Just run

Let the hurt begin.

Bench: 195 - 3x8, 205 - 1x5

Leg Press: 240 - 3x8

Seated row: 180 - 3x8

Seated Sh press: 90 - 3x8

Cable Curl / Tri Push Down: 40 / 105 - 3x8 (Too easy)

20 minute walk around the parking lot.  In the morning, the parking lot is completely empty and makes a perfect track.  It is probably 35 - 40 yards long.  Who knows?  I'm not good at distance estimates.

48 minutes on an elliptical at level 5.  Who knows what that distance really translates into?  I'll take it.  Better than nothing.

Bench: 195 - 3x8, 225 - 1x3 (So happy I can lift 225 once again)

Leg Sled / Calf Raise: 180 - 3x8, 3x8

Seated Row: 180 - 2x8, 200 - 1x8

Dumbbell Sh Press / Alt Curl: 35 - 3x8 / 3x8

Cable Tri Push Down: 90 - 3x8 (Harder than usual today)

Parking lot sprints: 10

Took about a minute for each sprint.  I "sprinted" down and walked back and then repeated.  However, for the last four reps, didn't walk and just took a couple of seconds to catch my breath before sprinting back in the interest of time.

A lot of room for improvement.

Fun day.  Spent an hour in the gym.  Tried Jacob's Ladder for the first time.  Harder than it looks.  After warming up for a couple of minutes, did 5 reps of 30 seconds with 30 seconds off.  For a total time of 2:30, I only made it 242 feet.

Moved on to another machine which seems like a cheaper version of an elliptical.  Spent 20 minutes on it but didn't pay attention to anything else.  Set at level 5 for weight loss.

Moved on to the treadmill and just walked for 25 minutes.  1.42 miles in 25 minutes at an incline of 3.

Nothing significant of note, but it was just what I wanted it to be.  It was a fun day in the gym and saved a little bit of wear on the knees by avoiding the pavement.

Had to improvise a little today.  Jogged around the abandoned neighborhood to make sure the streets were clear.  They were.  After the jog, did a little walking, but we won't count that.

Made it back in the gym at least once this week.  It has been a busy week.

Bench Press: 205 - 1x5, 210 - 1x5, 215 - 1x5, 225 - 1x8

Leg Press: 280 - 2x5, 300 - 1x5

Seated Row: 200 - 2x5, 220 - 1x5

Dumbbell Sh Press / Curl: 40 - 3x5 / Calf Raise (Body Weight): 3x10

Tri push down (triangle bar): 1 set of 5 for each weight - 120, 130, 140, 150.  The bar makes it so easy.  The rope makes it harder.  Next time, I'll use the rope.

Sci-Fit Arm bike: 8 min qwik fit at 290 lbs for 1.64 miles.

15 minutes on the treadmill for a walk: incline of 3, pace 3.5.

Two laps around the abandoned neighborhood.  15:42 on the second lap which puts me at about 31:24 or longer for two laps.  Just happy to not have anything break.

Lift day.

Bench: 215 - 1x5, 225 - 2x5

Leg Press: 280 - 3x5

Dumbbell Sh press/curl/calf raise: 40 - 3x5/3x5/3x15

Tri push down (tri bar): 150 - 3x5

Incline row: 90 - 3x5

Sci fit hand bike: 8 min

Treadmill: walk 5 min

Elliptical Trainer for an hour at level 6.

Bench: 175 - 2x12, 185-1x12

Leg Press: 200 - 3x12

Seated row: 140 - 3x12

Shoulder Press: 75 - 3x12

Cable single curl: 45 - 3x12

Tri push down / calf raise: 60 - 1x12, 100 - 2x12 / 3x15

Walking on a treadmill with incline at 3 and speed at 3.5, it took 34:40 to hit two miles.

Warm up for 8 minutes on Sci-fit hand bike for 1.6 miles.  Then hit the dreaded treadmill. For some reason, I can't seem to get over my lack of motivation to run.  Started it up and got moving.  Just have to stay consistent.  Covered 3 miles in 41 minutes.  Five minutes to warm up and 3 to cool down.  Slow pace of 13:02 to 12:45.  Hit 2 miles at 27:17 and 2.5 at 33:40.

Did four sets of pushups and situps at 30 seconds apiece.  Burned out on the third set of pushups and had to go to my knees.

I was surprised to find a slower runner than myself.  He just needs to run a little more and hydrate as well.

