Just run

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.