Rainy & windy 13 miler...

This morning I awoke to a rainy & windy morning. I debated postponing my run until later, but I decided to get it over with. The pace wasn't anything to brag about at around a 7:15 pace for the 13 miles. We did do a few pickups in the middle to simulate race pace. Surprisingly, my feet didn't end up that wet. This was just one of those runs that didn't have hardly any conversation and everyone just wanted it to be over.

I tried to stretch for 20 mins post run to see if some extra stretching would help with the healing process.

Planning on a very relaxing day to hopefully finishing healing up to some degree.

Looking forward to trick or treating time and all the dressed up kiddos.

Happy Halloween to everyone!

TGIF...

Its just been one of those weeks. Work.... training issues, etc. Glad its over.

I hit the gym for some arms & shoulders.

Arms

Weighted Dips - 4x15
Reclined Dumbbell Curls - 4x12
Tricep overhead presses - 4x12
Hammer Curls - 4x12
Tricep extensions - 4x12
Weighted Chinups - 4x12

Shoulders

Arnold Presses - 4x12
Dumbbell Shoulder Shrugs - 4x15 hold for a 3 count
Front Raises - 4x15


Abs

Hanging leg raises - 4x15
Side Planks on a medicine ball - 4x75secs

Still dead legs.....

This morning I headed out for the typical 5:30am group run. Just like Tuesday I started out with a pace somewhere in the 630s, but I was unable to maintain this for the entire 6.3 mile route. About mile 4 I just had to slow down. Pretty pathetic I know. My quads were burning and my breathing was erratic. I ended up averaging around a 655 pace in the end. Hey, at least it was sub-7.

It hit the gym in the evening for some leg lifting. Some might say working my legs out with my current "heavy" legs is counter productive. However, I believe lifting is a great injury prevention tool along with proper rest & stretching.

Legs

Barbell Squats - 6x12
Barbell lunges - 4x12
Crossover stepups - 4x24
Fire Hydrants - 4x24
Hip Adductors - 4x12

Abs

Planks - 4x75secs

Spinning.... on my recent issues

No running today in an effort to give my legs some more much needed rest. However, in an effort to keeping my cardio at the highest possible level, I hit the spinning room at my gym for a 60 minutes spinning session. The workout was pretty much 3 long climbs with 1 minute temp intervals sprinkled throughout the workout. Spinning always makes my quads burn which I need due to the imbalances from running all the time.

No weights eother as much upper body is very sore today.

Blisters.... how I hate them...

This morning I joined the group for the 7 mile 5:30am run. I ran the first 4 miles at around a 6:35 pace, but had to back off due to pain my foot due to the golfball sized blood blister. I ended up averaging around a 650 per minute pace for the run, but I wasn't very pleased with the end pace versus the initial pace. I keep trying to tell myself anything under a 7min pace is good, but I know I have more in me. I need to learn some patience to say the least.

I hit the gym for back today.

T Grips - 4x20
Weighed Wide Grip pullups - 4x12
Superset - Close Grip Low Rows - 3x12, Wide Grip Low Rows - 3x12
Reverse Flys - 4x12
High Cable Rows - 4x15
Hammer Strength Low Rows 4x24

Abs

Passing a stability ball from feet to hands - 4x15

Time to push the envelope....

No running today, but I hoping to start pushing myself a little harder starting this week by getting my foot to heal up and recommitting myself to total body fitness. I feel I've been slacking a bit on the weight lifting to some degree.

To that end I killed my chest today.

Chest

Barbell Decline bench press - 5x12
Dumbbell Flat bench press - 4x12
One Armed Dumbbell Incline bench press - 4x24
Supserset - High Cable Flys - 4x15, Dumbbell pullovers - 4x12
Hammer Strength Incline Press - 4x12
Superset - One Armed side to side medicine ball pushups - 4x15, medicine ball pushups - 4x12

Abs

Scissors - 4x24
Side Plank on a medincine ball - 4x75secs

Beautiful weather for Oct

Today, was an absolutely gorgeous day for October. Low 60s & Sunny! I got in a recovery run of 8 miles this morning. My legs are still no completely healed from the Bourbon Chase. The pace was slow in the high 7s with stretching and walking after the stretching. I spent the day resting and relaxing afterwards.

I'm hoping I have my "land legs" back this week so I can run another half-marathon on 11/07, but if I'm not healed completely I won't force myself into a race. I'm planning on running this race solo so it all about the time not for fun in this case.

Let's hope I see improvement in leg fatigue and this nasty blood blister on my left foot this week so I can go run the race.