The Last Three Days

Well fudge-nuggets!!! I am already slacking on my blogging, I think I posted about Monday and then just kept ignoring it after that. I'll try to make the last 3 days short as possible.
Tuesday - Rocky and I ran 5.2 miles in 52:54 with an average pace of 10:11 min/mile, it was 70 degrees and 88% humidity, Rocky was suffering.
Laps/splits were:
Mile 1 - 10:49
Mile 2 - 10:05
Mile 3 - 10:13
Mile 4 - 9:58
Mile 5 - 9:55
Mile 5.2 - 9:31

  After that I headed to the gym for 55 minutes of focusing on the Back.
Cable Chest Pulls: 6 sets/ 18 reps/ 36.2 lbs
Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX6reps, 70lbsX12reps, 80lbsX6reps, 70lbsX12reps, 80lbsX6reps
Torso Rotation: 4 sets/ 10 reps/ 70 lbs
Machine Lat Pull Down: 100lbsX12reps, 110lbsX8reps, 100lbsX12reps, 110lbsX8reps, 105lbsX12reps, 115lbsX8reps
One Arm Dumbbell Row: 35lbsX15reps, 40lbsX12reps, 35lbsX15reps, 40lbsX12reps, 35lbsX15reps, 45lbsX8reps

Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps


Wednesday - Rocky and I ran 5.2 miles (again) in 51:27 with an average pace of 9:54 min/mile, it was 66 degrees and 88% humidity, 0 wind whatsoever and Rocky was suffering again..... I felt so bad for taking him out with me.
Laps/splits were:
Mile 1 - 10:40
Mile 2 - 10:04
Mile 3 - 10:03
Mile 4 - 9:50
Mile 5 - 9:10
Mile .2 - 8:22

  After that is was to the gym for Biceps, Triceps and Chest Day, an hour to be exact.
Standing Barbell Curls: 50lbsX12reps, 40lbsX15reps, 50lbsX10reps, 40lbsX15reps, 50lbsX10reps
Modular Triceps Extensions: 40lbsX15reps, 50lbsX10reps, 40lbsX15reps, 50lbsX10reps, 40lbsx15reps
Loaded Plate Chest Press: 90lbsX10reps, 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 100lbsX8reps
Standing Dumbbell Curls: 22.5lbsX8reps, 20lbsX12reps, 25lbsX5reps, 20lbsX12reps, 22.5lbsX8reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX9reps, 17.5lbsX12reps, 20lbsX8reps, 22.5lbsX8reps
Fly Delts: 70lbsX10reps, 75lbsX8reps, 80lbsX8reps, 75lbsX10reps, 80lbsX8reps

Triceps Extension: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 45lbsX10reps


  Thursday (Today) - I decided not to take Rocky this time and I am so glad I didn't as it was 72 degrees, 78% humidity and no wind. It would have been awful for him, even though he doesn't understand why I am leaving him at home. I ran 5.4 miles in 53:06 with an average pace of 9:50 min/mile, quite a bit better without Rocky and definitely close to my easy pace now.
Laps/splits were:
Mile 1 - 10:18
Mile 2 - 9:54
Mile 3 - 10:03
Mile 4 - 9:37
Mile 5 - 9:31
Mile .4 - 9:15

   After the very tough run, as I had no shirt with me this time to wipe the sweat from my face... I headed to the gym for another day of Shoulders & Delts, an hour to be exact.
Cable Face Pulls: 6 sets / 20 reps / 50 lbs
Dumbbell Lateral Raises: 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps
Converging Plate Loaded Overhead Press: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
Barbell Upright Rows: 40lbsX8reps, 35lbsX15reps, 40lbsX8reps, 35lbsX15reps, 40lbsX10reps, 35lbsX15reps
Rear Delt: 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsXreps
Front Plate Raises: 5 sets / 15 reps / 35 lbs

Torso Rotation: 4 sets / 10 reps / 75 lbs

Getting Back to Bloggin

  It resumes today damn it, I am going to stop being lazy about my blogging and get back to it damn it.
 Last week was a great week, amazingly my legs handled the runs from Wednesday through Sunday no problem, even after such a tough race last Saturday. Long story short, I ran a total of 27.7 miles last week and weight lifted for a total of 7 hours. 
  Yesterday was interesting, I wasn't able to get up and run as I felt like a train had ran over me and it was freaking humid damn it. All day was like 90-95 degrees and sunny, my mom came out to the house at 7 PM and I put my hydration pack on with two packs of gu, a 12 oz bottle of water with grape fizz and my 1.5 liter bladder of water. Boy was I glad I took it with me, I had mainly taken it so I could carry my phone because I feared I would be calling my mommy or hubby to come pick me up.
  It was 86 degrees, sunny and not quite humid but just freaking blah man. I could feel the salt all over my face by mile 5. Earlier last week I told myself an 8 mile long run, then by the middle of the week I wanted 10 miles, well I ended up with 9.1 miles in 1:26:08 with an average pace of 9:28 min/mile, and elevation gain of 287 feet..... so I think I did pretty damn good given the circumstances.
Laps/splits were:
Mile 1 - 9:48
Mile 2 - 9:39
Mile 3 - 9:41
Mile 4 - 9:15
Mile 5 - 9:21
Mile 6 - 9:15
Mile 7 - 9:21
Mile 8 - 9:40
Mile 9 - 9:19
Mile 9.1 - 8:41

   Not bad at all, I really didn't want to get out and run but I am so glad I did and I felt much better for it.

  This week so far as started off well, I headed to the gym for Shoulders and delts, about 55 minutes.

It went really good.
Cable Face Pulls: 6 sets/ 18 reps/ 50 lbs
Dumbbell Lateral Raises: 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Converging Plate Loaded Overhead Press: 4 sets/ 12reps/ 70lbs, 80lbsX9reps
Shoulder Shrugs: 5 sets/ 20 reps/ 30 lbs
Barbell Upright Rows: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps

Front Plate Raises: 5 sets/ 15 reps/ 35 lbs

Week Ten, Day 4

  This morning's run decided on whether I would give Rocky a break or not, it seems he just isn't acclimating to the heat and humidity and is slowing me down. If I let him have his way all of my runs would be more closer to 11 min/mile than where my body wants them to be, sadly that isn't going to help my training or fitness.
  The temperature was 63 degrees, 88% humidity and no wind, and you definitely knew it if you stop. We ran 5.3 miles in 53:36 with an average pace of 10:07 min/mile, just after the mile 3 marker we stopped to visit a horse who was out all by himself. This was Rocky's second time being near a horse, his first was down in Tennessee and he wouldn't get 5 feet near them... this time he decided to sniff this one's nose and stayed pretty calm. It was a sweet horse, and I wouldn't mind seeing him/her again.
 Laps/splits were:
Mile 1 - 11:01
Mile 2 - 10:17
Mile 3 - 9:57
Mile 4 - 9:57
Mile 5 - 9:40
Mile 5.3 - 9:16

   Then it was off to the gym for a focus on shoulders and delts. It was extremely warm in the gym this morning, I was sweating like Olaf in summer.
The focus this morning was on the shoulders and delts.

