Aching spreads

Yesterdays workouts (weights in the morning and run at lunch) happened as desired - but the details of each wasn't quite what I had planned on.

The morning started with the weights. It was lower body / legs. I have an attachment on my bench that is used for exercising the quadriceps and hamstrings and I use that as part of my routine. I've had this bench for 7 years now, so it has served me well - but the leg attachment failed during my last set. Thankfully the weights didn't fall on me and cause an injury. (Maybe I'll see if all that metal shop is paying off with my son and see what his thoughts are - I too took metal shop and have some ideas of my own...)

Back to exercise: the weight routine was 4 sets of increasing weights/differing routines. Each set was quad exercises (Left, Right, Both - LRB), calve raises LRB, jumping in place LRB, hamstring LRB and hanging knee raises. It's been a good workout for me in the past and yesterday was no exception. I found that the overuse injury that I'm nursing on the inside of my left knee wasn't able to handle the individual hamstring exercises. So, I used ice on it while sitting at my desk through out the day for the last couple of days. (I know this is what Lyle would say to do - so I'm just doing it.)

At lunch I was wanting to run a little further at a moderate pace and then do a faster mile. But ... that wasn't to be. I started, but was never able to get my pace up. I'm guessing it was from the work out in the morning. So I ran my normal route, but at a slower pace (9:30/mi avg). My AHR was 136 and MHR 150. I consider it a recovery type of run. I wasn't pushing hard, but just moving was stretching and using the muscles in a low stress way. I was completely not driven by my pace, but was trying to keep my HR down and keep moving. (This level of exercise also helps me to be more effective in thinking and praying as less of my thoughts are used on keeping my body to the exercise task.)

This morning I woke to sore and aching calves - certainly due to the focused attention yesterday morning. It's still uncomfortable to stretch as many muscle groups all over my body are aching now. My hands also are tender and aching from holding the various bars with weights.

[Photo: showing the broken attachment that holds the weights for let exercises on my bench.]