Leg Press: 220 - 3x12

Seated Row: 160 - 3x12

Cable Curl Single: 45 - 3x12

Sci-fit Arm Bike: 8 min (1.6 miles)

Treadmill: 40 minutes at incline of 3.  Slowly brought the speed up from 3.5 to 4.2.  Didn't realize I could walk at 4 mph anymore.  Treadmill is easier but anything is better than nothing.  Slowly working my way back.

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.

Bench: 205 - 3x8

Leg Press: 220 - 3x12 (Knees are hurting)

Shoulder Press: 40 - 1x8, 45 - 1x8, 1x7

Cable Curl: 60 - 3x8

Tri push down rope: 70 - 3x8

Seated row: 160 - 1x8, 180 - 2x8

Calf raise: 3x15

Walk for 25 minutes.  It was extremely slow.  Landed hard the previous day and my legs are still feeling it especially in the knees.

Bench: 205 - 3x8

Deadlift: 185 - 3x8

Tri pushdown: 150 - 3x8

Quick workout to get something in.  Did my favorite lifts and left.  Walked for 17 minutes.  My legs are starting to feel normal again.  I'll start running again soon.

My daughter was motivated to go running this morning.  I tried to make her go back to sleep, but she was so excited.  We ran/walked to her school.  On the way home, her feet hurt so she made me carry her.  Next time, we will bring water.  Not much of a workout, but it was time well spent.

Bench: 205 - 1x8, 210 - 1x8, 215 - 1x8, 225 - 1x5

Leg Press: 240 - 1x8, 260 - 1x8, 280 - 1x8

Seated Row: 140 - 1x8, 160 - 1x8, 180 - 1x8

Seated Dumbell Sh Press: 40 - 1x8, 45 - 2x8 (Sitting makes it easier than standing.)

Cable curls: 60 - 3x8

Tri pushdown: 150 - 3x8   Calf Raise: 3x15

Walked for 25 minutes.  Got 4 short hills in walking (but it might have been five).  Attempted to sprint the same hill 4 times, but it probably looked more like a speed walk up the hill.

Just wasn't feeling it this morning.  Both knees were aching.  Walked the three miles instead of jogging it.  Just happy to be up and out and have something on the board.  Two laps around the neighborhood.  Total time - 59:47.91

Feeling a lot better.  Looking at my lack of workouts on the calendar was enough to push me out the door this morning.

Warm up: 20 pushups, 30 situps

Bench: 225 - 3x6, 245 - 1x1

Leg press: 280 - 2x6, 300 - 1x6

Seated row: 180 - 2x6, 200 - 1x6

Dumbbell Sh press: 45 - 1x6, 50 - 1x6, 55 - 1x6 Calf Raise: 3x15

Tri push down (rope): 120 - 3x6     Cable Curl: 45 - 3x10

Walked one mile in 20 minutes.  Giving my knees a little more time to recover before jogging.

Bench: 225 - 2x6, 1x8  245 - 1x3

Leg Press: 280 - 1x6, 300 - 2x6

Seated Row: 180 - 1x6, 200 - 2x6

Dumbbell Seated Sh Press: 45 - 1x6, 50 - 1x6, 55 - 1x8 (Shoulders don't like the weight)

Tri Push Down (Triangle bar): 150 - 3x12   Calf Raise: 3x15

Cable Curl: 75 - 3x6

Walked the mile.  Added in 8 hill sprints.  The hill is short.  Sprint up the hill.  Walk down the hill.  Legs feel good today.

This is my favorite part of the lifting cycle.  I like doing less reps and finishing up faster in the gym.

My legs were a little stiff.  I was surprised.  Two laps around the neighborhood.  It felt good.  I felt like I was setting a world record.  Then I looked at my watch and discovered I wasn't.

Out - 18:54.82.        Back - 18:20.63 = 37:15.45

Busy week.  Let my schedule get the best of me.

Bench: 225 - 3x8

Deadlift: 225 - 3x6 (handles up.  Isn't it funny that I can do more reps on the bench? I just hate legs.)

Seated Row: 200 - 1x6, 220 - 2x6

Took off for a 30 minute walk.  Was going to add some hills in but opted out. 33:24 total time out and about.  Not a great workout but better than no workout.

Lifted weights but forgot to record.  See Friday's workout from this week to get an idea of what I did.