Dumbbell Lateral Raises: 12.5lbsX12reps, 15lbsX6reps, 3 sets of 12 reps - 12.5 lbs, 15lbsX8reps
Loaded Plate Shoulder Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 80lbsX8reps
Rear Delt: 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Torso Rotation: 4 sets/ 12 reps/ 60 lbs
Shoulder Shrugs: 22.5lbsX15reps, 25lbsX12reps, 27.5lbsX12reps, 25lbsX12reps, 27.5lbsX13reps, 27.5lbsX12reps
Barbell Upright Row: 6 sets/ 12 reps/ 35 lbs
Front Plate Raise: 35lbsX10reps, 25lbsX14reps, 35lbsX10reps, 25lbsX14reps, 35lbsX10reps, 35lbsX12reps

  Before work I did a few abdominal/core strengthening along with squats and bridges, and using my hyper extension back machine thing.
Bicycle Crunches: 4 sets of 50
Raised Leg Crunches: 3 sets of 25
Squats: 2 sets of 12 with 20 lb K-bell
1 minute Bridge
Donkey Kicks: 3 sets of 12

  This afternoon my new shoes came in - Asics GT-2000 3 so I decided that Dorian and I would take them on a test run. It is strange and a little frustrating how much faster my easy paces seem when I push Dorian in the stroller compared to when I am alone or with Rocky. I ran 3.1 miles in 29:15 with an average pace of 9:26 min/mile, elevation gain of 69 feet and a loss of 64 feet. It was 81 degrees, 51% humidity and 16 mph SSW winds.
Laps/splits were: 
Mile 1 - 9:47
Mile 2 - 9:18
Mile 3 - 9:21
Mile 3.1 - 8:14

   Hopefully I won't be too sore, I've got 4-5 miles planned tomorrow and sadly without Rocky.

Week Nine, Day 7 and a MILESTONE

  Well, this morning almost didn't happen... or at least I got a little worried that it wouldn't when Dorian woke up at 3 AM, my alarm wasn't going to go off until 4 AM so I pretty much lost an hour of sleep. Dorian did fall back to sleep in time so I was able to get up and get dressed, it was 37 degrees so I tried to dress warmly but not too warm. 
   I forgot to stop and take a selfie at mile 1.8 but I made sure to take a couple at the end. Rocky started to lag a little behind my comfortable pace around mile 2 and to the finish, it was really tough on hills. He didn't do too bad if he was able to run on the grass but his pace was trying to set around a 10 min/mile pace while mine was around a 9:30 min/mile. I don't think he was feeling too good, he was trying to eat grass each time we would stop... he didn't stop to poop at all during the run but probably peed about a gallon total.
  I didn't think I was going too fast really, but my mile 6 pace was pretty fast so I tried to slow it down some.
   I didn't have too much soreness, surprisingly as I expected some soreness after yesterday's 6.3 miles. I did begin to feel sore around the Piriformis or the stops between my glute and hamstring but not bad. I had planned on doing some leg strengthening afterwards but decided against it, I'm a bit sore lol.
  Rocky and I ran 10.2 miles in 1:39:23 with an average pace of 9:45 min/mile, the elevation is off (again) but I would say around 300 feet of gain.
Laps/splits were:
Mile 1 - 10:34
Mile 2 - 10:16
Mile 3 - 9:54
Mile 4 - 9:48
Mile 5 - 9:49
Mile 6 - 9:27
Mile 7 - 9:40
Mile 8 - 9:37
Mile 9 - 9:30 
Mile 10 - 9:03
Mile 10.2 - 8:40

     This morning's run brought my weekly mileage to 35.9 miles, I am slowly getting back to where I want to be mileage wise for my base before starting my marathon training this summer. 
   And it also brought me over 4,000 miles :) :) :) 4,009 miles to be exact as of this morning.

Week Nine, Day 6 and a Milestone!!

  This morning started well, my 3 AM did awake me from a dream so I was thrown off guard and debated on getting up for a minute or two. I did get up though, and got dressed and ready for a temperature of 43 degrees with a feels like 38 degrees. This time we turned left out of the driveway and headed south instead of the usual right and heading north (where all of the stupid loose dogs have been lately).

   It started out chilly, but slowly warmed up and luckily none of the roads were flooded. Traffic was alright, I think we saw a total of 5-8 cars on our 6.3 mile route which is always preferable to more. No dogs, no other animals gave us any trouble and I only had to stop for a bathroom break around mile 4.75 although it wasn't planned I just decided since Rocky was going that I would go too and get it out of the way.

  Rocky and I ran 6.3 miles in 1:04:04 with an average pace of 10:10 min/mile, an elevation gain of 183 feet and a loss of 174 feet.

Laps/splits were:

Mile 1 - 10:41

Mile 2 - 10:12

Mile 3 - 10:12

Mile 4 - 10:26

Mile 5 - 10:17

Mile 6 - 9:34

Mile 6.3 - 8:57

   Then it was off to the gym, I was a bit tired after the run this morning, but a great workout at the gym nonetheless. Focus was on the biceps, triceps and chest today.

Standing Dumbbell Curls: 20lbsX20reps, 25lbsX12reps, 20lbsX20reps, 25lbsX12reps, 20lbsX24reps, 22.5lbsX12reps

Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX10reps

Loaded Plate Chest Press: 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps 60lbsX12reps

Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

Triceps Extensions: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps

Standing Barbell Curls: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX12reps

Seated Cable Chest Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

  Now for the milestone excitement - upon opening the link on RW to the article "The Home Stretch" by Marc Parent.... I decided to take a look at my log and although I didn't immediately start it when I began running in May 2010, I did start it on July 27, 2010 with 3 miles. I might be missing 15-20 miles but I won't think of those damn it because then I would have missed this mark a few runs ago.

  Tomorrow's first 1.8 miles will put me at...... 4,000 miles!!!!! I am currently at 3,998.8 miles. If I can remember, at that mile mark tomorrow morning I will stop to take a "selfie" by myself and another with Rocky :)

Week Nine, Day 5

  This morning was quite eventful, I woke up to my alarm at 3 AM to notice it was not only raining cats and dogs but that included lightning and thunder (love that stuff, except when I want to run damn it). So I laid back down in bed and waited until 4 AM to go to the gym, and this morning was focused on the back for an hour and 6 minutes.

Cable Lat Pull Down: 70lbsX10reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 75lbsX8reps
One Arm Bent Over Dumbbell Row: 35lbsX12reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps
Underhand Seated Cable Row: 6 sets/ 8 reps/ 60 lbs
Parallel Grip Lat Pull Down: 60lbsX12reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Rear Delt: 45lbsX12reps, 40lbsX12reps, 45lbsX12reps, 40lbsX12reps, 45lbsX12reps, 40lbsX12reps
Seated Cable Row: 70lbsX8reps, 60lbsX10reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps

Machine Pull Down: 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 90lbsX10reps

 By the time I walked out of the gym it was no longer thundering and I didn't see any lightning so I decided that I would get home and change my clothes, then Rocky and I would go for a run. It was either going to be 3 or 4 miles and pretty easy, but I wasn't expecting the stupid dog around mile 1.5 all the way until mile 2.6....... and I can honestly say I am getting sick of loose dogs. Now I've been lucky enough in that I haven't been attacked by a dog (yet), but it's pretty damn annoying when a dog decides to tag along behind us causing Rocky to slow down and focus on the dog. Nothing like already being tired and then having to drag 60 lbs behind me, I am seriously considering a pellet gun, taser or my Ruger 40C because I am sick of this crap damn it. The dog looked to be a German Shorthaired Pointer, not much older than 6-8 months old, he had an orange collar on him (one of those collars idiots put on dog they use to hunt). I guess this weekend Rocky and I will take the routes we don't normally take, but so far we haven't had any loose dog issues so looks like it's going to be those.
  Rocky and I ran 4 miles in 39:15 with an average pace of 9:48 min/mile, even with me stopping around mile 2.3 for almost a minute without pausing the garmin and yelling at the stupid dog.

