Thanks, Tracey!
Obviously slippin' up on the logging again... Didn't do anything after 9/16 until 9/21 due to the stomach bug. Then resumed.
MON. 9.21.09
AM RUN
DISTANCE: 4.15 miles
TIME: 36:16
AVE. PACE: 8:44/mile 
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WED. 9.23.09
AM WORKOUT -SCHOFFER ROUND 2 - WKT 1
1. FRONT SQUATS: 170#: 5; 5; 5; 5; 5 (120 sec rest)
2A. PULLUPS: +15#: 5; 5; 5; 5; 5 (60 sec. rest)
2B. BB SHOULDER PRESS: 120#: 5; 5; 5; 5; 5 (60 sec. rest)
3. BULGARIAN SPLIT SQUATS: (Two 30# DB's): 10 ea.; 10 ea.; 10 ea.
4A. BB ROWS: 130#: 10; 10; 10 (10 sec. rest)
4B. DB INCLINE BENCH PRESS: Two 60# DB's: 10; 10; 6
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FRI. 9.25.09
PM RUN
DISTANCE: 4.0 miles
TIME: 35:20
AVE. PACE: 8:50/mile 
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SAT. 9.26.09
PM WORKOUT
ROUND 2 - WORKOUT 2
1. DEADLIFTS: 270#: 8; 8; 8; 8 (2 min. rest)
2A. BENT LATERAL RAISES FOR DELTOIDS: (two 10# plates): 12; 12; 12 (10 sec. rest)
2B. PLANKS: 120 sec.; 90 sec.; 75 sec. (90 sec rest)
3. STEP-UPS: (two 20# DB's): 15 ea.; 15 ea.; 15 ea. (90-120 sec. rest)
4A. SWISS BALL PUSHUPS: 20; 14; 10 (10 sec. rest)
4B. HANGING PIKES: 10; 7; 8 (90 sec. rest)
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SUN. 9.27.09
PM RUN
DISTANCE: 6.2 miles
TIME: 55:23
AVE. PACE: 8:56/mile
the last 1.5 miles or so was a series of fast paced strides with walk intervals
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MON. 9.28.09
AM RUN
DISTANCE: 4.0 miles
TIME: 33:44
AVE. PACE: 8:26/mile
did some strides for the last mile of this run also
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WED. 9.30.09
AM WORKOUT - SCHOFFER - ROUND 2 - WORKOUT 3
A. SQUATS (2 min. rest): 275#: 5; 5; 5; 5; 5
B1. 2-POINT DB ROWS (60 sec. rest): 85#: 5 ea.; 5 ea.; 5 ea.; 5 ea.; 5 ea.
B2. BENCH PRESS (60 sec. rest): 170#: 5; 5; 5; 5; 5
C. SINGLE LEG ROMANIAN DEADLIFTS (90 sec. rest): 100# (two 50# DB's): 12 ea.; 11 ea.; 10 ea.
D1. CHIN-UPS (10 sec. rest): 8; 7; 5
D2. DB SHOULDER PRESS (90-120 sec. rest): (two 42.5# DB's): 10; 10; 10
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THURS. 10.1.09
PM RUN
DISTANCE: 4.15 miles
TIME: 38:11
AVE. PACE: 9:12/mile
did fast paced strides for the last 1.5 miles (with walking intervals)
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SAT. 10.3.09
PM RUN
DISTANCE: 6.0 miles
TIME: 51:26
AVE. PACE: 8:34/mile
did fast paced strides for the last 1.25 miles (with walking intervals)
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SUN. 10.4.09
AM WORKOUT -SCHOFFER ROUND 3 - WKT 1
1. FRONT SQUATS: 175#: 4; 4; 4; 4; 4; 4 (120 sec rest)
2A. PULLUPS: +20#: 4; 4; 4; 4; 4; 4 (60 sec. rest)
2B. BB SHOULDER PRESS: 125#: 4; 4; 4; 4; 4; 4 (60 sec. rest)
3. BULGARIAN SPLIT SQUATS: (Two 35# DB's): 8 ea.; 8 ea.; 8 ea.
4A. BB ROWS: 150#: 8; 8; 8; 8 (10 sec. rest)
4B. DB INCLINE BENCH PRESS: Two 65# DB's: 8; 8; 8; 7
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Still haven't exceeded five total workouts in one week (running + weights). This week I'm hoping to finally do six. I'm happy with most weight routines overall. Running is pretty bad. I've been ending my runs with some fast paced strides of various distances (all less than 0.2 miles) with short walking intervals to get in a little bit of speed work. Continue to battle simply being tired from work and commuting.
I'm seriously thinking of aiming for this race in February:
Mount Cheaha 50K Trail Run. It's been on my list for a few years, and I have almost four full months to train. Now that running season is finally here, I may give this a shot. I don't have any night classes in the Spring, so my work schedule will finally be more conducive to training.
Linear Mode
