I didn't have a chance to run yesterday because of logistics. I did squeeze in a
couple shorter walks throughout the day, bringing my activity level up a lot overall. Today, normally not a run day because of my schedule, remained a secondary workout day. I have scheduled Thursday to be my cross training day for the next several months, so I took 30 minutes and kicked my ass a bit. I am not a weight guy, just not. However, I know the benefits are real, even for a runner.
A portly runner like myself can really benefit from the weights to shed some pounds. Admittedly, that is why I am doing it. I want to be lighter, especially next June. My workout today took about 30 minutes to the nose. I did the following exercises in 2-3 sets to achieve the total number of reps listed below.
5 minute jog warmup
Pull ups- 20 reps
80 lb. Deadlifts- 50 reps
Push ups- 50 reps
50 lb. Step ups- 30 reps
Floor Wipers- 35 reps
Single Arm Clean, 25 lb. Kettle- 40 reps
As I look at it on the screen, it doesn't look that impressive. But for this runner, I am tired. A few tidbits. First, most people deadlift with more weight, but I have herniated discs in the past so I am not F-ing with it. The Floor Wipers are one of my favorite exercises, click on the name and watch a video of the exercise. Finally, this is based on the 300 workout, but for someone a lot less fit! I put in a picture of a modified 300 workout for us normal people. Go for it and let me know how it goes.
I look forward to just going for a run tomorrow. :)