2.05 Miles in 17:00

Scott was up from Orlando for the weekend, so we got in a run this morning in the hills of Otis, Massachusetts. Scott was being a wuss complaining about the hills, so we only ran 2.05 miles in 17:00 for an average pace of 8:17, when we originally had plans to run over 6. Seriously though it was a good run from a fitness and cardio standpoint because of the hills.

Lunchtime Shoulder Workout

I made it over to Gold's Gym at lunchtime today for a 45 minute shoulder workout. I started off with some dumbbell shoulder raises of 20-15-10. Then I moved on to standing shrugs of 70-65-60. Then I sat down for dumbbell overhead raises of 40-35-30. I then sat down on the bench and did 155,145, 135 of shoulder raises on the long bar. I finished the workout off with 100 crunches.

Weight = 178 (down 2 lbs)

3.85 Miles in in 30:36

I hit up Fresh Pond in Cambridge this morning for a little bit of run, knowing that this evening would be way too hot and humid. Arriving at the pond at 7:00am, I took almost 2 laps around the 2.25 loop before finishing pretty hard. I did feel pretty crappy on miles 2, 3, and 4. My splits were:

7:44
8:01
8:02
7:58

I think that this is because I put in back to back runs (last night also) without eating and putting energy back into my system. I burned something like 1000 calories without replenishing my body. I finished the 3.85 mile trek this morning in 30:36 for an average pace of 7:56 per mile. Hope I start feeling stronger soon!

3.12 Miles (5K) in 25:25

I left the apartment this evening, started the Nike + Ipod and ran along the water, into Charlestown, into the Navy Yard, past the USS Constitution, to the Tavern on the Water restaurant before looping back towards home. I finished the 5K in 25:25 for an average pace of 8:08 per mile.

Mile 1: 8:12
Mile 2: 8:27
Mile 3: 7:44

I burned a much needed 420 calories on the 85 degree night.

6.94 Miles Through Boston in 57:55

I ran a fairly long course today starting in the North End, running through the fanueil hall, through Boston Common, Public Garden, along the Charles on the Boston side, across the Longfellow bridge, along the Charles on the Cambridge side, crossing a bridge near BU back to Boston, back up Comm. Ave, then Beacon St. all the way back to the North End. I felt much better than yesterday, I think in part due to not lifting today and to running a shadier course with more fellow runners. I only stopped to stretch and ended up burning 934 calories according to nikeplus.com. I finished the 6.94 mile run in 57:55 for an average pace of 8:20. This was my longest run since the Philadelphia Marathon last November and with all things considered it was a successful run in 85 degree heat.

This was the run, but I guess I thook a few shortcuts along the way that made the run less than 7.5.
http://www.gmap-pedometer.com/?r=320469

3.01 Miles in 23:46

I put in a 3 mile run tonight in 23:46. I ran again down along the water into South Boston before turning around at the Bank of America concert pavillion and runing back. I ran the first mile pretty hard in 7:31, ran the 2nd mile in 7:51, and ran the 3rd mile in 7:52. To be honest, I never felt all that great, even with the nicer weather. I am starting to wonder whether keeping a full weight lifting schedule is starting to wreak havoc with my increased training. I think that because of weight training I have a little less energy, and my muscles are more fatigued by the time the evening rolls around and I am contemplating a good run. Regardless, I plan to lift at lunchtime again today and put in another run tonight (longer and slower).

Lunchtime Bicep/Tricep Workout

Made it over to the gym at lunchtime today for a bicep/tricep workout. I started with standing hammer free weight curls of 40-35-30, then did nosebreakers of 70-60-50 with a press finish on each, then did long bar curls of 80-75-65, then did close grip raises of 85-80-75. Last exercise was 60-50-40 on the curl bar.

Weight = 180 (Amazing. I burned 900 calories in Satuday's run alone and I still gain a pound. I hope it's from the lifting!)

One other really important note. I am running the Bridge of Flowers 10K in Shelburne Falls, MA on Saturday, August 12th. You may recall that I ran this race last year and blogged it. Not exactly sure what my goal will be for this year's race. Probably to have nicer weather (beyond my control), and not puke near the finish (hopefully within my control). In the meantime, I need to step it up and get some longer distance runs under my belt.

Potential Running Season Schedule:
Saturday, August 12th - Bridge of Flowers 10K
Monday, September 4th - Around Cape Ann 25K

Sunday, October 1st - Maine Marathon
or
Sunday, October 8th - BAA Half Marathon
or
Sunday, October 15th - Bay State Marathon