Week Four, Day 2....

 Monday was a rest day, from everything other than my toddler haha. My shoulders and biceps, and triceps were definitely feeling Sunday's workout starting last night and this morning but I decided to go to the gym first before even thinking of a run...... it was 12 degrees outside and I am sick of this cold, temps in the 20's aren't bad, compared to last week that almost feels like summer weather but I am ready for temps in the 40's, 50's, 60's and 70's... hell I'll take temperatures in the 80's compared to this crap.
 So I woke up at 3:25 AM, got up and dressed, had some coffee and then started the Tahoe. I prepared my water bottle and sat a moment longer trying to give the Tahoe time to warm up. Then I headed to the gym for an hour of circuits. It went pretty damn good, if I do say so myself.

Dumbbell Lateral Raises: 4 sets/ 12 reps/ 7.5 lbs
Converging Plate Loaded Overhead Press: 4 sets/ 12 reps/ 50 lbs
Hip Abductors: 4 sets/ 12 reps/ 40 lbs
Machine Shoulder Press: 4 sets/ 12 reps/ 50 lbs
Shoulder Shrugs: 4 sets/ 12 reps/ 17.5 lbs
Fly Delt: 1 set/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs
Seated Leg Press: 1 set/ 12 reps/ 90 lbs, 2 sets/ 12 reps/ 100 lbs, 1 set/ 12 reps/ 110 lbs
Dumbbell One Arm Shoulder Press: 2 sets/ 12 reps/ 20 lbs, 2 sets/ 12 reps/ 17.5 lbs
Rear Delt: 4 sets/ 12 reps/ 40 lbs
Dumbbell Raise: 4 sets/ 12 reps/ 10 lbs

Standing Calf Raises: 1 set/ 12 reps/ 25 lbs, 3 sets/ 12 reps/ 30 lbs


  By the time I left the gym I decided that 12 degrees wasn't too bad and Rocky deserved a run so I got home, changed clothes and headed out the door for something like 3 miles. It was bloody cold, but not as bad as last week and I kept reminding myself that.
  We ran 3.2 miles in 31:59 with an average pace of 10:00 min/mile, my calves were a bit sore but overall not bad at all so that is good news. I just about busted my ass on the downhill of our driveway but luckily I caught myself. 
Laps/splits were:
Mile 1 - 10:37
Mile 2 - 9:56
Mile 3 - 9:39
.2      - 8:56

  It didn't feel like I was running under 10 min/mile pace but that is definitely a good thing, means I am getting back down to my paces.