Wednesday -- Shoulder day

No running today in the spirit of tapering.

Hit the gym for a shoulder day which I hadn't had by itself in awhile.

Shoulders

Arnold Shoulder presses - 4x12
Barbell Shoulder Shrugs - 4x15 for a 3 count
Barbell Front raises - 4x15
Standing shoulder press - 4x12
Plate around the head - 4x24

Abs
Planks - 4x75 secs
Medicine ball side planks - 4x75 secs

Truly, I hate tapering, but its a necessary evil.

7 miles of tempo

This morning I ran the 7 mile route with the group. Today, was a tempo day to prepare for the Bourbon Chase. I was figuring that I would be running tempo pace during the relay legs since race pace would be too fast to sustain over 3 legs and 20 miles. I felt pretty good, but the first 3-4 miles were way too fast in the 6:20 range. Then, I slowed down and ended up with an average pace of around 6:40 min per mile which overall felt good for the entire run. In my mind this was to be a good target pace for my relay legs.

I hit the gym in the evening for back day.

Back
Inverted high rows - 4x15
Wide Grip pullups - 4x12
Low close grip rows - 4x12
Superset - Close Grip pulldowns - 4x12, Wide Grip pulldowns - 4x12
T-Grips - 4x12
Close Grip pullups - 4x12

Abs
Side plank on stability ball - 4x75

Taper week....

No running today as I'm still recovering from the scorcher of a 12 miler on Saturday. Also, I'm tapering this week, but now, I'm wondering how much damage I did with a 12 mile tempo paced long run on Saturday. Only time will tell.

I also have a bit of a head-cold so that's a downer as well.

Chest

Barbell decline bench press - 6x12
Barbell incline bench press - 4x12
Superset - Dumbbell pullovers - 4x12, Medicine ball one handed pushups - 4x15, Medicine ball tricep pushups - 4x12
Dumbbell flat bench press - 5x12
Superset - Flat bench fly cables - 4x12, Inclined bench fly cables - 4x12

Abs

Scissors - 4x24
Side plank on a medicine ball - 4x75secs

Group run tomorrow. No idea what type of workout I'm running.

Meet the relay team...

Today, I reserved my run for meeting my Bourbon Chase relay team. As we were scheduled to meet at 4pm for a quick meeting and run. The group run was around 4 miles so I did 3 more on my own at a very slow recovery pace from the beating I gave my legs yesterday.

I did however watch about 6 hours of football and bought a new pair of shoes which I plan to break in before the relay this week.

Tempo long run?

I met the Magee's crew for a 6:30am run this morning. I could tell after the first mile this would be a 2 group run with one group going slower and doing 10 while the faster group would do the 12 mile route. Normally, I try and run my long runs in the 730ish pace to build endurance while not beating my body up too badly. Also, my long run is at the end of the week with 30-35 miles on my legs typically, and since leg day is Thursday, I'm usually pretty sore from lifting.
I knew after the first mile at around a 7 min per mile pace I was in for it today. Miles 2-5 were in the 6:15-6:20 range and I was feeling it. After mile 5 I decided I would be backing off a bit since I have the Bourbon Chase relay less than a week away. I backed off to around a 640ish pace not losing site of the 2 others in my group. Somewhere around mile 8 I caught them as they were feeling the pace as well. One of them had some very fresh legs while the other one is faster than both of us having just completed a half-ironman the previous weekend. Miles 9-12 were spent shoulder to shoulder as we ran through the UK arboreteum and campus. We ended up finishing the 12 miles in 1:20:30 which works out to a 6:40 min per mile pace.
Let me just say this was a very fast pace for the distance for myself. In fact, my half-marathon PR is only a 1:36, but then again I've only ran one and was dehydrated and vomiting at the end.
This has me wondering what my new half-marathon PR would be considering this run was on no rest, no tapering, and not even at race pace. I might need to find a half to run before the end of the year to see.

Yay Friday...

No running today as I rest up for a long run tomorrow. Probably, doing the 12 mile loop with the Magee's Bakery route.

Arms & Shoulders today at the gym.

Weighted Dips - 4x15
Inclined dumbell curls - 4x12
Overhead tricep presses - 4x12
Standling barbell shoulder presses - 4x12
Superset - Tricep extensions 3x12, Close handed press - 3x12, Bicep hammer curls - 3x12
Chinups - 3x15

Abs

Crab crunches - 4x15
Leg Raises - 4x15
Planks - 4x75 secs

Leg day... oh how I hate thee...

Today, was a group run for 6.3 miles. The pace was slower than normal as some of the group is recovering from races while others are tapering so the 6.3 was only at 6:50 per mile pace. This was great after the 7 miler last night at a 635 pace because my legs were dead. It was a good run just not overly exciting.

Hit the gym for some legs.....

Legs

Barbell Squats - 6x12
Medicine ball lunges - 4x30
Hamstring Curls - 4x15
Front barbell squats - 4x15
Fire hydrants - 4x12 with a 3 count
Hip Adductors - 4x15

Abs

Planks - 4x75secs