Sept 26th- Oct 2nd

 “With the new day comes new strength and new thoughts.” - Eleanor Roosevelt

Monday:  

Noon:  Walk 2.2 miles in 34mins.  Easy walk from the house after lunch... so damn tired today from the weekend helping the races... Did about 30 hours of helping out over 3 days in BV.

Got this in the mail today from Hardrock... so damn nice!

Tuesday:  

9 am:  4.2 miles in 41 mins.  Around the hood... walked 1/4 mile followed by jogging 1 mile.  Repeated 3 times.  Ended up jogging 3.2 miles and walking 1 mile... slowly working my way back.  The first mile jogging I could feel the left side still but went away as I warmed up.

2 pm:  60mins Mayham lifting in the garage Upper Body Anterior (Chest & Bicep) 

Warmup

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press

5 sets: 8-5-5-3-3-1 reps

Barbell Incline Bench Press

4 sets: 10 reps

Double DB Bench Press 1 and ½ Reps

4 sets: 10 Reps

Flat Bench DB Chest Fly

4 sets: 12 reps 

Single DB Double Head Curl

4 sets: 10 reps 

Standing Alternating DB Hammer Curl

4 sets: 10 reps 

Planks

4 rounds

30sec plank

15sec recovery

4 pm: 2.1 mile walk in 32 mins.  Easy walk from the house after lifting just because.  So damn nice out plus it really helps loosen my back after sitting for work a lot of the day.

Wednesday:  

 

9 am:   RUN!!  4.3 miles averaging 8:22pace.  Easy loop from the house around the hood.  Ran the whole time!!! WHOOO!! No pain and first time since my injury on Sept 1st.  Super chill, even made myself slow down a few times.  Really stiff in the legs after this and can tell how much fitness I have lost.  I may have done this a few times in my run.

2:30 pm:  2.2 mile walk in 33mins.  Walk from the house as a warm up before lifting.  Legs are stiff from the run this morning, felt better after the walk.

3 pm:  Lifting in the garage, Legs.  37 mins.

Warmup was walk and PT

Light Back Squats @ 95lbs

5x10

Light Deadlifts @ 95lbs

5x10

Back Racked Sandbag Box Step-Ups

4 sets: 10 reps

4 rounds

15sec calf raises

15sec hold up

15sec calf raises

15sec hold up

30sec recovery

Thursday:

7 am:  Run 4.2 miles averaging 8:20pace.  Easy out and back jog at Sterns Lake.  Had to run into work this morning so hit up something over there instead of by the house for some change.  Each mile got a little bit faster without trying.  Felt great by legs are throbbing some afterwards, especially in the shins.

2:30 pm:  Walk 2.1 miles in 32 mins.  Easy dog walk around the hood.  Watching Paula's dog until Sunday so will have some company the next few days on my walks.  Had PT again at noon, things are really well.  Healing much quicker than expected.

Friday:  

7 am:  1.9 mile walk in 30mins.  Easy morning dog walk with Venus around the hood.  

5 pm: 1 mile dog walk in 15mins.  Bailed due to it starting to dump rain on us.

Saturday: 

6 am:  2 mile walk in 30mins.  Easy morning dog walk with Venus around the hood.  

9 am: Easy run with Venus on the Coal Creek trail.  Did an out and back from the park in downtown Louisville so we were close to the creek anytime Venus needed to cooldown or get a drink.  Have to be careful running with her since the meds she is on can make her overheat really easily.

3 pm:  1 mile dog walk in 15mins.  Short walk just to get her out of the house for a bit.  She has done enough already today.  LOL.  Don't need to run/walk Paula's dog to the ground.

Sunday:

7 pm:  Total depression day, woke up to rain and cloudy skies and put me in the depression mood way to easily.  The only time I left the house was to take the Venus home at 5pm.   Also when I finally got out of my PJs.  Totally wasted day watching football and eating like shit.

Total Weekly Numbers

Not the week I wanted.  Wanted a little it more running mileage and lifting but was an okay week of starting to get back to it.  Back is healing well at least.

Total Monthly Numbers

Shit month with the injury that happened on Sept 1st...  Oh well, time to get my head back on straight and get back to it.  Gained about 15lbs this month, totally fell off the wagon when I got hurt going back to by binge eating ways.

Trying to figure out the best way to get back to running everyday without getting hurt.  14 and half weeks to Hurt if I decide to do it.... sigh