Laps/splits were:
Mile 1 - 10:42
Mile 2 - 9:52
Mile 3 - 9:23
Mile 4 - 9:17

Week Nine - Day Four

I didn't run today, and I wasn't able to go to the gym. We didn't get to bed until midnight due to a movie, and I just didn't want to get up at 4 AM or even 4:30 AM. So I decided to do my abdominal/core strengthening exercises, not sure what tomorrow will bring as the next couple of days shoe April at it's best - Showers and thunderstorms.

First 25 minutes

Plank: 2 Minutes
Bicycle Crunches: 50 50 50 50
Oblique Crunches: 20 20 20 20
Raised Leg Crunches: 25 25 25 25
Standing Dumbbell Side Bend: 20lbsX25reps 20lbsX25reps
Supermans: 25 25 25
Plank: 1 Minutes
Bicycle Crunches:
Oblique Crunches:
Raised Leg Crunches:
Standing Dumbbell Side Bend: 20lbsX25reps

After work/ in the evening - 16 minutes
Second 
Plank: 1 Minute
Bicycle Crunches: 50 50 50
Oblique Crunches: 20 20 20
Raised Leg Crunches: 25 25 25
Standing Dumbbell Side Bend: 20lbsX25reps 20lbsX25reps 20lbsX25reps
Superman: 25 25 25

Week Nine - Day 3

  I guess I forgot to mention that I went for another run yesterday afternoon, 3 miles to be exact and with Dorian. It was 74 degrees, sunny and windy but not a bad run at all. That brought my March miles to an exact 115 miles, first triple digits for the year 2015 so we are making progress.
  Woke up this morning feeling good so Rocky and I went for a 4.6 mile run, time of 47:18 with an average pace of 10:17 min/mile.
Laps/splits were:
Mile 1 - 10:50
Mile 2 - 10:27
Mile 3 - 10:12
Mile 4 - 9:51
Mile 4.6 - 9:55

  Got home and changed clothes, then I headed to the gym for my workout that focused on the shoulders and delts. 

Dumbbell Lateral Raises: 12.5lbsX10reps, 12.5lbsX10reps, 10lbsX12reps, 12.5lbsX10reps, 10lbsX12reps, 15lbsX6reps
Shoulder Shrugs: 20lbsX18reps, 20lbsX18reps, 22.5lbsX12reps, 22.5lbsX12reps, 25lbsX10reps, 22.5lbsX12reps
Loaded Plate Shoulder Press: 50lbsX12reps, 70lbsX8reps, 50lbsX12reps, 70lbsX8reps, 50lbsX12reps, 70lbsX8reps
Barbell Upright Row: 6 sets/ 12 reps/ 30 lbs
Rear Delt: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX12reps, 45lbsX12reps, 50lbsX10reps

Front Plate Raise: 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX10reps

Then later this afternoon I took Dorian for a run, made it just 2.4 to make today's total mileage 7. We hit the hilly pathway up near USI and Burdette, I don't know why I chose that spot but I guess because it isn't as busy with families taking up the whole pathway.
We ran 2.4 miles in 23:48 with an average pace of 9:55 min/mile which is surprising since I had to stop and walk a very tough hill between mile 1.6 and 1.9.
Laps/splits were:
Mile 1 - 9:52
Mile 2 - 10:25
Mile 2.4 - 8:44

   Not sure if I will run an easy 4 tomorrow morning or if I'll give my legs a rest but we'll just have to see.

Week Nine - Day 1 and 2

 I am definitely feeling better, not quite 100% when getting both my run and weight lifting done in the early mornings, but I am getting there. 
 Yesterday I didn't run as Monday's are my no run days, but I did get up at 4 AM and head to the gym for back day. My stomach was cramping a little during the workout and I felt a little drained, but felt better throughout the day so that is a good sign. I lifted weights for an hour and 3 minutes.

Narrow Grip Lat Pull Down: 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 56.2lbsX14reps, 70lbsX8reps
Bent Over One Arm Dumbbell Row: 30lbsX12reps, 35lbsX12reps, 30lbsX12reps, 35lbsX12reps, 30lbsX12reps, 40lbsX8reps
Underhand Seated Cable Row: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Rear Delt: 6 sets/ 12 reps/ 40 lbs
Parallel Grip Lat Pull Down: 60lbsX12reps, 66.2lbsX8reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps

Seated Cable Row: 60lbsX12reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

  Then before work I did some leg strengthening, I did 
3 sets of squats with a 20 lb Kettlebell
3 sets of donkey kicks - 12 for each leg
3 sets of fire hydrants - 12 for each leg
3 sets of Bridges - 30 seconds each

  Later in the evening I did some abdominal strengthening.
4 sets of the Plank Position - 1 Min, 1:30 Min, 1:30 Min, 1 Min
4 Sets of Bicycle Crunches - 50 reps each
4 Sets of Oblique Crunches - 15 reps each side
4 Sets of Raised Leg Crunches - 25 reps each

  Last night I didn't get to bed until just after 11 PM, I can get away with 5 hours of sleep but only 4 makes it really tough. I didn't want to get up, and I damn sure didn't want to go for a run and then to the gym. I got ready anyways, my body felt good (other than still sleepy) and I was going to take advantage of that.
  Rocky and I ran 5.4 miles in 55:51 with an average pace of 10:21 min/mile, no issues at all so that is good news.
Laps/splits:
Mile 1 - 10:49
Mile 2 - 10:26
Mile 3 - 10:34
Mile 4 - 9:59
Mile 5 - 10:06
Mile 5.4 - 9:50

   Got inside, changed my clothes and headed off to the gym.  I was definitely a little tired after the run, wasn't able to give it 100% but I did my best and feel good about the workout. Focused on Biceps, Triceps and Chest

Standing Dumbbell Curls: 20lbsX20reps, 22.5lbsX12reps, 20lbsX20reps, 22.5lbsX12reps, 25lbsX10reps, 22.5lbsX12reps, 25lbsX10reps
Standing Triceps Cable Pulldown: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Fly Delt: 60lbsX12reps, 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 65lbsX8reps, 70lbsX8reps
Triceps Extensions: 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 40lbsX10reps
Standing Barbell Curls: 35lbsX12reps, 40lbsX12reps, 35lbsX12reps, 50lbsX6reps, 35lbsX12reps, 50lbsX6reps, 40lbsX12reps
Machine Chest Press: 60lbsX12reps, 55lbsX12reps, 60lbsX10reps, 55lbsX12reps, 60lbsX10reps, 65lbsX8reps  

Day Four, Week 8

    It was raining a lot early this morning, and I already felt drained so I decided to just head to the gym instead and get an hour of circuits in. Focused on the Biceps, Triceps and Chest this morning.

