Never-ending Quest to be Leaner, Stronger and Faster.

[GG300]

Friday April 13 5:30 AM Scheduled Lifting Session. I was running late so I hit the lifting right off.

Straight Sets with 90 seconds rest

DB Flat Bench 15@50# 12@60# 7@65# 7@65#

Standing Arnold Press 12@30# 12@30# 10@35#

WG Low Cable Row 12@125# 12@125# 12@125#

BB High Pulls 12@70# 12@70# 12@70#

Skull Crushers 10@70# 10@70# 10@70#

Standing EZ Bar Curls 12@70# 12@70# 12@70#

I really had to push to get my ass out of the chair and get to the gym again this morning. I almost had myself talked into blowing off the workout and doing it Saturday instead of some core work I had planned on. Hopefully it is just the crap at work and the weather that is bothering me and not a relapse of my couch potato years.

T- 30 and counting

[twinsavsvikingsfan]

Way to get it done.

[GG300]

Friday April 13 4:30 PM Rescheduled 6 Mile Run. 51 degrees with 5 - 10 mph winds. Considering the recent weather blip today almost seems tropical. Still not much inspiration to get out there as the lazy bug has seemed to bit me squarely on the ass this week. At least it was nice to get out there in only a tee shirt and shorts. Ran a slightly shorter version of the same course that I ran on Tuesday. After pushing past the first 4.5 miles I didn't have much mentally but nothing was bothering me otherwise so I cranked the tunes and pushed on. As I kept going I really started thinking about the race and questioning my motivation to run it. As I made the turn for home I just decided that if I didn't finish 6 today that I would go out and run it again Saturday. That was definetely enough to get my butt moving. I finished 6.03 Miles in 1:18:45. At least there were no walks. Saturday I am getting some new shoes and I will get in a couple of extra miles after that to start to break them in. Sunday I am scheduled for 10. After I cooled down I had a much more positive attitude.

T - 29 and counting

[BamaDave]

Good job pushing through the run when you didn't really feel like it. Fridays can be the worst days at the end of the work week.

[GG300]

Sunday April 15 8:00 AM 34 Degrees and Sunny with a 5 mph wind Scheduled 10 Mile Run. I was very intimated by this run today considering how little energy I have had at my last several attempts at runs. I got through the first 3 miles which are relatively hilly and then entered into a rolling downhill portion to the 5 mile mark where I was met by my girlfriend with a cold bottle of water. I found a little more juice over the next 1.5 miles but after that I was running on vapors. I hit 7.59 miles at 1:45:02 (13:50 pace) and saw a gradual hill for the next half mile and just couldn't find it in myself to push up that hill. I walked for several blocks and got in another .75 miles before I was cashed. I finished out the run walking 1 block and running 3. Final time was 2:20:37. Just after 7 miles I saw a possum laying dead in the ditch and thought to myself I know how you feel buddy and I have 3 more miles to run.

[GG300]

Monday April 16 5:15 AM Scheduled Lifting Session. Still feeling some of the effects of my run from yesterday but as odd as it sounds my energy levels seem to be higher today then the last few weeks.

Straight Sets with 1 minute rest

DB Incline Bench Press 12@50# 10@55# 8@65#

WG Low Cable Rows 8@137.5# 8@137.5# 8@137.5# 8@137.5#

BB High Pulls 10@80# 10@80# 10@80#

Standing Arnold Press 12@30# 12@35# 9@35#

DB Overhead Tri Extensions 12@45# 12@45# 12@45#

Standing Alternating DB Curls 12@30# 12@30# 12@30#

The workout felt great and the hot tub afterwards felt even better.

T - 26 and Counting

[GG300]

Originally Posted by BamaDave

Good job pushing through the run when you didn't really feel like it. Fridays can be the worst days at the end of the work week.

As far as Friday being the worst I definetly second that, after a crap week at work I felt more like throwing a few back not going for a 6 mile trot.

[GG300]

Tuesday April 17 3:45 AM 39 Degrees with 3 mph wind. Scheduled 6 mile run. It seemed pretty warm out so I ventured out with a couple of long sleeve tee's, shorts and gloves. I finally got around to picking up some new shoes last night so I thought I would break them in this morning. The guy suggested that I stick with NIKE products since that was what I was using and I was not having any problems. He was able to get me a shoe (Triax X +) with more cushioning to accomodate my weight. I added what I thought would have been a mile to my 5 mile course as it is close to home in case I had to change shoes. Much to my surprise I knocked off the whole run with no discomfort and actually felt a little energized when I was done. Total distance of 6.13 miles in 1:22:39. This was a true nonstop run as I didn't have to stop for any traffic at all. This gives me a ray of hope for this weekends long run.

T - 25 and Counting

[twinsavsvikingsfan]

Nice going. New shoes are great.

