2.0 Mile Run in 15:46

So, a couple of things have happened in thelast week or so. One, the sensor in my nike plus shoes finally died after logging over 150 miles. Second, my old red Nike Plus Moire shoes ripped, not to mention they have over 200 miles of running and are 2 years old. So today, I finally gave in and got a new pair of Nike Plus shoes, and a new nike plus sensor. While at the Nike Outlet today I checked out other shoes, but I ended up seeing a pair of blue Nike Plus Moire's for $39. That price is pretty amazing considering I bought my red ones brand new 2 yrs ago for $110. Needless to say, I couldn't resist and ended up getting them.

So, tonight I hit the road in hopes of running a "fast" 2 mile run. I picked a flat course near the house and took care of the first mile in a real fast time of 7:03. After starting this fast, I backed off considerably and ended up running my 2nd mile in 8:43. It was definitely hot out, and not particularly comfortable, but I'm glad I got out to log a couple more miles. I ended up finishing the 2.00 mile run in 15:46 for an average pace of 7:51/mile.

4.01 Mile Run in 34:27

Temps were in the low 90s this afternoon before giving way to the 80s this evening. I decided it was a good opportunity to get in a run before the weekend, even though it was a bit warm.

After leaving the house I ran through the neighborhood, up Cedar, down Eliot, all the way to the Ashland Northeastern campus. It was there that I turned around and headed back. The run had quite a few sizeable hills, not too much shade, and narrow roads, making for a tough run. I finished the 4.01 mile run in 34:27 for an average pace of 8:34 with 540 calories burned. Paula Radcliffe told me I ran my fastest mile today, but I can't believe it, she must have been smoking crack.

After this run, the race against Scott to 50 miles is as follows:
Me = 21.55 miles
Scott = 8.69

Jump on it bro!

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.