Week Eight, Day 2

It's funny how I have more time and energy to do my workouts but not to blog about them, so far the week has been going well. My hamstrings are switching back and forth with feeling sore, but not really pain so I guess that is a good thing. 
This morning was 39 degrees with a feels like 34 degrees and winds of 8 mph NNE, I wore capris, a t-shirt and a windbreaker and gloves for this crap. I'll be happy when the morning temperatures are above 50 degrees, heck I'll take 45 degrees.
Rocky and I had an okay run, other than the loose dogs... I am getting sick of this, I guess I'll have to avoid that neighborhood/road for a while. One of these bastards was a Mastiff, luckily he only really barked at us and stuff but so far we've been lucky.
We ran 6.2 miles in 1:03:53 with an average pace of 10:18 min/mile, an elevation gain of 120 feet and a loss of 120 feet (weird). 
Laps/splits were:
Mile 1 - 10:57
Mile 2 - 10:27
Mile 3 - 10:45
Mile 4 - 10:22
Mile 5 - 9:43
Mile 6 - 9:43
Mile 6.2 - 9:45

   It felt kind of slow but I wouldn't be surprised if 30-50 seconds of that was our having to stop and deal with the Mastiff and slowly walk until I was sure he wasn't going to assault us.... I am seriously considering carrying my taser with me instead of pepper spray.

  Then it was off to the gym to focus on shoulders and delts, right at 50 minutes of circuit training.

Dumbbell Lateral Raises: 12.5lbsX12reps, 12.5lbsX12reps, 10lbsX12reps, 10lbsX12reps, 12.5lbsX12reps, 12.5lbsX12reps
Loaded Plate Shoulder Press: 4 sets/ 12 reps/ 50 lbs, 1 set/ 8 reps/ 70 lbs, 1 set/ 12 reps/ 70 lbs
Shoulder Shrugs: 25lbsX20reps, 25lbsX20reps, 27.5lbsX15reps, 25lbsX20reps, 27.5lbsX15lbs, 27.5lbsX20reps
Barbell Upright Rows: 6 sets/ 12 reps/ 30 lbs
Front Plate Raises: 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX8reps

Side Laterals to Front Raise: 5 sets/ 12 reps/ 12.5 lbs, 1 set/ 8 reps/ 15 lbs

  Then before work I did 3 sets of squats with 6 reps each, with a 20 lb kettlebell. Then I did 3 bridges for 30 seconds each and 3 sets of 12 reps of donkey kicks for each leg. Then tonight I did some abdominal/core strengthening:
2 minutes of planking
1 set of 50 Bicycle Crunches
1 set of 20 Oblique Crunches (each side)
2 minutes of planking
1 set of 50 Bicycle Crunches
1 set of 20 Oblique Crunches (each side
1 set of 50 Bicycle Crunches
1 set of 20 Oblique Crunches (each side)
1 minute of planking
1 set of Bicycle Crunches

   And I am done for the day. Tomorrow is questionable as far as running, there is supposed to be severe storms in the morning so we'll see what happens. It will clear up in the afternoon/evening so I will definitely get in 3-4 miles with Dorian and Rocky while getting in at least an hour at the gym in the morning.