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Ya either Love 'em or Hate 'em

Mondays that is!  I try my best love love them.  I mean come on, it's Chest day in the gym.  Who don't like going back into the gym after a two day hiatus and try to destroy every fiber in their chest!?

Any how...... Today was a good day.  My lower legs & feet still hurt, but I'm hoping that is just from the increase in mileage and will at least ease off soon.  I have to keep adding to the mileage though, with two ultras coming up QUICK it is almost a must!!

Today's Training Schedule
Lunch Gym

Flat Dumbbells: 55# WarmUp, 75# (8), 80# (8), 85# (6)
incline Dumbbells: 55# (10), 65# (10), 65# (10)
Dumbbell Fly: 45# (10), 55# (10), 60# (10)
and of course we had to end will pull ups.
3 sets 5 Reps - Full Dead Hang Pull ups

After work decide to get my run on.
5 Miles in the cold & dark through some hills......However the nice thing about running at night during this time of year is ya get to look at all the Christmas lights.  Nice surprise tonight!

Ok friends, Keep on Running, Keep Healthy & SAFE !!

...and again

Had a good 10 miler today with a friend.  We decided to go down the A.T.T. since his 1st ultra is going to be on a very similar surface.  I honestly was a little worried about what pace I would be able to keep since I am still having some leg pain issues.  All in all the day turned out well and I'm glad we went.

We started off a little slow, again worried about my legs, but then after the 1st mile we settled into a mid 8 pace.  Then about mile 4.5 I absolutely crashed & told my buddy we would have to stop at mile 5 and I will have to shed some clothes.  When we left I was cold and was therefor wearing too many clothes.  So after a short break and me removing 2 outer garments we were on our way again.  I hit a Gu Energy Gel & slugged some H20 and was good to go.  The rest of our run was without incident and finished feeling strong.  After the run I stretched & caught up with another tribe member.

A little later on and my legs are feeling ok  I did however wrap them for about an hour today.  It's really a roll of the dice to see what they are going to feel like in the morning.  Tomorrow is an off day then we will be back on it.  Hope everyone has a great weekend, stay safe & healthy!!

Hi everyone, I can not seem to write a blog post without whining right now.  So I will still hold off and just start posting workouts.  Hope everyone is doing well & Merry Christmas to ALL!!

Hi Everyone,
Just a quick note to let you  know that I'm not dead.  Just taking a short break from the Blogger.  Cya'll on Monday.  BTW that's the Day I get to start Running again !!!

Holla!

bla..bla...bla

 Well it's Monday again, and all that means is here we go again.  Had a good weekend with some much needed rest.  I am, however, curious on why I am always so tired during the day.  It would seem that from about 1:PM on I am absolutely exhausted and by 9:PM I'm done!
Friday night was awesome.  The wife & I got to take my boy to the fair to see Newsboys.  That group put on one heck of a show for $10.00 / Person & Best of all my boy LOVED IT!
Other than that, slept in really late on Sat & Slept in a little on Sunday. 
Hope everyone had a great week!  Just remember, If you can run be thankful, hahaha, only 21 more days!

Monday Randomness 1600 Yds, 1 Hour
Warm-Up (100)
Ya right this was a dumb way to start the workout......but it definitely got me huffing & Puffing!
100 I.M.
Main Set (1300)
5 X 100 on 2Min
50 Sprint (27 Sec)
3 X 200 on 30 Sec Rest
200 I.M Swim (25 / Kick 25)

Cool Down (200)
2 X 100 SLOW

Lunch Time Strength Work

Flat Bench Press
135# X 10
185# X 06
205# X 04
225# X FAIL (Again, UGH)
185# X 6
815# X 6

Incline Dumbbell presses
45# X 15
55# X 10
55# X 08

Tricep Cable Pullovers
100# X 10
110# X 10
120# X 10

Bicep Cable Curs (With Straight Bar)
70# X 10
70# x 10
70x x 10
80# x 10

Tricep Single Arm Pull downs (Palm Up)
30# X 10 Each Arm (3 Sets)

HAPPY THURSDAY !!