Standing Dumbbell Curls: 22.5lbsX20reps, 20lbsX22reps, 22.5lbsX20reps, 20lbsX22reps, 25lbsX12reps, 25lbsX12reps
Standing Triceps Cable Pull Down: 46.2lbsX15, 50lbsX12reps, 56.2lbsX12reps, 50lbsX12reps, 56.2lbsX12reps, 50lbsX12reps
Incline Loaded Plate Chest Press: 1 set/ 12 reps/ 50lbs, 5 sets/ 12 reps/ 70lbs
Triceps Extension: 30lbsX12reps, 35lbsX12reps, 40lbsX12reps, 35lbsX12reps, 30lbsX12reps, 40lbsX12reps
Fly Delt: 50lbsX15reps, 60lbsX12reps, 55lbsX12reps, 60lbsX12reps, 55lbsX12reps, 65lbsX12reps
Rear Delt: 4 sets/ 12 reps/ 40lbs , 2 sets/ 10 reps/ 45 lbs
Standing Barbell Curls: 35lbsX12reps, 40lbsX12reps, 35lbsX12reps, 40lbsX12reps, 35lbsX12reps, 45lbsX10reps
Seated Chest Press: 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 55lbsX10lbs, 50lbsX12reps, 60lbsX12reps

  I haven't had Subway for 2 months, ate it for lunch this afternoon and I've been feeling sick to my stomach ever since. I don't know what the hell is going on, but I am hoping that I feel better by morning as I really don't want to run while feeling like this :(

Day Three, Week 8

Okay, so when I woke up at 3 AM once again I was in the middle of a dream and really didn't want to get up. But I did, although I had plenty of excuses going on in my head as to why I should stay in bed and take today as a rest day :P
Internet was down so I couldn't check the weather, I decided to be cautious and wear my capris, a t-shirt and take my windbreaker jacket just in case. When Rocky and I stepped outside I realized I should've worn shorts, and I stuck the windbreaker in the Tahoe. It was 57 degrees, with 10 mph SSW winds... it felt a lot windier but we'll go with what they say.
Rocky and I avoid the road with the loose dogs, so that went well... I also didn't feel any aches or soreness this morning so we went ahead and ran 5.2 miles in 54:02 with an average pace of 10:23 min/mile.
Laps/splits were:
Mile 1 - 10:43
Mile 2 - 10:31
Mile 3 - 10:15
Mile 4 - 10:20
Mile 5 - 10:09
.2       - 10:08

   Then it was time to head to the gym.
Was feeling a little dizzy/weird half way through, feeling better now that I ate. Focused on the back this morning.
Wide Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 56.2lbsX12reps, 60lbsX12reps, 70lbsX8reps, 66.2lbsX12reps
Bent Over One Arm Dumbbell Row: 30lbsX12reps, 40lbsX8reps, 30lbsX12reps, 35lbsX12reps, 40lbsX10reps, 30lbsX15reps
Rear Delt: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps
Underhand Seated Cable Row: 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 56.2lbsX12reps, 60lbsX12reps, 56.2lbsX12reps, 70lbsX8reps, 60lbsX12reps
Machine Pull Down: 70lbsX12reps, 80lbsX12reps, 75lbsX12reps, 80lbsX12reps, 75lbsX12reps, 90lbsX8reps

Seated Cable Row: 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps

   I still have 2-3 miles to run with Dorian and Rocky this afternoon/evening, and I just now realized that I left Rocky's leash at the house......

Day Two, Week 8

It's funny how I have more time and energy to do my workouts but not to blog about them, so far the week has been going well. My hamstrings are switching back and forth with feeling sore, but not really pain so I guess that is a good thing. 
This morning was 39 degrees with a feels like 34 degrees and winds of 8 mph NNE, I wore capris, a t-shirt and a windbreaker and gloves for this crap. I'll be happy when the morning temperatures are above 50 degrees, heck I'll take 45 degrees.
Rocky and I had an okay run, other than the loose dogs... I am getting sick of this, I guess I'll have to avoid that neighborhood/road for a while. One of these bastards was a Mastiff, luckily he only really barked at us and stuff but so far we've been lucky.
We ran 6.2 miles in 1:03:53 with an average pace of 10:18 min/mile, an elevation gain of 120 feet and a loss of 120 feet (weird). 
Laps/splits were:
Mile 1 - 10:57
Mile 2 - 10:27
Mile 3 - 10:45
Mile 4 - 10:22
Mile 5 - 9:43
Mile 6 - 9:43
Mile 6.2 - 9:45

   It felt kind of slow but I wouldn't be surprised if 30-50 seconds of that was our having to stop and deal with the Mastiff and slowly walk until I was sure he wasn't going to assault us.... I am seriously considering carrying my taser with me instead of pepper spray.

  Then it was off to the gym to focus on shoulders and delts, right at 50 minutes of circuit training.

Dumbbell Lateral Raises: 12.5lbsX12reps, 12.5lbsX12reps, 10lbsX12reps, 10lbsX12reps, 12.5lbsX12reps, 12.5lbsX12reps
Loaded Plate Shoulder Press: 4 sets/ 12 reps/ 50 lbs, 1 set/ 8 reps/ 70 lbs, 1 set/ 12 reps/ 70 lbs
Shoulder Shrugs: 25lbsX20reps, 25lbsX20reps, 27.5lbsX15reps, 25lbsX20reps, 27.5lbsX15lbs, 27.5lbsX20reps
Barbell Upright Rows: 6 sets/ 12 reps/ 30 lbs
Front Plate Raises: 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX8reps

Side Laterals to Front Raise: 5 sets/ 12 reps/ 12.5 lbs, 1 set/ 8 reps/ 15 lbs

  Then before work I did 3 sets of squats with 6 reps each, with a 20 lb kettlebell. Then I did 3 bridges for 30 seconds each and 3 sets of 12 reps of donkey kicks for each leg. Then tonight I did some abdominal/core strengthening:
2 minutes of planking
1 set of 50 Bicycle Crunches
1 set of 20 Oblique Crunches (each side)
2 minutes of planking
1 set of 50 Bicycle Crunches
1 set of 20 Oblique Crunches (each side
1 set of 50 Bicycle Crunches
1 set of 20 Oblique Crunches (each side)
1 minute of planking
1 set of Bicycle Crunches

   And I am done for the day. Tomorrow is questionable as far as running, there is supposed to be severe storms in the morning so we'll see what happens. It will clear up in the afternoon/evening so I will definitely get in 3-4 miles with Dorian and Rocky while getting in at least an hour at the gym in the morning.

Day One of Week 8

Taking the day off from running, gonna get back to making Monday my rest day as far as running is concerned. I did do some squats and abdominal/core strengthening last night before bed, hopefully I won't regret the squats and can soon get back to doing them a little more often.

I did go to the gym though, for 1 hour and 12 minutes.

