Wednesday evening tempo

Today, was a non-lifting day with a planned tempo run in the evening through Mastersonstation Park. I ran with a friend of mine who to my dismay was on 2 days of rest so he had some very fresh legs. This route has a portion in the middle of about 2.5 miles worth of steady climbing with a few plateaus. Anyway, this was a solid tempo run as we finished the 7 mile loop in 46 minutes. That's roughly a 635ish pace which is a very quick tempo. I was struggling at the end with some tired legs from my hilly 7 miler the day before. Not that I'm making excuses, but my legs were heavy.

The weather was beautiful with temps in the mid to low 60s which is perfect running weather. I'm dreading the cold weather just around the corner.

5:30am group run in the morning. Doubt I'll be running too fast with this effort tonight.

Tuesday.... oh I hate these type of days

Now, I must say most of the time my job isn't so bad. I get to work from home, have a somewhat flexible schedule, and find my work interesting most of the time. However, spending time on endless conference calls does bother me. Some weeks I get lucky. However, this week is not one of those. I'm stuck reviewing statements of work with customers for about 17 hours this week via conference calls. This means pretty much I'm tied to my office phone all day everyday for the week because the 17 hours will turn into 25+ hours after prep meetings, followup calls, etc.

Today, I made it the group run for a 7 miler. I felt a bit off today. Luckily, the faster group was either tapering or recovering from a race. We put in about a 650ish pace for the 7 mile. My legs were stiff the entire run. The 7 mile route is very hilly so it wasn't that bad.

Hit the gym for back day....

Back

Superset - Hammer strength low isolated rows - overhand grip & underhand grip - 4x12 each
Superset - High rows - 4x15, Reverse flys - 4x12
Wide grip pullups - 4x12
Side to sidebar pivots - 4x15
Barbell bent over rows - 4x12
Close Grip pullups - 4x12

Abs

Pass an exercise ball from feet to hands - 4x12
Leg raises - 4x12

New week....

No running today after 20 miles over the weekend. Full week of running ahead with a taper week next week before the relay.

Chest

Barbell flat bench press - 5x12
Dumbbell one armed incline bench press - 4x12
Barbell decline bench press - 4x12
Superset - Dumbbell flys - 4x12, Low cable flys - 4x15
Hammer Strength incline press - 4x12
Superset - Medicine ball one handed pushups - 4x15, Medicine ball tricep pushups - 4x12
Weighted Box Pushups - 4x12

Abs

Superset - Hanging leg raises - 4x15, Hanging Kneeups - 4x15
Side plank on a medicine ball - 4x75secs

Dry run......

Today, was a recovery run from the long run yesterday. The weather was beautiful and very welcome after the rainy weather over the past few days. I set out on my normal 8 mile loop around my neighborhood. I tried to set my pace at around a 730ish pace, but I think I was a bit slower than this.

My lower right leg injury seems to be flaring up a bit so I'm planning on taking it easier over the next couple of weeks.

Full day of football ahead and rest before I busy week.

Monsoon run....

Got up this morning to a pouring rain. Not a good start to my weekend or a long run for that matter. Met the group at Magee's Bakery. Surprisingly, 2 more people did show-up. Truly, I thought that no one would show.

I must say I showed how hardcore I was today running an average pace of 720 or so for the 12 miles in the rain. My feet remained mostly dry until mile 5 when I hit a very large puddle. Oh well, this is why they make these run dry socks right? This is one of those runs where you run with pride because you know everyone is looking at you like you're insane, and they might be correct to a degree.

It was a good run with some company which is always good. At about mile 3 my legs loosened up and I warmed up nicely so the rain wasn't an issue. During the last 2 miles I must say I did feel the extra weight the rain added to my body. It felt like I had some small weight in my shoes. All good training and no blisters to boot.

44 miles for the week. A little short of the 45-50 goal, but still dealing with a sore foot from an injury 4 weeks ago.

Gearing up for the UK vs FLA game. just hope we don't get killed.

Long week

It has been a long week. Lots of activity with work, so I'm just happy the weekend is here. Gearing up for a wet long run tomorrow.

I hit the gym for some arms and shoulder work.

Arms

Weighted Chinups - 4x12
Weighted Dips - 4x15
Triangle pushups - 4x20
Isolated decline curls - 4x12
Superset - Dumbbell tricep extensions - 4x12, Dumbell hammer curls - 4x12

Shoulders

Barbell Shrugs - 4x15 for a 3 count
Superset - Dumbbell side raises - 4x12, Dumbbell shoulder press - 4x12
Plate around the head - 4x24

Abs

Weighted kneeups - 4x15
Side plank on a medicine ball - 4x75secs

Short Intervals

This morning I met up with the group at John's at 5:30am for the Thursday 6.3 mile course. Today, the order of the day was 6 x 2 minute intervals since one of the group was gearing up for a half-ironman(Triathlons are something I'll never be able to do because I can't swim very well.) this weekend. Pretty much the consensus with some of the more serious runners that I run is that doing some short race paced intervals a few days before the race is good for reminding one's body of what race pace is like. This also will not beatup someone to the point where it affect their race day performance. I ended up with an overall time of 41:40 for the 6.3 mile course. No cool down today with 31 miles already on my legs this week.

Leg day at the gym..... I just can't explain how much as a runner leg day challenges me.

Legs

Barbell squats - 6x12
Barbell lunges - 4x24
Goblet squats - 4x12
Hip Abductors - 4x15
Fire Hydrants for a 3 count - 4x24

Abs

Planks - 4x75secs