Mountain 14 miler....

This morning I plotted a 7 mile out & back course from our cabin. The weather was perfect with sunshine all morning long. My goal this morning was to simply enjoy the scenery & weather and get the distance in. My route took me along a babbling river which was a refreshing sound, past a campground where I could smell a campfire, and through some beautiful wooded areas. My pace was in the 7:30 area for the 14 although it varied quiet a bit due to hilly nature of the terrain. The only issue was on my way back to the cabin I didn't think through having to climb the last mile or so after having ran 14 previous miles. Looking forward to walking some trails today as well as enjoying the company of my parents.

Nothing ... nada

Nothing on the schedule today except traveling. No running or lifting which is an odd thing for me. Headed to Gatlinburg, TN for a little weekend getway. I'll be running over the weekend though and taking advantage of the beautiful scenery the Mountains of Tennessee offer.

Early end of workout week....

I joined the group for a 5:30am run this morning. I completed the 6.3 mile course in about 44mins so I was a bit off my game today unfortunately. Doing legs the night before probably didn't help.

Arms

Weighted Chinups - 4x12
Reclined Dumbbell Curls - 4x12
Tricep overhead presses - 4x12
Weighted Dips - 4x15
Superset - Tricep extensions - 4x12, Close handed tricep presses - 4x12, Hammer Curls - 4x12


Shoulders

Dumbbell Shoulder Shrugs - 4x15 hold for a 3 count
Plate around the head - 4x24


Abs

Superset - Hanging Legs Raises - 4x12, Hanging Kneeups - 4x12
Side Planks on a medicine ball - 4x75secs

Mid-day run.... how I have missed you....

Today, I got out for a mid-day run which I used to do quite a bit, but with work being crazy and trying to run with the group in the mornings, mid-day runs have gone by the way side. This was a 730 paced slow run as I just want to start next week at this point feeling rested and ready to make some training gains. I went out for 7 miles today.

I hit the gym for some legs this evening.

Publish Post

Legs

Barbell Squats - 7x12
Superset - Barbell Lunges - 4x24, Planks - 4x75secs
Superset - Medicine Ball Squats - 4x15, Hamstring curls - 4x15
Fire Hydrants - 4x24 - 3 seconds count
Hip Adductors - 4x15



Lots of stretching as my hamstrings were really tight after the weight session.

Tired, tired legs......

Met the group for a 5:30am run this morning. I was feeling good out of the gate pushing it into the 630s for the first 4 miles then my legs started to give up. I slowed to somewhere in the low 7s for the remaining 3 miles. Pretty discouraging since I ran the same run last week nearly 3 minutes faster than this morning. I guess the hard 13 on Saturday is still hanging over me.

Something seems off lately, just not sure what it is. I feel like I'm struggling to not fall off in my fitness for some reason. Its almost like I'st lost some drive or something.

Hit the gym for some back today.

Back

T-Grips - 4x12
Superset - Low rows close grip - 4x12, Low rows close grip - 4x12
Weighted Wide Grip pullups - 4x12
High Cable Rows - 4x15
Reverse Flys - 4x12
Superset Dumbbell rows - 7x8 - Ladder set


Abs

Superset - Hanging Leg raises Kneeups - 4x15, Hanging Kneeups - 4x15
Side Plank on a medicine ball - 4x75 secs

New week.... its going to be a rough one

Work is going to suck this week. No way around it.

No running today after 21 miles this weekend. Hit the gym for some chest work.

Chest

Barbell Incline bench press - 4x12
Barbell Decline bench press - 6x12
Dumbbell Flat bench press - 4x12
Dumbbell flys - 4x12
High cable flys - 4x12
Superset - One armed medicine ball pushups - 4x15, Tricep medicine ball pushups - 4x12


Abs

Scissored toe touches with legs raised - 4x15
Crab crunches - 4x15
Planks - 4x75secs

Sore, tired..... ughhhh

Ok, so I'm completely shot today after the hilly 13 miler yesterday. I got in a 8 mile recovery run this morning which did a good job of loosening up my legs, but I'm still fairly sore from the insanity from yesterday and pretty much doing a tempo paced 13 miler.

Tons of football, stretching, and relaxing. Hopefully, the new week brings fresh legs.