I'm already feeling the "burn"   Focus this morning was on Biceps, Triceps and Chest

Standing Dumbbell Curls: 20lbsX20reps, 17.5lbsX24reps, 20lbsX20reps, 22.5lbsX12reps, 20lbsX20reps, 22.5lbsX12reps
Standing Triceps Cable Pull Down: 40lbsX15reps, 50lbsX12reps, 50lbsX12reps, 56.2lbsX10reps, 50lbsX12reps, 60lbsX8reps
Fly Delt: 50lbsX12reps, 55lbsX12reps, 60lbsX10reps, 55lbsX12reps, 60lbsX12reps, 65lbsX10reps
Loaded Plate Incline Chest Press: 4 sets/ 12 reps/ 50lbs, 2 sets/ 8 reps/ 70 lbs
Standing Dumbbell Raises: 5 sets/ 8 reps/ 15 lbs, 1 set / 8 reps/ 17.5 lbs
Rear Delt: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 50lbsX8reps
Triceps Extensions: 3 sets/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs
Standing Barbell Curls: 30lbsX12reps, 40lbsX12reps, 30lbsX12reps, 40lbsX12reps, 30lbsX12reps, 40lbsX12reps
Seated Chest Press: 50lbsX12reps, 55lbsX10lbs, 50lbsX10reps, 60lbsX8reps, 50lbsX10reps, 60lbsX8reps

My arms are already starting to feel sore, it was getting tough during the Standing Barbell Curls, I didn't think I'd be able to finish my Seated Chest Press sets lol.

Day Five, Week Seven

So this morning Rocky and I went for a 5.1 miler, another slowish run as this whole week has been slow running for whatever reason... constantly around 10:30 min/mile pace, not sure why.

  We ran the 5.1 miles in 53: 38 with an averge pace of 10:31 min/mile, it was 45 degrees and felt nice... I a slightly brain dead right now.

Laps/splits were:

Mile 1 - 10:58

Mile 2 - 10:25

Mile 3 - 10:39

Mile 4 - 10:32

Mile 5 - 10:05

.1       - 9:59

Then I went to the gym for my circuits, focusing on the back for an hour. I must admit it is quite uncomfortable bent over on a bench doing my dumbbell rows with a bunch of guys around me, it doesn't matter which way I turn my ass because the weights are in a corner with mirrors  and I might be weird but I hate being bent over around guys, stretching around other fellow runners is one thing but around guys at a gym or anywhere else is a whole other story damn it.

Wide Grip Late Pull Down: 66.2lbsX8reps, 60lbsX12reps, 56.2lbsX15, 56.2lbsX12reps, 60lbsX8reps, 60lbsX8reps
Seated Cable Row: 70lbsX8reps, 60lbsX12reps, 66.2lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

Bent Over One Arm Dumbbell Row: 3 sets/ 12 reps/ 30 lbs, 2 sets/ 12 reps/ 35 lbs, 1 set/ 8 reps/ 40 lbs

Parallel Grip Lat Pull Down: 6 sets/ 12 reps/ 60 lbs

Rear Delt: 35lbsX12reps, 40lbsX12reps, 35lbsX12reps, 40lbsX12reps, 35lbsX12reps, 40lbsX12reps

Underhand Seated Cable Row: 60lbsX10reps, 60lbsX8reps, 56.2lbsX12reps, 56.2lbsX12reps, 60lbsX8reps, 60lbsX8reps

Machine Lat Pull Down: 60lbsX12reps, 70lbsX12reps, 80lbsX8reps, 80lbsX10reps

VERY IMPORTANT UPDATE ON ROCKY: I didn't want to mention this until I knew exactly what the problem is, but Rocky could have Epilepsy or be Epileptic I guess you could say. He started having occasional seizures back in 2013 before he started running with me, around the end of his heartworm treatment. Throughout 2014 it was every 3-5 months he'd have an obvious episode where his body would spasm and go rigid and he'd panic, it would last 3-5 minutes an he'd have 2-3 episodes in the span of 20-25 minutes. Over the last 6 months it has gotten to be almost once a month but lasting very short and only being one episode. Reading up on things, I realize he has them more often, but the other episodes are the fear, getting up close to me and shaking as he can feel something is coming on but those episodes never go all the way to the "Grand Mal" as they call it. Yesterday I took him to his vet, she took blood and urine samples and will have the diagnosis back today, she is pretty sure it is Epilepsy and not something causing him or poisoning him. She isn't worried about the running, she is actually very pleased with his weight, build (he has gotten very muscular since running) and says he is otherwise in amazing shape mentally and emotionally. Most likely he will have to go on medication for this rest of his life though, to help cut back on the episodes and severity of them as I am sure things will only get worse as he ages .....

Week Seven, Day 4 - No Run Day

  After much debate this morning, and looking at my log and realizing I have ran for 7 straight days I decided to take today as a rest day as far as running is concerned. I've been lucky so far, my legs have been good to me and haven't really complained so I figured I didn't want to take the chance and keep pushing it.
  So I went ahead to the gym for an hour and 10 minutes.
It went great, I'm already feeling it in the shoulders and upper arms.

Dumbbell Lateral Raises: 10lbsX12reps, 12.5lbsX6reps, 10lbsX12reps, 12.5lbsX8reps, 10lbsX12reps, 12.5lbsX8reps
Standing Barbell Upright Row: 4 sets/ 20 reps/ 20 lbs, 2 sets/ 12 reps/ 30 lbs
Convergent Plate Loaded Shoulder Press: 5 sets/ 12 reps/ 50 lbs, 1 set/ 9 reps/ 70 lbs
Rear Delt: 6 sets/ 12 reps/ 40 lbs
Standing Calf Raises: 4 sets/ 12 reps/ 35 lbs, 2 sets/ 12 reps/ 40 lbs
Shoulder Shrugs: 15lbsX15reps, 17.5lbsX15reps, 20lbsX12reps, 17.5lbsX15reps, 20lbsX12reps, 20lbsX20reps
Side Laterals to Front Raise: 4 sets/ 12 reps/ 12.5 lbs, 2 sets/ 12 reps/ 10 lbs
Hamstring Leg Curls: 2 sets/ 12 reps/ 40 lbs, 4 sets/ 12 reps/ 35 lbs
Front Plate Raise: 25lbsX12reps, 35lbsX6reps, 25lbsX12reps, 35lbsX6reps, 25lbsX12reps, 35lbsX8reps

  Strangely I am feeling something weird in my left adductor, it feels like the constant threat of a Charlie Horse but not really..... more like just sore and tightness..... Weird.

Day Three, Week Seven

  I am a little late getting to my blog but hey whatever, at least I am trying to get to it now. I'll make it quick.
  Rocky and I got up quarter 'til 3 AM again, it was 37 degrees out which sucked compared to yesterday morning's run but not awful. Still no real soreness so that is a good sign and I like good signs.
  It was another slowish run, we ran 4.6 miles in 48:26 with an average pace of 10:32 min/mile. I had planned on running another 2 later this afternoon but was dealing with some abdominal pains/gas all day, so I just moved some mileage around so that I should still be able to get close to 35 miles for this week.
Laps/splits were: 
Mile 1 - 10:43
Mile 2 - 10:40
Mile 3 - 10:37
Mile 4 - 10:22
Mile 4.6 - 10:07

   Got home, changed clothes and headed to the gym for an hour and 12 minutes of circuit training focusing mainly on biceps, triceps and chest. 

