Just run

Twenty air squats, 20 pushups, and 20 rowers to warm up.

Starting off the week right.  Two laps around the neighborhood.  Well, I was going to walk the whole thing, but I didn't have enough time to do that.  I ended up just walking a mailbox and then running to the next mailbox.  That helped to keep my time under an hour.

Out - 21:43.95   Back - 24:33.75   =  46:17.70

I was just going to walk the whole second lap but a jogger helped to motivate me.  I didn't want to get lapped.

60 pushups: 30, 18, 6, 6 (5 minute rest between first and second set.  4 minute between second and third.  3 minutes before last set).

Numbers aren't very good.

Walked three miles to measure a course with GPS.  Driving the route with my car, I measured two miles.  On Google Maps, I measured two miles but the route was a little shorter.  I walked it this morning and Google Maps wins.  My GPS and Google Maps agree.  I'll take two out of three.  Average of 15:28 mile.

Although last week started out great, I really enjoyed the 4th and every day after it.  Now, I return to reality.

Pushups: 31, 15, 9, 5

Four miles with a 55 lb pack on my back.  Took about 1 hr and 10 min.  I suck.

A little sore from yesterday.  Got on the elliptical for an hour at level 5.  Covered 5.3K during that time.

Jogged a mile and a half and then my motivation dropped.  Walked the last two miles.

Out - 18:29.81 

Lap 2 - 18:49.44 (Run / Walk but I didn't turn for home which would've added a couple more minutes.)

Random walk to get more distance - 20:48.48 = 58:07.73

Down the Cape Fear trail for 2.1 miles and then back.  On the way back, the hills seemed steeper and longer.  Oh well.  I made it back.  Have to work my way back to 12 miles with 55 lbs.  It doesn't seem like much, but the humidity and heat kill me as well as all of my other excuses.

Mile 1 - 18:05.01

Mile 2 - 18:00.02.    Turn Around - 1:53.07  Back - 1:46.22

Mile 3 - 18:38.65

Mile 4 - 19:12.14 = 1 hr 17:35

4:30 pushups.  Pushups for 20 seconds and rest for 10.  After the first two sets, I was burned out.  Went to my knees to finish up the last seven.  Just a bad day for pushups.  

4:30 core.  Exercise 20 seconds and rest for 10.  Rotated between 3 exercises, ankle tapper, flutter kicks, and rowers.

60 minutes on elliptical at level 5.  Covered 5.4K.

Five miles with 55 lbs.

Mile 1 - 18:16.65 (I passed some people out for a stroll.  It made me feel fast.)

Mile 2 - 18:31.17     Halfway - 9:24.25

Mile 3 mark - 9:32.44  Mile 4 - 18:44.76  Mile 5 - 19:56.04 = 1 hr 34:25

I'm supposed to do this in 1:15 so I have some work to do.  Work on strengthening that back and feet.

I feel like I should have been so fast this morning.  I wasn't.  I did feel great though.  4.2 miles with 55 lbs.  Didn't do 5 due to lack of time.

Out                         Back

.5 - 9:19.40             9:07.11

1 - 9:06.65              9:26.21

1.5 - 8:49.12.          9:13.08

2 - 8:59.93              8:55.79

2.1 - 1:48.96.         1:46.73

1 hr 16:32

Couldn't get over the mental block today.  I didn't want to run so I just ran one lap.  I started doing sprints on my second lap and then walked when my leg disagreed with me.  Try again tomorrow.

Warm up with 40 pushups and 4:30 for reverse crunch, supine bicycle, and ankle taps (work for 20 sec and rest for 10 sec).

Lap 1 - 18:25.19     Lap 2 - 26:35.68 = 45:00.87

While I am happy to get out, I can do better.  

Walked two laps.  I started out running, but then decided to give my legs a break.  I just wanted to re-measure the route.  It does come out to about 3 miles.  I walk at about 18:30 to 19 minute mile.  It took about an hour.

Out - 27:27.73   Back - 28:07.99  = 55:35.72

Six miles with 54 lbs.  

Mile 1 - 18:25.94

2 - 17:57.25

3 - 18:07.66

4 - 18:34.11

5 - 18:53.87

6 - 19:30.28 = 1 hr 51:29

In my imagination, I can run 12 miles with a 55 lb ruck on my back.  However, in reality, I hate running just 3 miles with no weight.  I came to the shocking realization that I would have to run a lot more than 3 miles with no weight in order to make 12 miles with weight.  That was motivation enough to do a 3 miler this morning.

Two laps around the neighborhood. Out - 18:18.44  Back - 18:46.54 = 37:04.98

You have to start somewhere.

55 lb ruck at a 15 min / mile pace for 4 miles.  I tried to walk fast, but that is just impossible for me at this point.  I have to run some of it.  I'll have to run most of it to tell you the truth.  Finished in about an hour.  May have been a few seconds over.