Weight Workout

Today was gym day, I did a normal MWF weight workout.

Warmup, 30 secs ea, 3 circuits
* Jumping Jacks
* Split Jacks
* Squats
* Lunges
* Mountain Climbers

Workout
* Multidirectional Lunge, 2x20x65lbs
* Underhand-grip Dumbell Row, 2x20x25lbs
* Single-leg Bridge, 3x10 (both sides)
* Serratus Dip, 2x20, 1x10
* Plank, 3x10
* Hanging Scapular Retraction, 2x10, 1x7

45 minutes, 290 calories burned

After the workout, I ran a mile on the treadmill to see if my calibration made any difference. It did, but I think I need to recalibrate. While I ran a half mile to measure distance, the distance back was .57 miles, which could have made a difference.

The reason I'm suspecting it is this: according to the Garmin, I ran a mile. According to the treadmill, it was 1.09 miles. I had the treadmill set to 7.5mph, or an 8 minute mile. According to the Garmin, I ran 1 mile in 9 minutes! So something's obviously up there.

1 mile, 9 minutes, 125 calories burned.

Total calories burned: 415.

Midweek Run - 6.2 miles

Today was my first run after my FAIL on Saturday. It went really well, in fact I had the best time I've had on any of my 6-mile midweek runs. Not as fast as the turkey trot, of course, but I can't complain.

I even had a couple setbacks that didn't work too much against me. Traffic was uncooperative, I had to stop a couple times before crossing streets. Also in Mile 5 I had to stop so I could wipe the sweat out of my eyes. With both of those, I still managed to get my best midweek time.



Splits
Mile 1: 8:14.64
Mile 2: 8:19.53
Mile 3: 8:48.39
Mile 4: 8:40.42
Mile 5: 9:03.60
Mile 6: 8:53.65
.20 mi: 1:46.43 (8:57/mi)

6.2 miles, 53:46.66, 8:40/mi, 778 calories burned



Tomorrow it's back to the gym. I'll also try to fit in a couple miles on the treadmill to see how the newly-calibrated Forerunner works out.

Turkey Trot Pictures!

The "official" Turkey Trot pictures are now online, and once again, I look like I'm dying. What's the deal with that, do you guys have this problem as well? Seriously.



There were actually a few decent pictures, one of which I'm using as an avatar. But man, I was making some nasty faces.

The rest of the pictures (of me and all three of my kids) are here.

Gym Workout + Garmin Calibration

I had a decent workout today. Maybe not the greatest one I've had, but I did end up running a mile afterward to configure the Garmin foot pod. Anyway, here we go.

Warmup, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-over Row

Workout
* Drop Squat, 3x20
* Underhand-grip Dumbell Row, 3x20x25lbs
* Reverse Hyperextension, 3x20
* Elbows-in Elevated Pushup, 3x20
* Side Bridge, 3x10 (both sides)
* Side Lateral Raise & Rotation, 1x20, 1x20 (right) 1x20 (right)

36 min, 210 calories burned
1 mile run (1/2 mile for distance, 1/2 mile for calibration), 8:04.45, 7:31 min/mi, 130 calories burned

Total: 340 calories burned