on studying for these exams more so than running.

The abductor and adductor killed me today. Killed me.

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April 5, 2009

In Daily Exercise Summary on April 5, 2009 at 5:19 pm

Today was a good workout. I reached my target distance and was able to complete a reasonable 15-20 minute workout afterwards. I would like to continue working on that to get about 7-8 exercises in. I want to have 2-3 core workouts a week, one lower body and one upper body. The quads really burned during the extensions, but besides that it felt good.

For the run we worked through the standard 2.5 miles, but the last .6 mile was done with ever increasing speeds. I think I did that in somewhere near 3:30. So it was a blistering pace for me.

Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:38

3.1

8:16

Walk

13:22

.74

Hip Adductor

3×15

50

Hip Abductor

3×15

50

Leg Extensions

3×15

50

Leg Curls

3×15

50

Leg Press

3×15

100

March 30, 2009

In Daily Exercise Summary on March 30, 2009 at 3:45 pm
Activity

Time

Miles

Pace

Repetitions

Weight

Run

20:54

2.5

8:22

Walk

10:06

.59

Hip Abductor

3×18

50

Hip Adductor

3×18

50

Leg Lifts

3×15

Today was a nice workout. Coming back off of the rest day, I like to do the same distance as the day before the rest.

After I worked my way through the first two miles at 6.9 for a half mile, 7.0 for a half mile, 7.1 for a half mile and 7.2 for a half mile, I upped the speed to 7.5 for .1 mile, 7.6 for .1 mile, 7.7 for .1 mile, 7.8 for .1 mile and finally 7.9 for .1 mile. My breathing was labored for about the last mile of the run, but I never had any discomfort.

I returned to the hip abductor and hip adductor today. I think that the next time I get on them, I will up the weight to 60. Although it put some stress on my hips, it was not what I was looking for to end the workout. So, I went and worked the core a little bit with leg lifts. These always make me want to quit my workout, so I usually save them for last.