Lunchtime Chest Workout

I got over to the gym at lunch time today for what will likely be the last weight room workout until after Saturday's 10K (6.2 mile) road race in Shelburne Falls. I officially entered the race today at www.bridgeofflowers10k.com and am looking forward to Saturday's race. Anyways, back to the workout. I lifted 55-50-45 dumbbell press, 95-80-75 butterflys, 165-155-135 bench, 40-30-20 cables.

Below is a profile of Saturday's course:





Weight = 178

90 Minutes of Tennis

Sara and I played 90 minutes of grueling tennis tonight at Bentley's wonderfully maintained courts. We started in the late evening sun and finished as dusk was settling around us. I lost to the vastly more experienced fiance by a final set score of 4-6. It was great to get in some non-running cross-training, but I ended up on the losing side of the scoreboard. Urgh!

7.58 Tiring Miles in 63:32

I am a tired boy. I went out for a run tonight with temps in the low to mid 80s. I ran a course taking me from the North End, through Faneuil Hall, through Boston Common, past Public Garden, over the Fiedler Bridge and along Storrow all the way to the Mass Pike. I then took the bridge into Cambridge and started running back east towards Boston. Once I reached the first bridge (BU), I crossed over it into Boston, then ran Beacon St. for a couple of miles back to Tremont, back through Faneuil and into the North End. Cardio-wise I felt great, but my legs were dead tired. My right calf in particular gave me problems, but nonetheless I finished the 7.58 mile run in 63:32 for an average pace of 8:20 per mile.

Lunchtime Shoulder & Back Workout

After 2 beautiful weekend days at the beach with no running and no lifting, I definitely felt the need to get some exercise today. I got to the gym at 11:30 and lifted shoulders and back fairly heavy. I started with standing dumbbell shoulder raises of 20-15-10, then did dumbbell shrugs of 75-70-65, then did lat pull downs of 100-90-80. After the pull downs I did sitting overhead shoulder raises of 45-40-35, then did sitting cable row of 100-90-80, then finished off with sitting back pulls of 85-70-55.

Was my best weight workout in quite some time.

Weight = 178

3.23 Miles in 26:07

The weather was fully cooperating tonight, but my stomach unfortunately wasn't. My plan was to get in a 4-5 mile run, but about 2 miles in I came to the realization it wouldn't be possible as my stomach was hurtin. I turned around in the Public Garden, ran down Charles, up Pinckney St, over to Staniford, past the fleet, and then back home. I covered the distance faster than the past few days, mostly due to the cooler weather. My average pace for 3.23 mile run in 26:07 was 8:04, a certain improvement over the runs the past few weeks. I ran mile 2 to 3 in 7:34.