Today was kind of an adhoc day.  Had some friends who said they would be at the pool early today so I figured I would show up and work out with them……humph, go figure I was the only one to show…..Oh well.  Had a GREAT workout anyhow.  Then lunch time rolled around and had a GREAT Strength chest workout.  All in all today is shaping up to be a great day.  Maybe later on tonight I can fit in a “Cage Fitness” workout tonight at Black Belt Leadership Academy!!

Tomorrow AM starts with…..ummmmm let me think… OH YA, More Swimming.  Then an appearance at the weekly Friday Morning BCRT Run.

On today’s menu we have the following workouts.

25 Min + 5 Min Cool Down on the Elliptical

RPM: >85 mostly above 90

HBPM: > 165 mostly above 180

Aprox miles: 3.2 (Don’t think this is even close but…..)

Cool down was done in reverse direction

Swim

I did not have a set workout this morning, therefore I have no Idea on my yardage.

However I can tell you I did a bunch of

50yd With 30Sec Rest

100yd with 45Sec Rest

Bunch of 25X12.5X12.5’s (25 Catch-Up Drill X 12.5 Swim X 12.5 All Out Sprint)

Afternoon Strength Chest Workout

Bench Press

10 X 135

10 X 155

08 X 175

04 X 205

Incline Dumbbell Press

45 X 12

55 X 12

55 X 12

Threw some light tri pull-downs in for good measure.

Strength Training
ughhhh, Shoulder workouts make me cranky.  Ever since my spine surgery these routines just really hurt my Levator Scapulae Muscle & Trapezius.  I will prob. be in some sort of pain for the next 2 weeks because of this. Anyhow....


Dumbbell Shoulder Presses 3 Sets of  25# X 25 Reps
Machine Lateral Raises: 50# X 12, 50# X 12, 60# X 12, 70# X 12
Abs: Too Many to list, Incline Bench + Weighted Crunches
ISO Machine Shoulder Presses: Machine+45# X 12, 45# X 12, 70# X 12

BRICK

Well, a Mini-Gym-Brick workout that is....I am so tired of not running that I had to do something.  I figure that I am a full 4 weeks in recovery and a little elliptical can not do that much damage.  Since both of my workout partners tanked on me it was a perfect day to do this.  Here is today's workout.

20Min High Intensidity Elliptical.  The machine said somewhere around 2800 steps taken & the note taped, lol, on the machine said that about 1400 steps = 1 Mile.  Anyhow I had a good sweat going on and my heart-rate was eleveated, which is what I was going for.  Distance really does not matter.  Next time I will have my heart-rate monitor and will at least have accurate calorie & heart-rate data.

Next was straight into the pool for
5 X 100 on 2:00
5 X 100 on 2:30

My goal for the pool is to increase stamina which right now is so low it is not even worth mentioning.  Just time to fix it.

I am really looking forward to Spring Racing season and getting back into Triathlons, Biathlons & Aquathons!

Well that's all for now.  Stay Running & HEALTHY friends.  LISTEN TO YOUR BODIES !

Back & Bi

Love'm some Pull-Ups, Pull-Ups, Pull-Ups!
Today's Strength Training Workout is Back & Bicept

Pull-Ups 3 Sets
10, 8, 6 - These felt suprisingly easier than usual today.  I'm hoping that I'm getting stronger & the Swim Training is helping.

Seated Rows: 3 Sets 105# X 10 Reps
Lat Pull-Downs: 3Sets 120# X 10 Reps

Standing Curls (With EZ Curl Bar)
3 Sets: 60#, 60#, 70#
Mixed in some ISO Machine Lat Pull-Downs.
3Sets: Machine + 35#, 45#, 55# X 20 Reps

Finished UP with Machine Seated Curls: Burn Out Sets
30 Reps total for 2 Sets
45# X 10 Reps + 35# X 10 Reps + 25# X 10 Reps.

These are done with no stops between weight changes.  Your partner takes the weight OFF and you keep going.  This extercise REALLY burns and you have to push through the Latic Acid.