Standing Dumbbell Curls: 22.5lbsX24reps / 22.5lbsX24reps / 20lbsX20reps / 20lbsX24reps / 22.5lbsX20reps
Converging Plate Loaded Incline Press: 6 sets/ 12 reps/ 50lbs
Standing Triceps Cable Pull Down: 40lbsX20reps / 50lbsX12reps / 50lbsX12reps / 56.2lbsX8reps / 50lbsX12reps / 56.2lbsX10reps
Fly Delt: 50lbsX15reps / 60lbsX12reps / 50lbsX15reps / 60lbsX12reps / 50lbsX15reps / 60lbsX12reps
Seated Leg Press: 5 sets/ 12 reps/ 100 lbs
Triceps Extensions: 2 sets/ 12 reps/ 35lbs , 40lbsX8reps, 35lbsX12reps, 40lbsX10reps
Hip Adductors: 35lbsX12reps, 5 sets/ 12 reps/ 40 lbs
Seated Chest Press: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Leg Extensions: 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 40lbsX12reps

Rear Delt: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps

Week Seven, Day 2 - Better than Yesterday

  I am so enjoying the shorts weather, though I am sure things are going to heat up quickly and of course the humidity will come with it but for now I am just going to enjoy these temps.
  I woke up just before 2 AM.......... yeah with no alarm damn it, I debated on going to Dorian's bed and sleeping but then I thought what if he wakes up at 3 when my alarm goes off???? So I decided screw it, we'll go for our run now. I got ready and fought with my hair as usual, then we were out the door by 2:50 AM. It was already 61 degrees with humidity at 77% and winds of 10 mph SW.... I felt no winds at all during our run damn it lol. At first I thought about doing just 3 or 4 miles, figuring my legs would be sore like last Tuesday and I didn't want to push them. They were a little sore, but not bad so we ended up running 5.1 miles in 53:22 with an average pace of 10:28 min/mile. 
  Around mile 2.4 we passed a side road and I could hear a dog sprinting towards us, I turned around and immediately said no to this Border Collie fat dog who in turn stops in his tracks turns back around and takes off but not before saying a few choice woofs at me... which I am sure were not nice.
Laps/splits were:
Mile 1 - 11:03
Mile 2 - 10:28
Mile 3 - 10:32
Mile 4 - 10:14
Mile 5 - 10:06
.1       - 9:53

    It was a good run, though at the end my legs were definitely sore... I think I am going to have to cut tomorrow's run in half.
  Yesterday my brother-in-law put a new starter in my Tahoe, I was expecting it not to start this morning though.... but it did!!!
  
  I made it to the gym for an hour and 18 minutes focused mainly on the back, tomorrow if things work out I'll be focusing on biceps, triceps and chest.

Wide Grip Lat Pull Down: 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 65lbsX8reps
Torso Rotation: 50lbsX12reps, 60lbsX12reps, 50lbsX12, 55lbsX12reps, 50lbsX12reps, 60lbsX12reps
Underhand Seated Cable Row: 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX15reps
Seated Leg Press: 5 sets/ 12 reps/ 100 lbs
One Arm Bent Over Dumbbell Row: 30lbsX12reps, 27.5lbsX15reps, 30lbsX12reps, 27.5lbsX15reps, 30lbsX12reps, 35lbsX10reps
Rear Delt: 35lbsX12reps, 40lbsX12reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps
Parallel Grip Lat Pull Down: 50lbsX15reps, 60lbsX12reps, 60lbsX12reps, 55lbsX12reps, 60lbsX10reps, 65lbsX8reps

Seated Cable Row: 60lbsX8reps, 60lbsX8reps, 60lbsX10reps, 60lbsX10reps, 70lbsX6reps, 70lbsX8reps

Day One of Week 7

  I didn't plan on running until this afternoon with Dorian, I did plan on going to the gym though.... that is until I went out to my Tahoe and it wouldn't start, just like last Friday. We had put a new alternator in it, thought that had fixed the problem but low and behold it did not. I was pissed off, and I went on a rant over facebook (after the run). I mean I was at a serious low point, but I decided that Rocky and I would go ahead and run because I was not about to let fate screw me over this afternoon on my run.
  It was 48 degrees but at this point my blood was boiling so I wore shorts, it was a little chilly but not bad. It didn't matter though, my blood was hot enough at this point it could've been 30 degrees. Near the last mile a loose dog interrupted us and I thought I was going to be dragging Rocky the rest of the way home because this stupid dog followed us and kept trying to get Rocky to play with him. At this point... if I had been carrying my gun I probably would've shot the dog, but thankfully he changed his mind and went somewhere else.
  We ran 3.2 miles in 33:01 with an average pace of 10:19 min/mile, the garmin was screwed up (I need to update it) saying I had an elevation gain of 390 feet and a loss of 404 feet.......... wow lol. Everything else seemed correct.
  Laps/splits were:
Mile 1 - 11:00
Mile 2 - 10:09
Mile 3 - 9:58
Mile 3.2 - 9:36

   Suffice to say when I got home I went on a rant, I just feel that over the last few weeks, fate has been doing it's best to mock my attempts at a healthy, active lifestyle and has thrown just about everything not life-threatening in my path and part of me is seriously wondering about just quitting and giving up any goals I have... maybe the average every once in a while run but that's is kind of thing. It just seems so much easier to be sedentary and inactive than to try and push for a better life and body and to set an example for my son and possibly inspire others. I just don't know how much more I can take, over the last few weeks I feel that something has been constantly trying to derail me and my goals... I've fought and fought, I've come back more determined but this morning nearly broke me. Dorian woke up at 3:30 AM, restless and cranky so I took him to his bed and laid with him there, hoping and praying he would fall back to sleep. He was out by 4:05 AM and I was out of his bed and getting ready, I was physically and mentally on my game and ready to hit it hard at the gym only to find my Tahoe wouldn't start...... and it just about sent me into a rage like no other.
  BUT I am calmed down, and we've got a new starter in the Tahoe (along with the new alternator last Friday). Hopefully, HOPEFULLY that was the problem and my Green Beast will be good to me from now on. Hopefully

  I did end up doing some weights at home - 31 minutes, the focus was on shoulders & delts
Dumbbell Lateral Raises: 3 sets/ 12 reps/ 8 lbs, 3 sets/ 15 reps/ 8 lbs
Dumbbell Upright Row: 5 sets/ 20 reps/ 10 lbs, 1 set/ 25 reps/ 10 lbs
Shoulder Shrugs: 5 sets/ 20 reps/ 10 lbs, 1 set/ 25 reps/ 10 lbs
Side Laterals to Front Raise: 6 sets/ 15 reps/ 10 lbs
Front Plate Raise: 1 set/ 8 reps/ 25 lbs, 5 sets/ 12 reps/ 25 lbs

   I seriously need my other 20 lb and 15 lbs dumbbells back here at home.

