Champaign, IL

The High School of St. Thomas More

Run Time: 61:16 + 2-minute kick

Sometimes you just have good luck. I chose the Microtel Inn for its location just off the highway, and for its relatively low cost. There was nothing around it but fields, a single service station, and this upper-middle-class high school with a little-used running track. Serendipity.

A windy day, felt hotter than it was. My energy was low. But, as Arnold will tell you, one way to raise your energy level is to just start moving. So I moved. I changed into my shorts and running shirt and running shoes and headed down the grass-covered sidewalk, navigated a tenth-mile of country road traffic, and started circling the oval. There were bleachers, so I got some good stair work in too.

I subscribed to Arnold Schwarzenegger’s weekdaily email newsletter last year sometime. I also read his biography. He has some good, solid, simple advice in almost every newsletter, and his staff adds some good exercise and eating guidance, as well as interesting reports on health studies. In a recent email, one of Adam’s Workouts included a program involving deep lunges, body squats, and pushups, so I decided to incorporate it into my runs.

My current run/walk routine is 7 minutes walk, 10 minutes run, 7 minutes walk, 10 minutes run, 7 minutes walk, 10 minutes run, 7 minutes walk, 5+ minutes run with the kick included. I added this short workout in after the third 7-minute walk. The first iteration of the workout is 10 deep lunges, 5-second pause, 3 deep lunges, 5-second pause, 3 deep lunges, 5-second pause, 3 deep lunges, 5-second pause, 10 body squats, 5-second pause, 3 body squats, 5-second pause, 3 body squats, 5-second pause, 3 body squats, 5-second pause, 10 pushups, 5-second pause, 3 pushups, 5-second pause, 3 pushups, 5-second pause, 3 pushups. Over time, I will work the initial 10 to 20 (and maybe beyond), the follow-up 3 to 5, and the 5-second pause down to 3 seconds.

No weights involved other than body weight. Guess what? Deep lunges and body squats use different muscles than running. I was a little bit sore the following morning. Plus, deep lunges require pretty good balance, which also works muscles differently than walking. This little workout is a good addition.

Home of the Sabers. Typical Catholic warmongering. Was Sir Thomas More a saber-wielder? Doubtful. He could pay others to do the dirty work.