This week has been a balance of getting back into running without overdoing the intensity or the mileage.
Monday was 5 miles easy at 9:10 average. Followed by a circuit:
Superset 3 times (SS3X): 10 deadlifts & 20 pile squats
SS3X: 10 burpees & 20 walking lunges ea leg
SS3X: 10 squats & 15 landmine press ea arm
SS3X: 20 crunches & 20 Russian twists
SS3X: 20 reverse table top kicks & 30 sec plank
20 air squats
10 ab rollers
15 toe touch crunches
15 pike push ups
SS3X: 15 alt bicep curls & 15 shoulder press
SS3X: 15 lat raises & front raises
SS3X: 15 chest press & 15 rows
SS3X: 15 flutter kicks, 20 wtd Russian twists, butterfly crunches
10 alt bicep curls
10 step back lunges
10 tricep dips
They had a nice set of free weights, which is always great to see in a hotel gym. I was feeling pretty sore from the rest of the week though, so I kept it short and sweet.
Saturday I waited to run until midday. You can tell from the fiery ball of light in the photo below. I did put on sunscreen, but missed a couple of swipes on my left bicep and right tricep. Ha! Those areas were very red by Saturday night.
Post run beer on the porch with John and Bennie. John laid on the porch for quite awhile after this beer, and he was red red red. 85 in Marin is pretty unusual in the middle of summer, let alone so early in Spring. Clearly we are out of our element!
What I Ate In A Day: This was from a morning in San Francisco. John didn’t have anything in his house that sounded really good after I ran, and he had already gone to work by the time I got home. So Bennie and I went out. Then I had appointments all day and ate dinner at home.
Breakfast was a whole wheat bagel with fat free cream cheese and smoked salmon. Shared with a very special date. Also a big coffee with 2% milk.
Lunch was kale, brown rice, verde chicken and grilled vegetables, topped with a little bit of cheese. This was from Whole Foods’ taco bar. It’s like Chipotle, but I like that you can add in the kale and grilled vegetables. I don’t like kale, and never really have. I found out I did like when it is wilted a little by the heat of the other food, and has other things mixed in.
Afternoon snack was an apple with peanut butter around 3 o’clock.
Dinner was grilled salmon and asparagus. I put a little parmesan cheese on the asparagus since I had some in the fridge leftover from making meatballs.
After dinner I wasn’t hungry, but wanted a little something sweet. So I had a couple Larabar Bites.
Do you like kale?
Sweet tooth after dinner?