Day Seven, Week 6 - The Run that Almost Wasn't

   The last few days......heck... more like weeks, have been tough as hell for me to get back to my training and get up towards 30 mpw again, and this morning I seriously expected another week of falling short. Actually I felt that way last night, Dorian has been driving us crazy lately... whether it is growing pains in his legs, gas pains or just being restless, he wakes up while I am gone and keeps his daddy awake.... sometimes with laughter but other times lately it's been aggravation.
   This morning Dorian woke up with my alarm at 4 AM, and shortly afterwards I had to take him to his bed. He was having gas pains and was restless, I was sure that the run wasn't going to happen today....  it wasn't going to warm up enough to take Dorian for a run so I was beginning to settle with the fact that it was going to be another week under 30 miles.
  About 4:35 I attempted to get out of his bed, and was surprisingly successful. I had his windows open about 3 inches even though it was 39 degrees out... his room has no fan and for some reason is warmer than other parts of the house, and he is a lot like his momma in being hot-blooded. I also had his Beethoven music on, 75 minutes of music would at least put some sound in his otherwise silent room.
  Rocky and I headed out at 5:05 AM, at first the 39 degrees felt a bit chilly with one long sleeve top and my capris on, and gloves of course. But about 30-40 minutes into the run it was a bit warm, but not bad so that is alright. I was determined to get my 9 miles in, I haven't been able to get past 8-8.5 miles in so long it is killing me. Last Sunday I had to cut it off at 8.5 due to GI issues, then the Sunday before was only 4.1 miles, the Sunday before that was 8.4 miles and 8 miles the Sunday before that. I also wanted to reach 30 miles for the week, even if that meant running with Dorian.
  It was freaking foggy, in some spots I couldn't even see 25 feet ahead of me. I chose the creepy roads route rather than the not so creepy roads, but it was a good idea because I rarely see cars on that route.... but I also don't see any houses either. Still, we survived so that is good.
  Anyways, Rocky and I ended up running 9.2 miles in 1:31:17 with an average pace of 9:55 min/mile, it started out slow but we picked up the pace. I didn't really feel sore, but I could still feel it in glutes and shins/calves... I'll have to remember to stretch. Elevation gain of 187 feet, and a loss of 176 feet.
Laps/splits were:
Mile 1 - 10:38
Mile 2 - 10:12
Mile 3 - 10:04
Mile 4 - 9:56
Mile 5 - 9:49
Mile 6 - 9:56
Mile 7 - 9:47
Mile 8 - 9:45
Mile 9 - 9:23
Mile 9.2 -8:58

  That along with yesterday's 2 miler with Dorian and Rocky gives me a total of 30.9 miles this week.......... that .1 is really bugging me but I am just happy to finally reach 30 miles and hopefully it will only climb from here.

Day Six, Week 6

The rain is supposed to finally let up later this morning, then we shouldn't see rain until next Wednesday which will supposedly only be AM drizzles on Wednesday, Thursday and Friday.... so they say. I hope they're right, because a few more days of this and parts of Southern Indiana are going to be underwater, as will parts of Northern Kentucky, it's going to be like the city of Atlantis 

I've got plans to run around 20 minutes or 2 miles with Dorian and Rocky later today, hopefully Dorian still fits in the stroller.... guess we'll find out.

This morning I was up at 4 AM and headed to the gym for 1 hour and 30 minutes of circuits, focusing mainly on the back.

Wide Grip Lat Pull Down: 50lbsX20reps, 60lbsX12reps, 50lbsX20reps, 60lbsX12reps, 50lbsX15reps, 60lbsX12reps
Torso Rotation: 50lbsX12reps, 60lbsX12reps, 60lbsX12reps, 55lbsX12reps, 60lbsX12reps, 55lbsX12reps
Underhand Seated Cable Row: 50lbsX15reps, 60lbsX8reps, 56.2lbsX12reps, 50lbsX12reps, 60lbsX10reps, 56.2lbsX12reps
Hip Abductors: 6 sets/ 15 reps/ 35 lbs
One Arm Bent Over Dumbbell Row: 27.5lbsX12reps, 30lbsX12reps, 27.5lbsX12reps, 3 sets/ 12 reps/ 30 lbs
Rear Delt: 35lbsX12reps, 40lbsX12reps, 45lbsX8reps, 35lbsX12reps, 40lbsX12reps, 45lbsX8reps
Standing Calf Raises: 3 sets/ 12 reps/ 30 lbs, 3 sets/ 12 reps/ 35 lbs
Parallel Grip Lat Pull Down: 50lbsX18reps, 60lbsX12reps, 50lbsX18reps, 60lbsX12reps, 50lbsX18reps, 60lbsX12reps
Seated Cable Row: 3 sets/ 12reps/ 56.2 lbs, 2 sets/ 12 reps/ 50 lbs, 1 set/ 8 reps/ 60 lbs

Topped it off with another 5 sets of the:
One Arm Bent Over Dumbbell Row: 3 sets/ 12 reps/ 30 lbs, 2 sets/ 10 reps/ 35 lbs



  Later today, I took Dorian and Rocky for a 2 mile run.

Day Five, Week 6

  Here's to hoping next week goes off without a hitch, please just give me a break from these hiccups damn it!
  Last night I put Dorian in his carseat and then went to start my tahoe with plans of going to the store.....nothing.... the engine wouldn't start or anything, the battery was dead. At least I could still run in the morning, but the gym was a no go as I would probably get stuck in the parking lot even though DH would be able to charge it when he got home.
  So this morning it was a gorgeous 55 degrees, but I chickened out and wore my capris and a t-shirt instead of shorts and a sports bra..... I just still feel like a fatty and wish that weren't the case. It was really warm, quite a difference from the last couple of weeks but it felt amazing!! I hope winter is officially over, and I cannot wait for this rain to be over... too much longer and the bottom of Indiana is going to be underwater... along with the top of Kentucky.
  This time Rocky made sure he wasn't in the bedroom when I shut it, did I mention we were out the door by 2:10 AM? The forecast was saying rain would begin around 3 AM so I wanted to get done before the rain came, of course we were back in the house and I was headed back to bed by 3:30 and still no rain. I think it started around 6 AM...
  Rocky and I ran 5.1 miles, originally the plan was for 3-4 but since I wasn't going to the gym I figured I'd burn a little extra calories. My hamstring was still a little sore but not awful so that is good news.
  Anyways, 5.1 miles in 52:19 with an average pace of 10:16 min/mile, it felt kind of slow up until the last mile.
Laps/splits were:
Mile 1 - 10:56
Mile 2 - 10:21
Mile 3 - 10:09
Mile 4 - 10:13
Mile 5 - 9:47
Mile 5.1 - 8:59

  My Tahoe has a new alternator in it now, hopefully no more issues and hopefully next week will be an awesome week running and weight lifting wise. I only plan to run 1.3 miles tomorrow since I want to get 9 miles in Sunday and my hamstring and left knee are still a bit iffy. If those two plans go well, I'll have 30 miles for the 6th week and hopefully will only climb from there. 

Day Three, Week 6

 I chose not to run this morning, to instead give my legs a break and it was also extremely foggy so it would have been dangerous. I first went to the gym for circuits focusing mainly on the back, I immediately noticed that the gym was considerably warmer which definitely affected me.
  I did an hour and 20 minutes.

