Just run

Feeling under the weather but feeling a lot better than last week.  Three laps and a sprint around the field make 2 miles.  First lap is the longest lap to warm up and cover the extra distance.  Last two laps are just maintaining pace.

Lap 1 - 8:52.59

Lap 2 - 7:27.72

Lap 3 - 7:20.90 = 23:41.21

Need to drop 5 minutes off that time.

Got to the gym and forgot my entry card.  Went back home and opted for pushups, situps and air squats.  I was attempting to do a pyramid but ended up setting a number and working towards it halfway through.  The number? 100.  100 reps of pushups, 100 reps of situps (but I had to throw some rowers in there once my back started tightening up), and 100 reps of squats.  Took me an hour.  

I'm still suspicious of the distance that I'm unwilling to remeasure.  However, it is about 3 miles which suits my purpose.  Two laps around the neighborhood.

Out - 19:39.93   Back - 19:25.43 = 39:05.36

Fighting a chest cold that is getting better but is not completely better yet.

Bench - 185: 2x12, 1x8

Deadlift - 135: 1x8, 2x10 (I hate legs.  Just saying.)

Seated Row - 140: 3x12

Dumbbell Sh Press/curl - 35: 1x12/1x12, 2x10/2x10 (Sucks)

Calf raise - 3x15

Tri push down rope - 70: 3x12

Treadmill - Incline at 3.  1 mile at 15:57.  Arms felt so much better after the walk.  The pumped up feeling was gone, but they felt closer to normal and functional after the recovery walk.

I had to have a talk with myself this morning to get me out of the door.  It worked.  Once I was outside, that was all the motivation I needed for the most part.  While 3.2 miles is just a warmup for some, it was enough of a workout for me.  Trudged along and had to remind myself at the bottom of every hill that I wanted to go 3.2 miles and nothing less for the day's run.  Total time - 37:32.51.

Mile 1 - 11:19.45                                          Mile 3- 12:06.01

1.5 Mile Marker Out - 5:34.31                    1.5 Mile Marker Back - 6:11.29

1/10 Out - 1:11.73 (18:05.49)                      1/10 Back - 1:09.72

Warm up with 20 pushups and 32 situps.  

Bench: 185 - 2x12, 1x8, 1x4 (took a while but got those reps in)

Deadlift: 155 - 3x10 (I hate high reps.  Harder than I thought)

Seated row: 140 - 1x12             160 - 2x12

Barbell Shoulder Press Standing: 65 - 3x12 (Last 4 reps were hard)

Cable Curl: 45 - 3x12 (Mentally, I think I'm built for 8 reps or less.)

Rope Tri Push Down / Calf raise: 70 - 3x12 / body weight - 3x15

Treadmill: cool down for 11 minutes at slow walk.  Got a half mile in.

I'll count it as three.  Two laps around the neighborhood with just the perfect chilly weather for running.  I'm the fastest man alive when I run by myself.  I felt like I was picking up the pace.  While the back half was faster than the first half, that is the way it usually is since I use the first half to warm up.  It felt good to be out today.  Wanted to keep going but didn't want to overdo it.

Out - 18:17.58   Back - 17:45.44 = 36:03.02

That's a 12:01 average.  Simply blazing.  I'm just happy I got out today.

Quick workout.  Procrastinated away some precious time.

Bench: 185 - 2x12, 1x9 + 1x3 (to finish out)

Leg Press: 220 - 3x12

Barbell Shoulder Press: 65 - 3x12

Treadmill at incline of 3.  Five minutes walking to warm up.  Six reps of 30/60 (2 @ 6.5, 3 @ 7, 1 @7.2.  Hit a mile at 13:40.  

One hour on an elliptical at level 6.  Slow and steady.  Didn't want to get out into the slow drizzle this morning but still wanted to do something.  No idea how far I actually went.  I just know I made it to an hour.  I'm happy with that for today.

Woke up a little too early this morning.  Did a quick 10 pushups and 20 situps to get the blood flowing and got out the door before I changed my mind.  Two laps around the neighborhood.

Out - 18:57.91  Back - 18:42.51 = 37:40.42

Eating a lot of junk lately.  Felt it this morning.