TriFatboy.com

Workout for Wednesday May 9, 2007

My Amazon.com order has shipped and I will have my Triathlon books shortly, which shall be the source of much happiness.

In keeping with the ‘Conservative Couch to 5k (3mile) Program’ at beginnertriathlete.com I started the day with a core workout and a run, much as they described it. The core workout consisted of 1 set of 15 reps each of:

• Superman Back Extensions: Lying on your belly, keep head straight and raise opposite arm and leg. Return the arm and leg to the floor, and then switch and raise the other arm and leg. Then raise both arms and legs together.
• Hip to Shoulder Shrugs: Lying with back flat on the floor, pull your hip up to your shoulder, while at the same time shrugging your shoulder to that hip.
• The Virtual Crawl: Get on your hands and knees. Extend first your right arm, and then your left leg out from your body. Hold for a few seconds, and then repeat the other arm and leg. Keep your back straight and don’t let your stomach sag.

The run consisted of:

• 15 minute warmup - 5 min walk, 5 min jog, 5 min stretch.
• 15 minute run
• 10 min cool down

Breakfast:

• 1 egg
• 2 strips bacon
• 1 cup orange juice
• 1 bottle water

Running Music: 136 BPM - Techstasy (DJ Steveboy)

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