My coach gave me a weights workout yesterday that proved to me that my core is very weak and I need some serious work ... always good to be humbled but after a 12 hour work day; a gym workout and a few hours with the kiddies I am shot.
Today I did 6 exercises and it whupped me ... Decline bench sit ups 30x3, Pull ups (I was unable to do the number I was told I could only do 4 ... had to switch to chin ups and was still only able to do 8 more), Lunges with weights each set increasing (my legs still burn), Dead lift into shoulder shrugs (I am pretty sure I did this all wrong as it seemed too easy), Leg Presses (increased weight each set and lowered reps), Medicine Ball twists (I was rolling on the floor with a ball and had to look ridiculous (and I think I was using the wrong form) ... humbling to say the least.
Today I took a Max V02 & Anaerobic Threshold Test at Peak Performance in Lynbrook with Exercise Physiologist Paul DiLauro. First we reviewed my history, both medical and racing performance related. he went over the test and we went to start.
The test starts with a mask being attached to your head that covers your nose and mouth. There is a breathing tube that allows air in and out and a censor attaches to this which ready your Oxygen to CO2 transfer. He also had me wear a heart rate monitor and aimed some device at me to read/record my heart rate. So we started with me walking on a treadmil at a 15 m/mile pace and the sensor would not read my HR. We tried another monitor and again no HR. So I then had to shave two places on my chest so the sensor could read without my "hair sweater" being in the way. Guess I will look awkward at the pool again - awesome - another reason for people to not want to share a lane with me muhahahaha.
He then set the treadmill for a 9:13 mile and had me chugg along for about 15 minutes, then he added a 3% incline ... 5 minutes later he added another 3% incline ... 5 minutes later he did it again ... now at 9% incline. At this point I was a melting sweaty mess. I was struggling and then it was over.
We then reviewed my results. I now know my real Training zones when before I was winging it - I had been pretty close in my assumptions. For the next 10 weeks once a week I will be doing a tempo session with Paul and in 10 weeks we will do another test - supposedly after this series I will be slightly faster ... let's see! Need to share the results with my coach and see if he is willing to adjust my training schedule so my tempo runs are consistently on the same day so I can set up something steady with Paul. Interesting gift this was from my wife - hope it pays dividends with some run PR's this season.
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