Warm up: 30 Knee pushups, 33 situps

Bench: 225 - 2x8, 1x7  245 - 1x1 (Just not my day.)

Deadlift: 245 - 3x6

Seated row: 200 - 1x6, 220 - 2x6

Seated Shoulder Press: 135 - 1x6, 150 - 1x6, 165 - 1x6 (Obviously not as hard as free weights)

Cable Curl: 65 - 3x6

Tri push down (triangle bar):150 - 3x10   Calf Raise: 3x15

Run/Walk for 25 minutes.  Tried to focus on form for 50 paces then walk for 50 paces.  Got 10 small hills in.  A little over a mile.

Two laps around the neighborhood.

Out - 18:47.58    Back - 18:08.09  = 36:55.67

Started just after 5 and back just before 6.  The world for the most part is still asleep.  Love having the road to myself.

Overslept.  Had just enough time to get two lifts in and grab something for the store for my little one going to school.

Bench: 245 - 1x3, 255 - 1x3, 265 - 1x3

Leg Press: 300 - 1x3, 320 - 1x3, 340 - 1x3

Two laps around the neighborhood.  Jogged for the first half mile to warm up.  Ten reps of 60/120's.  Run for a minute, rest for two.  However, I started jogging after about 1:20 to 1:30 of walking to make the transition to run a little easier.

39:43.66 (About 13:15 average)

Warm up with 30 knee pushups and 33 situps.

Bench: 255 - 1x3, 265 - 2x3 (Stuck on 265. Not willing to go heavier without a spot.)

Deadlift: 275 - 3x3 (This was easy.  However, don't want to go to heavy.)

Dumbbell Shoulder Press: 55 - 1x4, 60 - 2x4 (Getting the weight up to shoulder height is the hardest part.)

Seated row: 240 - 2x3, 260 - 1x2 (260 was too heavy.  Couldn't pull it back without cheating.)

Tri push down (rope): 150 - 3x3 (Easy)

Cable curl (rope): 150 - 3x3 (Easy)

Walked for a mile to cool down.

Made it on to the board for this week.  Finally!

Bench: 265 - 2x3, 270 - 1x3, 225 - 1x10

Leg Press: 320 - 1x3, 340 - 1x3, 360 - 1x3

Seated Row: 220 - 1x3, 240 - 2x3

Shoulder Press Machine: 165 - 1x3, 180 - 2x3

Tri Push Down (Rope): 150 - 3x5     Calf Raise: 3x15

Cable Curl (Bar): 150 - 1x5, 165 - 1x5, 180 - 1x5

Walk for 20 minutes to cool down.  Covered just a hair over a mile.

Warm up for a half mile.  Ten reps of 60/120s.  I could probably run a little faster on the sprints.  Just not feeling it this morning, but got it done.

Out - 19:43.37   Back - 19:47.18   =  39:30.55

Walk for 1 hour and 6:32 to make 3.5 miles.

Got a little too excited.  Burned out too quickly on bench.

Leg Press: 220 - 1x10, 240 - 2x10

Bench: 185 - 1x12, 205 - 1x12, 1x8, 135 - 1x10 (Last set of 205 was a struggle.)

Shoulder Press: 45 - 1x10, 60 - 1x10, 75 - 1x10

Seated Row: 160 - 1x10, 180 - 2x10

Tri Push Down: 130 - 3x10    Calf raise: 3x15

Alternating Dumbbell Curl: 25 - 1x10, 30 - 2x10

Walked for 21 minutes and got 4 hills in.

Started out slow by jogging.  However, my leg didn't feel right.  Turned the run into a walk.  Two laps around the neighborhood plus a little more.  Took a little over an hour.

Deadlift: 205 - 3x10

Bench: 185 - 1x10, 205 - 1x10, 210 - 1x10

Seated Row: 180 - 3x10

Dumbbell Shoulder Press: 25 - 1x10, 30 - 2x10

Tri Push Down (rope): 100 - 3x15 (I can only do 10 reps correctly)

Calf Raise: 3x15

Curl Machine: 50 - 3x10

10 minute cool down walk gets me a half mile today.

Bench: 205 - 3x10

Deadlift: 205 - 3x10

Dumbbell Shoulder Press: 25 - 1x10, 35 - 1x10, 40 - 1x10

Walk to cool down for 20 minutes.  Vacation is over.  Back to work.

Leg Press: 220 - 3x10

Machine Bench: 180 - 3x10

Seated row: 180 - 3x10

20 minute walk around the parking lot.

