At the gym last night, did mostly lower body stuff. Focused on glute machine and hexbar dead lifts. Did one set of everything else and a few 30" box jumps. Used very modest weight for dead lifts but I stacked up the glute machine.
4 x 5 deadlifts w/ 190lbs
2 x 40 reps on glute machine with 305 lbs
5 x box jumps 30"
Leg extension, leg curl, upper body machines
Wanted to be careful with this one, especially with the dead lifts since it's been a while since I did a similar workout. Tolerated it well. Feel pretty good.
Was surprised that my quads were slightly sore from even the tiny amount of running I did last Mon.
Have gained weight though. About 145 lbs. Around the time I was having medical appointments in Jan, I was really light while not trying too hard to be, and it got me worried that I was losing too much weight, but that wasn't the case. Now it's going to be harder to get back there.
Monday and Tues look good for weather and maybe some hill runs.
Dead lifts are high risk for 65 year olds. Stick with exercises that don’t load up the spine. Leg press instead of deadlifts or squats.
ReplyDeleteWeights, hills, biking, stop watches, heart monitors, but totally ignore long, relaxed jogs on a soft surface. Not necessarily for your sprint training, but to aid recovery between workouts and recover from injury. Especially when you live in God's country, get out in nature and do some long runs on local horse trails. You're drive and intensity is admirable, but for senior runners, your reliance on science, gadgets and need to weigh, time and monitor your every step is a recipe to crash and burn. Should change your site title because this is not a roadmap to "Sprint Forever".
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