This was a good thing for me to do. I started out by doing the captain’s chair ab workout (straight legs), but on my second set of 15 my left quad started to ache as I raised my legs. I stopped to stretch it out, but it still bugged me a little so I didn’t do a third set. Maybe all that downhill had an affect after all!

Anyway, I still wanted more ab work so I moved down one machine to the - hmm, I don’t know what it’s called. Its an upper ab workout where you’re curling down, working against a weight stack. I chose 60 pounds and decided to see how many I could do in a set. I ended up stopping at 100 after getting a great warm burn going, mostly because I was feeling pretty bored. These are much easier for me than working my lower abs, so I should probably spend more time on the chair…

The real point of the trip was to work my legs, pushing the last of the race toxins out of my system. I started with seated hamstring curls doing one leg at a time with a nice, light 30 pounds on the stack; two sets of twenty reps went by and I was feeling much better. I did the same workout for my quads on the leg extension machine, this was harder but still felt good. Wanting a little break I went to the lower back machine and did 50 reps against 160 lbs.

For calves I did the easy seated calf raises, this time upping the weight to 90 pounds and doing three sets of twenty, interspersed with the tibia lift at 50 lbs (using both legs on each of those). That finished out my legs, so I added in two sets of shoulder exercises (10 lb dumbells out in front, then to the side, then down/up/down, keeping arms straight at all times for 10 reps with no rest) and finished out with a little more ab work: 50 curls each with my left and right obliques.

I’m feeling much better now.

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