Bench: 205 - 1x10, 215 - 1x10, 225 - 1x7 (+3)

Leg Press: 220 - 1x10, 240 - 2x10

Seated Row: 180 - 3x10

Shoulder Press Machine: 90 - 3x10

Tri Push Down (Rope): 100 - 3x10      Calf raise: 3x15

Machine Curl: 50 - 3x10

Walk 10 minutes to cool down.

Deadlift: 225 - 3x10  / Pushup: 3x10

Machine Bench: 180 - 1x10, 200 - 1x6 (+4), 1x4 (+6)

Assisted Pullups (on 2): 1x10, 2x10 (lots of breaks to get these reps) /

Calf Raise: 3x15

Shoulder Press Machine: 90 - 3x10 (easy, but left shoulder feels weird)

Cable Curl Single: 30 - 3x10

Tri push down (triangle bar): 105 - 3x10

Cool down walk for 20 minutes.

Bench: 205 - 1x8, 225 - 2x8 (Not sure about continuing with this exercise.  Shoulders hurt.)

Leg Press: 240 - 1x8, 280 - 2x8

Shoulder Press Machine: 135 - 1x8, 150 - 1x8, 165 - 1x8

Seated row: 200 - 3x8

Tri Push down (Triangle Bar): 120 - 3x8 / Calf Raise: 3x20

Cable Curl: 45 - 3x8

Ten minutes out and ten back.  Warmed up with a walk/jog combo and got four hills in.  Got four more hills in and got my combo to walk 25 paces and jog 50 paces.  Covered just over a mile.

Deadlift: 245 - 3x8 with Pushups: 2x15, 1x7 (+8) (burned out on last set of pushups)

Machine Bench: 180 - 3x8 (lots of rest during and between sets)

Seated Row: 160 - 3x8

Shoulder Press Machine: 90 - 3x8

Curl, tri pushdown, calf raise

Walk run for a mile.

Spent too much energy on the first lift doing deadlifts and pushups.  I was drained after that.  Just glad to make it out of the gym.

New day and new week.  Starting up all over again.  Went for a run with my oldest.  It was more of a walk, but she is growing so quickly.  I'll take whatever time I can get.  She hasn't learned pace just yet and wants to just sprint everywhere.

A lot of walking on the back half.  That's what I get for taking so long to get in a longer jog.  Two laps around the neighborhood.  About 42 minutes.

Tried a new workout this morning.  When I looked at it on paper, I thought it would be pretty easy to do.  When I was warming up this morning and put some thought into what I would be doing, I realized that it was asking more of me than what I am currently capable.  The workout brought me back to reality.

Pushups: 1x25   Knee Pushups: 2x25 (Every 45 seconds until failure.  I got one in.)

Situps: 1x21, 3x12 (This is supposed to be at 80 bpm.  I'm at 25 bpm currently)

Pullups: No pullup bar.  Used my table.  3x6

Plank: 1x45 sec

Cardio still to follow.

Started out with the intent to get 3 continuous.  Instead, I got 3 alternating run / walk.  I'll take it.  Just not mentally ready to get anything today.

Warmed up with 20 pushups and 20 situps and hit the road.  After a slow jog, started with running one light pole and walking one light pole.  That was too short.  Ended up doing two light poles running and two light poles walking for two laps around the neighborhood.  

Out - 21:11.79      Back - 23:08.69 = 44:20.48 (Some people walk faster than this.)

Nothing like coming back to reality.  For some reason, I thought I could just naturally do a million pushups and a million situps and just run.  However, I found out differently this morning.  The workout was to do as many as you can without stopping and then rest for 3 minutes before repeating.

Pushups: 1x26, 1x10     Situps: 1x30, 1x10

Threw in some air squats for good measure: 2x15

Walked a lap around the neighborhood in 31:54.  At least this is something to build on. I always seem to hit a new low.  Looking back at my workouts, I haven't maintained any consistency.  Starting over again.

Warm up with ten rowers, 20 pushups and 21 situps.

Elliptical machine at level 5.  Nine minutes to warm up.  I tried the fitness test, but it didn't seem like it did anything.  Maybe, I just wasn't fit enough for the machine to bother.  Covered about a half mile in nine minutes.  Then went at level 5 for 41 minutes for distance of 3.66.  Had to force myself to stay on since it is a cardio day.  I don't get enough cardio.