[GG300]

Wednesday April 18 5:15 AM Scheduled Lifting Session Started out with some core work and then to the lifting

Super Set with 90 seconds rest

Ball Crunches 20@BW 20@BW

Ball Planks 60 Seconds 60 Seconds

Straight Sets with 60 seconds rest

Bench Press 12@155# 5@185# 5@185# 5@185#

Wide Grip Lat Pulls 8@137.5# 8@137.5# 8@137.5# 9@137.5#

BB Military Press 12@75# 12@80# 12@80#

Bent DB Rows with 2 second hold 12@25# 12@30# 12@30#

Back Hyperextensions 15@25# 15@25# 15@25#

My trainer came over to give me crap this morning as this is my first week in over 2 years that we didn't have a session. I gave him a month off and I will start back with him after my race. I did talk with another trainer from the gym this morning who has given me racing pointers in the past. She is trying to get me to enter a Duathalon with her and a group from the gym. Just due to the fact that she is smoking hot I might consider it. I would most likely never see her in the race but training behind her would be enjoyable. If I was only 25 years younger.

Thanks Jim the shoes seem to help and they are not even broken in yet. The new shoes and nice weather this weeken actually has me looking forward to my 11 miler. Must be the sick bastard in me coming out.

[GG300]

Thursday April 19 5:15 AM Nothing scheduled for the AM 6 Mile Run for the afternoon. Decided to hit the gym for some additional arm and core work rather than sit around the house. I started with 13 minutes of intervals on the eliptical and then hit the weights.

Straight sets with 90 seconds rest

Leaning Preacher Curls with EZ Curl Bar 12@70# 12@70# 12@70#

Seated Overhead DB Extensions 12@45 12@45@ 12@45@

Incline DB Curls Alternating 5@35# 5@35# 5@35# 5@35#

Cable Tri Extensions with Rope Grip 12@105# 12@110# 12@110#

Super set with 2 minutes rest

Standing Cable Crunches 15@175# 15@175# 15@175#

Standing Oblique Crunch Right 15@45# 15@45# 15@45#

Standing Oblique Crunch Left 15@45# 15@45# 15@45#

I know that people here frown upon arm work but it is only 2 months away from summer and I gotta make sure I fill out the sleeves on those golf shirts.

[UpNorth]

What's with all that arm work?! All you really need is squats and milk! I love taking a day every now and then and just going to the gym and doing whatever the heck I want. It a great break from the typical intensity.

How's the "clean living" coming along? Only a couple weeks left to race day, right?

[GG300]

How's the "clean living" coming along? Only a couple weeks left to race day, right?

I will tell you next week. I just got invited to todays Brewer Game from one of my Vendors. We will be in their luxury box with all the food and beer free. Next week I have to be in Indy for meetings with the new owners of my Mall. They have 3 days of wining and dining in the works for us. Oh Gods of running give me strength. I will be leaving in a few minutes to get in my 6 miles before the noon game today. They never include these little interuptions in the training programs.

[GG300]

Thursday April 19 9:15 AM Scheduled 6 Mile Run. Decided to short it so I had some time to clean up and get to the Brewers Game by 12. I ran one loop focusing on pushing harder than I have been on these runs. I finished 4.41 miles in 56:01. I have to check back but I think this was my best pace ever (12:48) for a run of this distance. Hopefully this means that after my half I can focus on some speed work and put in some sub 30 5K's this summer.

The Brewer game was fun and I did indulge a little. I believe in the man laws it states that if you are invited to a ball game with free food and beer that you must partake or you could lose your man card.

I will do a make up run of 3 miles after work as penance.

[GG300]

Saturday April 21 9:00 AM 55 degrees and Sunny. Makeup run today to cover shorting Thursdays run. Decided that I was sick and tired of training alone so I found a 5K being run in the nearby community of Brown Deer. I was just looking for a nice even paced run with some people around. I finished in 36:31 and had a nice time. I was only beat by the top 7 finishers in the 10K so that was better than some of last years runs. Nothing spesciial other than it was nice day and I had a very enjoyable run. The 14 year old winner came in at 19 something and the winner in my age group, 45 - 49 came in at 17:48. I guess I don't have to worry about hanging around for the award presentations at many of these things.

[GG300]

Sunday April 22 7:45 AM 62 degrees and sunny with 8 mph winds. Scheduled 11 miles. Never got into this run at all. Generally everything on my body starts to loosen up after the first mile but today was totally different. All the way through the first 5 miles I felt like crap. Decided to tank the run as I neared home with a final distance of 6.38 miles. I don't know if I was still feeling the party from Thursday or maybe running the race then working in the yard yesterday was too much but whatever it was I had nothing this morning. I will try to get in another quick 3 today to keep up my mileage. I sure hope something comes to me next week when I try for 12 or my first Half is going to be a really ugly expierence.

[MissDee]

I do enjoy your race reports

Don't sweat today. It happens. Apparently your body just decided to take a step-back week. You've been consistent in your training. You'll do well next week - this was a fluke.