March 10th- March 16th

"Life is either a daring adventure or nothing at all." - Helen Keller

Monday:   

8 AM:  50mins at the gym

Warmup: Rowing and mobility

DB Shoulder Press
5x10 @ 40

Dropset DB Laterial raises
10 @ 25
10 @ 20
10 @ 15

Dropset DB Front raises
10 @ 20
10 @ 15
10 @ 10

Straight Leg Lifts
4x10

Planks side to side
4x20

Flutter Kicks
4X30

Hip Abductor Machine
4x10 @ 175

2 PM: 5.2miles averaging 8:15pace.  Easy shakeout jog from the house. First half with Venus and also half of it on the beach.  Legs are shit today from the long run yesterday. Not surprising considering it was all on concrete and flat as hell which I am not used to. Even flat long runs at home I get 500-1000ft, here I am lucky to get 100-200ft. Anyways moving on, and something to think about for a 100 miles of that in 2 weeks.  Did see dolphins while running today though, that was cool.

Tuesday:  

8 AM:  52mins in the gym

Warmup: Rowing and mobility

Pull-ups
40 in sets of 10

V-Bar Lat Pulldowns
4x10 @ 100

Single arm DB rows
4x10 @ 55

Rope Cable Face Curls
4x10 @ 30

Ez-Bar 21's
3 rounds @ 50

Ez-Bar Bent Over Rows
4x10 @ 80

Weighted Abmat Situps
4x10 @ 25

Toes Elevated J-Curls
4x12 @ 35

11 AM: 8.2 miles averaging 7min pace.  Easy with 6x30sec strides w/ 3-4min recovery between each one. Felt like I was moving slow but not a bad pace overall. Really pondering dropping from the race next week today... Love the process but dreading racing right now.

Wednesday:

8 AM:  58mins in the gym

Warmup: Rowing and mobitlity

DB Incline Bench Press
4x10 @ 45

Chest Flies
3x10 @ 22.5

Dips
3x30secs w/ 1 min recovery

Super Set x3
10 Ez-Bar Tricep pushdown @ 60
10 EZ-Bar Reverse Tricep pushdown @ 30

Side Bends
3x12 @ 35

Pushups
3x45secs w/ 1 min recoveries

Single leg calf raises
3x10 @ 25

Planks
4x1min w/ 30sec recoveries

- Walked the 400m down to the beach to watch sunrise this morning before going to the gym, even did a time lapse video for I thought that would be cool but can't find it on my phone anywhere.  Guessing it did not save for some reason.  I will try again in the near future on a clear day.

1 PM:  8 miles averaging 6:45pace.  Easy warmup then steady state until I hit mile 8 then called it. Workout was supposed to be for an hour but hit mile 8 at 54mins and was close to the house so called it. It is taper time so figured that was the right call. Steady state was between 5:50-6:30, a lot of bouncing in that pace range, goal was to keep the HR between 140-150, did go over a few times.

Thursday:  

  -NOTE:  Weight check in:  No scale here yet.  Probably best I don't know, feeling fat as fuck.

2 PM: 8.2 miles averaging 7:30pace. Easy cruise as an out and back from the house on the bike path the race will be on. Almost skipped today for motivation is really low lately. Not much to choose from to run and getting tired of pretty much the same thing everyday. First 2 miles were a slog due to my mindset but got better as I went along.

Friday:

8 AM:  50mins at the gym

Warmup: Rowing and mobility

Wide Stance Squats on Smith Machine

4x10 @ 135

DB Double RDL

4x10 @ 55

Single Leg extend

4x10 @ 40

Single Leg Calf Raises

4x10 @ 25

Hip Abductor Machine

4x10 @ 160

Flutter Kicks

4x30

AB Wheel rollouts

3x10

1 PM: 8 miles averaging 6:50pace.  Easy miles with 6x30sec strides. First 2.5 miles with Venus, dropped her off at the house then did the strides and the rest of the run. Strides are getting faster, today they were around the 4:30pace... good sign? Anyways, another day I had to drag my ass out the door but was good once I got going.

Saturday: 

7 AM:  6.21 miles in 36:22 averaging 5:51pace.  Running of the Leprechauns 10K in Nags Head, NC. Paula and I decided to drive an hour south on the island to do a local race. She ran the 5k and I did the 10k. Put this as a hard tempo effort for the HR did not get over 155 until the last mile and half or so. Ended up 2nd overall about 25secs behind 1st and 3rd was over 6 mins behind me. 1st place guy created a large gap in the first mile for I did not go out very quickly and I kept closing it but ran out of space at the end. Never felt like I was breathing hard even at the higher heart rates, sea level is wonderful in that sense.  Had a great time!!! Needed to run something different besides from the house that I have been doing the past few weeks.

Sunday:  

9 AM: 9.5 miles averaging 7:30pace.  Easy cruise from the house. Pretty much the same route as the past few weeks with small changes here or there. Woke up and the legs felt great from yesterday moving around the house but once I started jogging I could feel the race in my legs from yesterday. Now sort of regretting doing it. I did not go all out so thought I was good. Oh well, have a week to turn it around.  Spent the rest of the day doing chores around the beach house so I don't have to do anything the rest of the week.  Replaced all the vents, replaced all the door knobs, did a Goodwill drop, replaced a bunch of blinds, and fixed a bunch of water damaged drywall in the laundry room.  Think that is about all that was on the list for this trip.  Finally done with it all I think.....

45mins in the air boots this evening.

Total Weekly Numbers

Going to be honest... I am ready to get this 100 over with next weekend.  I am honestly not that excited by it like other 100s right now for some reason.  Trying to figure out why that is, actually still pondering dropping down to the 100K instead but there is something about the 100 miles where you start on the North end and end on the South end of the islands, 100K starts in the middle, not as cool.  Anyways should hopefully get my head right this week.  Not a bad taper week overall.  Prob should not have done that 10K on Saturday but oh well, we had a blast and that is why we do this shit.  Plus I need to change where I have been running, it was getting old doing the same thing every day.  Hoping for a less stressful week at work than it has been the past 2 weeks, I need that going into the race.  Sigh.... back to work this Monday morning.