Metronome pushups @ 120bpm: 25, 12, 5, 7, 7, 6 (1 minute rest in between sets. Pushup until you can't keep the pace.)

Iso Top Hold (w/ 5lb computer): 1x10 (Pause at the top for 5 sec)

Got out and was not mentally there.  Did two laps around the neighborhood but only ran the first lap.  For the second lap, alternated between walking 50 paces and running 50 paces.

Out - 18:47.28   Back - 22:08.70   = 40:55.98

Distance may be in km but I'm not really sure.  I like the idea of hitting 2.6 miles in 30 minutes.  That's the distance covered on the elliptical at level 5 in 30 minutes.

Warm up with pause pushups.  Got 27.  One better than last time.  Rested 3 minutes and got 14.  Mentally, I think I was just looking to improve by 1.  I should have been able to get a few more.  Added one set of situps at 18 and stopped because my back is making a weird noise, but it doesn't hurt.

Decline Bench machine: 180 - 3x10

Deadlift: 135 - 3x10

DB Shoulder Press / Alt curl: 25 - 3x10

Finished up with the elliptical.  Starting over again.  It has been a few weeks since I've been in the gym.  I hate starting over.  Anyway, I'm starting over.

Stomach issues this morning.  Felt great stepping out.  Not so great once I started.  Strangely enough, once I got back, I felt fine.   Just went for a walk.

3200 meters translates into two miles.  For some reason, I thought I was doing a 5k.  I can't do math this morning.

Warm up with 20 pushups and 20 situps

Two laps around the neighborhood.  I was mentally absent today.  Instead of jogging or running, I went for walk/run.  Fifty paces running followed by fifty paces walking.

Out - 21:06.51   Back - 21:00.17  = 42:06.68

Metronome pushups at 120 bpm.  I got to 28 today and then 17 3 minutes later.  Situps: 2 x 21 because I hate them and my back is stiff this morning.  Two laps around the block.  I was going to get on the elliptical and opted against it.

Out - 28:31.93   Back - 28:00.57  = 56:32.50 (Walked the whole way and got passed by every runner and walker on the block.)

Two laps around the neighborhood.  In my head, I felt like running.  In reality, I walked all of it.  I'm going to be a fast walker soon.  This was one of those days where I was willing my body to be sick so that I had an excuse to rest.  It just didn't happen, but I'm glad that I got out so I could get on the board for this week.

Out - 27:07.75   Back - 28:09.55   = 55:17.30

Eight sets of 10 reps.  Three exercises: air squat, pushup, rower.

My back keeps on creaking yet it doesn't hurt.  Wonder what makes that noise.

Two laps around the neighborhood.  Jogged the first one and walked/ran the second one.  I  jog faster than I walk/run.

Out - 18:05.25   Back - 21:01.94  =  39:07.19

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.

Put that elliptical on 5 and went after it.  I feel great today.  Covered 5.49 K in an hour.  Looking to do a fun jog in the evening.  We'll see what happens.

Eight miles with a 55 lb ruck.  I had one bottle of water and couldn't make up my mind on the distance because I only had one bottle.  Four out and four back.  I will say that I started hurting around 3.5.  Who knew that walking could be so hard?  Took 2 hrs 30:49 to complete.  The standard is 2 hours which means that I have my work cut out for me.

Mile 1 - 18:55.46   20:00.07

2 - 18:14.46   19:14.69

3 - 18:27.38   18:23.40

4 - 18:56.13   18:38.22 

Four miles with 55 lbs.

Mile 1 - 18:38.13    18:45.54

Mile 2 - 18:20.76   18:31.24 = 1 hr 14:15

With 9/10 of a mile left to go, there was a walker with a little dog.  He met me at the top of the hill as I finished the ascent, waved at me, and walked back the way he had come.  I tried to catch him, but he was simply faster.  I'm saving my knees for the real race, but I'll try to catch him again should I see him again.

36 minutes on the elliptical at level 5.  I've got to remember to convert lbs to kilos for that specific machine.  Covered about 3K.  Feels about right.  I can cover a mile in about 18 to 19 minutes when walking, but the elliptical just makes you feel so much faster even though you are going the same pace.

Cool down with 25 pushups and 25 situps.  Just not feeling it today.  Better to get something in then nothing.  Who knew that a mere 25 could be a challenge?

