First Resistance Training Session for Stair Racing

Wednesday I ran stairs in the morning and lifting weights in the afternoon. This is the workout I completed:

-15 Minutes Incrementally on the Stationary Cycle (starting at 10, two level increases every three minutes)

-Two Sets of 15 Repetitons on the Unilateral Leg Extension Machine (not a fan of leg extensions; the light weight helps warm my knee joints up)

-Two Sets of 15 Repetitons on the Lying Leg Curl Machine (again, just to warm-up the knee joints up)

-Three Sets of 12 Repetitions doing Stationary Lunges

-Three Sets of 10 Repetitions doing Lateral Squats

-Three Sets of 10 Repetitions doing Deadlifts

-Three Sets of 12 Repetitions on the Leg Press Machine

-Three Sets of 10 Repetitions doing Single Leg Squats (didn't go very deep-firs time doing them in awhile)

-Three Sets of 15 Repetitions on the Standing Leg Curl Machine

-Three Sets of 15 Repetitions doing the lateral Mini-band Walk

The day after I completed this workout, my right knee ached a little. I tihnk I went to heavy on the Stationary Lunges. Also, running the stairs in the morning and performing resistance training in the afternoon was

probably not a good idea for a 40 year old man who is 5'6" and weighs 193 pounds. Yesterday I took the day off. I didn't get up and run stairs this morning, and my knee feels fine.

8 days before the race!

Curtis Bickham
mr_bickham@msn.com