Hilly 15.5...

This morning I headed out to meet the Todd's Stumblers for a Saturday morning run. I love running out in this area due to the amazing scenery. This morning had beautiful weather with a clear sky, no wind, and cool temperatures of around 40 degree F. A little chilly, but after a few miles everyone was warmed up. This morning I was running with a few friends one of which is training for a marathon, one coming off of a marathon, and one who is training with me for the Hangover Classic. We had no real pace goal for this run except to enjoy the run. We started off with a very leisurely pace of around 7:40ish, which was perfect with sores legs from squats & lunges a few days earlier. At the 9 mile point we stopped for a quick drink of water and some GU. Then, the pace quickened to around 7:30min per mile for the rest of the run. During the last 3 miles I ran near a 7 min per mile pace because I felt really good. All in all it was a perfect long run for endurance building. The hills on this course are always murder with the "pitbull" hill being the main attraction. Its a hill that rises from a creek for nearly a 1.2 mile climb. I always try and run this hil consistently as I can. I figure if I can run this hill, then almost every other hill will be easier. Everyone in the group has ran Boston and claims "pitbull" is much worse than Heart Break hill in the Boston marathon. It gives me hope.

Ughh... late meetings..

I really hate late meetings on Friday evening especially with the west coast.

So I had to hit the gym at lunch today.

No running today as I'm savings my energy for a very hilly 16 miler tomorrow morning out at Todd's Road.

Arms

Weighted Chinups - 4x12
Wall Curls - 4x12
Tricep extensions - 4x12
Close Handed Barbell Tricep press - 4x12
Weighted Dips - 4x15

Shoulders

Barbell Shoulder Shrugs - 4x15 hold for a 3 count
Superset - Plate Around the heade - 4x24, Shoulder press - 4x12


Abs

Superset - Hanging Leg Raises - 4x15, Hanging Kneeups - 4x15
Side Planks on a medicine ball - 4x75secs

Stiff lower legs....

I met the group for a 5:30am run for the 6.3 this morning. My legs weren't trashed as bad as I had thought they would be. However, my calves were very tight from the hill running so I made sure I stretched them alot before taking off this morning. I started off with a 7:30 pace then decided to push it a bit into the sub-7s. I finished the 6.3 course in around 43:20 this morning. Not my best, but not bad considering the hill repeats from the night before.

Gearing up for a tough night at the gym for legs.

Legs

Barbell Squats - 7x12
Superset - Barbell Lunges - 4x24, Planks - 4x75secs
Fire Hydrants - 4x24 - 3 second count
Hip Adductors - 4x15
Seated hamstring curls - 4x15

Hills, hills, hills

Today, I headed out to run hill repeats after work today. No lifting today as my upper body is very sore from the previous 2 days. It has been awhile since I have done these. I began with a 1.5 mile warmup to loosen the legs up. Unfortunately, it started pouring rain right at the end of the warmup. The hill I chose has a steep profile at the beginning with a leveling at the end. Its right at 0.2 miles long. I ran 10 repeats with recovery jogging back down the hill for a total distance of 4 miles of hill work. I was struggling in the last 3 repeats which just proves I need to do these more often. My running partner kicked my rear doing these. He's alot stronger than I although over longer distances I fair better it seems. We proceeded with a cool down of around 1.5 miles for total of 7 miles today.

Quick turn around with a 5:30am run in the morning with the group.

Slow & Steady - Wind & Rain

Met the group for a 5:30am run this morning. I was feeling good initially running hard through the initial 4 miles of hills. I then slowed down and ran with a friend who has recently became pregnant for the final 3 miles. During the last mile wind & rain started making the last mile pretty cold.

Legs are feeling better today despite the 22 miles over the weekend.

Hit the gym for some back today.

Back

Weighted Wide Grip pullups - 4x12
T-Grips - 4x12
Superset - Low rows close grip - 4x12, Nautral grip pulldowns - 4x12
Reverse Pushups - 4x15
Close Grip Pullups - 4x12
Reverse Flys - 4x12
High Cable Rows - 4x15

Abs

Passing a stability ball from hands to feet - 4x12

Mundays.......

No running today after 22 miles this weekend. Hit the gym for some chest work.

Chest

Barbell Decline bench press - 6x12
One Armed Incline Dumbbell presses - 4x24
Dumbbell Flat bench press - 4x12
Incline Pushups - 4x12
Flys - 4x12
Weighted Box Pushups - 4x12


Abs

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

Travel & recovery

Today, we traveled back home today. As soon as we got home I headed out to take advantage of the 70 degree temps in November for a great 8 mile recovery run. I actually ran much faster than I had planned fora pace of around 715 min miles. Just enjoying football and the weather.