Wide Grip Lat Pull Down: 50lbsX20reps, 60lbsX12reps, 55lbsX15reps, 50lbsX20reps, 65lbsX6reps, 55lbsX15reps
Torso Rotation: 50lbsX12reps, 60lbsX12reps, 55lbsX12reps, 50lbsX12reps, 60lbsX12, 65lbsX12reps
Underhand Seated Cable Row: 50lbsX15reps, 55lbsX10reps, 50lbsX12reps, 55lbsX10reps, 50lbsX12reps, 55lbsX12reps
One Arm Bent Over Dumbbell Row: 4 sets/ 12 reps/ 27.5 lbs, 2 sets/ 12 reps/ 30 lbs
Rear Delt: 6 sets/ 12 reps/ 35 lbs
Seated Cable Row: 5 sets/ 15 reps/ 50 lbs, 1 set/ 8 reps/ 60 lbs
Machine Pull Down: 6 sets/ 12 reps/ 60 lbs

Parallel Grip Lat Pull Down: 4 sets/ 12 reps/ 55 lbs, 1 set/ 8 reps/ 60 lbs, 1 set/ 10 reps/ 60 lbs

   I then went home and laid back down for about an hour, to get back up and did about 40 minutes of core/abdominal strengthening along with some stretching for my legs. Hopefully I'll feel alright during my run tomorrow morning, I really would hate to have to once again drop my runs due to something. If it isn't the weather, it's my damn legs.
  
  Raised Leg Crunches: 6 sets of 25 reps
Standing Dumbbell Side Bends: 6 sets/ 25 reps/ 20 lbs
Supermans: 6 sets of 25 reps
Bicycle Crunches: 6 sets of 50 reps

Day Two, Week 6

  This morning I woke to my alarm at 3 AM, surprisingly feeling fresh.... of course Dorian and I did go to bed at like 9:45 last night so that might be it. The temperature was 45 degrees and raining but it was more like a slight drizzle, thankfully I chose to wear just a short sleeve shirt underneath my rain jacket because I was getting pretty warm towards the end.
  The top of my left hamstring was giving me some issue, probably from doing the Hip Abductor machine yesterday morning but hopefully it will feel good enough for a short run tomorrow, I thought it was going to be raining tomorrow so I figured I'd give my legs a break but I looked at the forecast and there is no chance of rain (damn it).... Thursday shows a slight chance of rain but Friday is definitely going to be raining, can I ask my body to run tomorrow and Thursday while holding off for a rest day on Friday? I guess we'll just have to see, I'll do my stretches again tonight along with maybe some foam rolling. Either way I will be going to the gym tomorrow morning.
  Anyways, it was a bit of a slow run this morning.. especially the 1st mile but I needed to take it easy. At first I thought I would only do 3 miles because of my hamstring but by mile 2 it wasn't feeling too awful so I just kept going. Rocky and I ran 5.1 miles in 54:00 with an average pace of 10:35 min/mile, not bad and I didn't get too wet.
Laps/splits were:
Mile 1 - 11:20
Mile 2 - 10:27
Mile 3 - 10:33
Mile 4 - 10:22
Mile 5 - 10:22
Mile 5.1 - 9:48


  Then it was off to the gym for an hour and 10 minutes of circuits.
Forgot my water out in the Tahoe, didn't feeling like going back out to grab it so I just winged it on the fountain when I got thirsty. Not a bad work out at all

Standing Dumbbell Curls: 22.5lbsX18reps, 20lbsX24reps, 22.5lbsX12, 20lbsX20reps, 22.5lbsX12reps
Fly Delt: 55lbsX14reps, 50lbsX16reps, 50lbsX16reps, 60lbsX8reps, 55lbsX12reps
Seated Chest: 55lbsX8reps, 55lbsX12reps, 50lbsX12reps, 55lbsX10reps, 60lbsX8reps, 55lbsX8reps
Hip Adductors: 6 sets / 25 reps / 35 lbs
Standing Triceps Cable Pulldown: 40lbsX20reps, 45lbsX15, 40lbsX20, 50lbsX12reps, 45lbsX18reps, 50lbsX15reps
Standing Dumbbell Raises: 5 sets/ 8 reps/ 15 lbs
Rear Delt: 40lbsX15reps, 45lbsX12reps, 35lbsX18, 40lbsX15, 45lbsX12reps, 35lbsX18
Standing Calf Raises: 4 sets/ 12 reps/ 30 lbs, 1 set/ 12 reps/ 40 lbs

Triceps Extension: 45lbsX8reps, 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 45lbsX8

Week Six, Day 1

 Dorian had a bit of a sleepless night, which meant that I also had a sleepless night but I got up at 2:40 AM...... decided that I was feeling good enough to run so Rocky and I went out and ran 3.3 miles.
  The temperature was 39 degrees, not bad at all and I kind of wished I had worn just one long sleeves rather than two but it wasn't bad for a short run.... thankfully.
  We ran the 3.3 miles in 34:02 with an average pace of 10:19 min/mile.. one of the usual routes.
Laps/splits were:
Mile 1 - 10:37
Mile 2 - 10:21
Mile 3 - 10:01
Mile 3.3 - 10:07

   Got home, and Dorian was awake in his bed crying so I ran in there and took him to our bed with a drink then went to find his pacifier in his room. I then laid down with him until I knew he was back to sleep, then I got back up and changed my clothes for the gym.
   At Bob's Gym, it went really good. Workout was focused on shoulders and delts
Dumbbell Lateral Raises: 6 sets/ 12 rep/ 10 lbs
Converging Plate Loaded Overhead Press: 5 sets/ 12 reps/ 50 lbs
Rear Delt: 2 sets/ 12 reps/ 35 lbs, 2 sets/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs
Shoulder Shrugs: 6 sets/ 12 reps/ 17.5 lbs
Dumbbell Upright Row: 2 sets/ 12 reps/ 15 lbs, 3 sets/ 12 reps/ 12.5 lbs
Front Plate Raise: 6 sets/ 12 reps/ 25 lbs
Hip Abductors: 6 sets/ 12 reps/ 35 lbs
Torso Rotation: 50lbsx12reps, 60lbsx12reps, 60lbsx12reps, 70lbsx8reps, 60lbsx12reps, 70lbsx8reps
Side Laterals to Front Raise: 5 sets/ 10 reps/ 12.5 lbs

  Really worked up a sweat this time.

My Body's Progress

  So I began this "journey" on February 1 after my husband mentioned that I had been gaining weight and made the decision to weigh myself (after having not weighed myself since last October). I weighed in at 155 lbs, a HUGE eye opener that made me realize I needed to make a change, I needed to get back to something I had given up 3 years ago due to money, time and not wanting to make the change.
  On February 5 I decided to take pics of my body for the beginning and I would take monthly pics, or at least around 30 days since I would most likely have to do it on the weekend. The pics I am posting right under this are on that date:

 I measured my waist, hips and thighs around that time too though I am not sure I did it correctly. I made sure to do it correctly this time though. But last month the measurements were:
Waist: 32 inches
Hips: 37-38 inches
Thighs: 24 inches

As of March 4
Waist: 30 inches
Hips: 35 inches
Thighs: 23 inches
  This morning (after my run) I weighed myself at 148.4 lbs but I will add a lb since I ran so that makes 149.4 lbs. I also took my monthly pictures to compare, I need to work on focusing the camera but I do it all by myself so it can't be perfect :P 
  Even for the weight loss and inches lost, I don't see a lot of difference in the pictures but I see the difference when I look in the mirror and how my clothes fit... weird. Here are the pics taken today:

I guess you all can be the judge.... though I promise my photos will be much more close up and better focused like the ones taken today. Last month's pics weren't done with too much thought.....  I honestly wonder if I should've taken the pics before my run.... not sure if the popcicle feeling in my skin did anything.