"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
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
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
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
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
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