55 lb ruck for four miles.  Two miles out and two miles back.  One hour and 5 minutes.  We had to stop for about 3 minutes because one guy went down with an ankle sprain.  He stepped on a rock, the rock rolled and his ankle followed.  Thankfully, it was just a sprain.

I was itching to just go for 12 miles and call it a day.  Same old 55 lb ruck on my back.  I opted to just go for 10 since I didn't have anything longer than 4 last week.  I'm able to hold a 20 minute mile.  After mile 6, I started zoning out and feeling the aches in my shoulders and feet.  I wanted to stop and rest, but that would've defeated the purpose.  Rest is your reward for finishing.

Out - 1 hr 34:59   Back - 1 hr 37:42 = 3 hrs 12:41

Did my best to skip any sort of workout this morning.  I couldn't.  Pushups, situps and air squats in a pyramid.  Starting with 5 and working up to 10 and then back down.  That left me at 90 reps so I had to do another two sets of 5 to get 100.  Not my best workout, but better than getting nothing.  It took a little over an hour because I was looking for reasons to quit during my workout.  Luckily, I didn't come up with any good reasons.

Started out running around the neighborhood.  I didn't even get halfway when I ran into a stray dog doing zig zags in the street.  It was almost as if it was daring me to run past it.  I just turned around and went back the same way.  That took 14:23.40 so maybe a mile out of that.

Decided just to go to the gym and make use of that membership that is wasting away.  One hour on an elliptical at level 5 allowed me to cover 5.57K or 3.461 miles.  I thought I would be warm from the morning jog, but I had to get the muscles all loose and warm again.  That just tells me that I should never stop to rest on a run or walk.  I should just keep going.

Two laps around the neighborhood.  This time there was no stray running around.  I had the loop all to myself.  I had developed a bad habit of walking on my second lap even though I didn't need to.  I had to mentally push past the urge to walk when I was just fine jogging.  Slowed down a little, checked my breathing, and kept chugging along.  Of course, three miles is not a marathon, but it is a start.  Again.

Out - 18:16.16   Back - 18:21.98 = 36:38.14

Even though I had yesterday off to rest,  I was still hurting this morning.  Walk with a 58 lb ruck on my back.  Just couldn't get the legs to move any faster.  To top it off, I had people passing me left and right.  Walkers, runners, dogs, baby strollers and everything else just passing me like I'm standing still.  Very humbling.  However, the bottom line is to work on conditioning my feet, back and shoulders to carry the weight.  Mission accomplished although not in a spectacular fashion.

1 - 19:15.80   19:57.25

2 - 19:03.77   20:25.60

3 - 19:18.54   19:28.66 = 1 hr 57:29

Four easy miles with 58 lb ruck.  I'm just trying to save my knees and am restricting myself to walking for now.  When I ruck with others, my shins hurt from trying to keep their pace without running.  For the route, I went out to the 1.5 mile marker and came back.  At the mile marker, lies a hill which is what I consider to be the steepest on the trail.  I did five reps on the hill to get a mile out of that.  The hill is one tenth of a mile.

Mile 1 - 19:06.40

Mile 2 - 19:03.38

Hill Mile - 21:37

Mile 4 - 20:12.76 = 1 hr 19:59

Takes about 4:20 - 4:30 to get a roundtrip on the hill.

Motivation waning.  Made it out the door but then started walking.  Changed that into intervals.  Two minutes of walking followed by one minute of running.  I really enjoyed the walking part.  It took 12 reps to get me around the neighborhood twice and then I jogged home.

Out - 21:55.70  Back - 21:00.51 = 42:56.21

I'm just happy to have gotten something in.  It's been a rough week and will continue to be right into the weekend.

It's really more like 2 miles on the elliptical because it feels so easy.  I'm not huffing and puffing as bad as I am when I'm on the pavement.  In one hour on level 5 on the elliptical, covered 5.4 K.  I'm pretty sure it is clicks because I don't think I can cover that walking if it were miles.  I'd have to jog a little.

I'm just happy to make it on the board for the week.

Motivation gone.  Was going to go back to the elliptical but changed my mind because running took less time.  Two laps around the neighborhood.  60/120s.  For the first lap, ran one minute and walked for two.  For the second lap, walked one minute, jogged one minute, and ran the last minute.

Out - 20:54.56  Back - 19:29.34 = 40:23.90

Four miles on an elliptical with an old friend.  Nothing hard.  Just catching up on old times.