Lunchtime Shoulder Workout

Decided to hit shoulders today after taking a hiatus for a few days.

I started out with standing dumbbell raises of 20-15-10. Then, I did seated dumbbell overhead raises of 35-35-40. After that, I did seated overhead raises of 50-65-80. I finished off with plate lifts of 25-35-35.

Weight = 180

Lunchtime Chest Workout

Decided to get it going early this week. One thing I hate about the gym in the summer is the number of people. You would think nice weather would drive people to exercise outside, but yet the gym is packed all summer long, I suppose with college kids.

Anyways, I started with dumbbell press of 35-40-45, I did sitting assisted chest press of 85-95-105. I then did assisted bench at 135-145-155. I did seated butterfly of 45-55-65. Finally, I finished with lat pull down of 100-110-120.

Weight = 180

2.07 Mile Run in 15:35

Tough, fast, tiring 2 mile run describes my trek this morning. I averaged 7:31/mile and burned 278 calories for just over two miles. I decided to go short this morning because I felt the need to get the fast twitch muscles moving again, I would have preferred to run about a 5K, but I was pretty much exhausted after these two miles with a few rolling hills. All things considered, I'll take it. I will get back to pounding the pavement for longer mileage some time later on in the week.

7.02 Mile Run in 1:08:33

This was my longest run since I attempted the Boston Marathon back in April. After having 4 beers this afternoon, I hardly thought running was in my cards for the evening. But, with nothing better to do and feeling a need for some exercise, I decided to hit the roads for a run.

Rather than stick to the roads for the entire run, I decided that it was a good opportunity to run back down to the Ashland resevoir and actually run around the perimeter of it. It took about 2 miles to get down there, the run itself was about 3 miles around the resevoir on very diffiult terrain in close to dusk, and then it was 2 very hard uphill miles back to the house. Though the pace was slow and I really cramped up towards the end, I think this was a necessary run as I continue to prepare for the Bridge of Flowers 10K in August.

I ended up finishing the 7.02 mile run in 1:08:33 for an average pace of 9:45/mi. I burned 945 calories according to nikeplus. Check out the screenshot above.

PS - This is my 200th post on Blogger.

3.15 Miles Around the Neighborhood in 26:12

I'll tell you what, I have been remarkably sore since Tuesday night's 5+ mile run. My quads took a tremendous beating on those 3 major hills, and I have been paying the price the last few days. In fact, walking down stairs on Wed, Thurs, Fri. just absoutely killed. I am finally just getting over it, but not over the twisted ankle I got in last Saturday's soccer game.

So, waking up this morning I decided to hit the pavement for a few miles knowing that Scott is going to get in at least one run this weekend. Like I said earlier, the quads and ankle were still hurting pretty bad, but I think a short run was exactly what was needed to loosen the muscles up. I conciously avoided hills and decided to go 2-3 miles. So, all things considered things worked out pretty well. I completed the 3.15 mile run in 26:12 for an average pace of 8:18. I burned 424 calories in the process. I can live with the 8+ pace knowing that I never turned it on at the beginning or the end in trying to push things. Had I, I maybe could have gotten subs 8:10 pace, but no big deal.

I have a 10K on the horizon, but it isn't until August. So I've got a bit of time to ramp up.

In the challenge Scott and I have to 50 miles, I'm currently up on him 8.43 to 5.43