Ultras are back on the Brain (It's Long!)

  Since the Backside Trail Half, I have started thinking about ultra races again and a lot. Those trails have me craving trails again, sadly though with my weight lifting I just can't figure out how to make time other than hitting the trails once a week (Saturday). I am so bored with Angel Mounds (flat as flippity fudge figs), but John James Audubon State Park doesn't open until 7 AM... which on a Saturday isn't bad because my husband doesn't get up until 8 or 9 AM, and it would help me prepare for the hilly trails that I would be looking at.

  First things first though, Monday was complete rest day and I was so freaking sore it wasn't funny. Yesterday wasn't nearly as bad, I did get up and go to the gym for back day and gave it about 85% of my all, I have been dealing with this stupid sore throat thing since Sunday night. 
Wide Grip Lat Pull Down: 6 sets/ 12 reps/ 60lbs 
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps 
Underhand Seated Cable Row: 6 sets/ 12 reps/ 55 lbs 
Parallel Lat Grip Pull Down: 6 sets/ 12 reps/ 60lbs 
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8rep

I normally have one more machine to do, but it was busy and I was okay with that. I headed home after 55 minutes of weight lifting. Later in the afternoon I took Dorian and Rocky for an easy 3 mile walk which lasted about 59 minutes and I didn't feel too bad from that at all so good sign. I did a few sets of crunches on the stability ball, 2 of those sets with Dorian sitting on me.

This morning I woke up not nearly as sore and achy as yesterday, my legs are actually feeling pretty good now. I headed to the gym for focus on Biceps, Triceps and Chest, about an hour and 7 minutes.
Standing Dumbbell Curls: 20lbsX30reps, 22.5lbsX16reps, 20lbsX30reps, 22.5lbsX16reps, 20lbsX30reps, 22.5lbsX20reps
Loaded Plate Incline Chest Press: 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 90lbsX8reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Standing Barbell Curls: 45lbsX12reps, 40lbsX16reps, 45lbsX12reps, 40lbsX16reps, 45lbsX12reps, 40lbsX16reps

Seated Chest Press: 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 70lbsX8reps

  Later today we'll probably go for another 3 mile walk, I've got no plans to run until at least Friday if I am feeling really good and that would only be an easy 3 or 4 miler.

 Back to Ultras, I have been googling some and I am trying to avoid serious winter races and serious summer races due to how I deal with those in long distances. I also want to avoid any that might get in the way of the Evansville Half Marathon and the Monumental Marathon as I feel a severe amount of loyalty to Evansville's Half Marathon and I really enjoy the Monumental. Also, this year's Monumental training and race will decide if I am ready to attempt the training for an Ultra... 

  There are a couple of choices, and within 2-3 hour driving distance. 

• The Berryman Marathon/50 Miler (May)
• http://stlouisultrarunnersgroup.net/wp/?page_id=7
• The Land Between the Lakes 60k or 50 Miler (March)
• http://www.wkrc.org/phpnuke/modules.php?name=Content&pa=showpage&pid=6
• The Mark Twain Endurance Race 50 Miler (September)
• http://stlouisultrarunnersgroup.net/wp/?page_id=199

   First, you might and will ask why not a 50k... well because on the website I searched, I saw no 50k's really within 2-3 hours driving and not during the months I am trying to avoid.

  Those are just a couple I just pulled up quick and with distance and seasons in mind, the one that makes the most sense is the September race. 

Reasons:

1. Training through Spring and Summer is MUCH easier than training through our crappy Winter and Spring... due to snow and flooding.
2. And it would give me a proper/adequate time/month to rest and recover from this year's Monumental Marathon. Whereas if I chose either March or May's races, I would have to immediately start training and would probably fall to pieces and fail miserably..... I DON'T WANT THAT!!!
3. Training throughout the Spring and Summer for a 50 miler in September would put me in enough shape to ease through the Evansville Half Marathon in October and possibly enjoy the Monumental Marathon (or half) in November.
4. And it would give me ultimately enough time to build my base mileage up near 50 miles per week before starting a training cycle of say 18-20 weeks peaking around 70-75 miles per week. 

I think a lot about things don't I......? Lol, this year's marathon training cycle is hopefully going to have me around 50 miles per week when I begin and peaking around or near 60, training starts in July. Right now or starting next week will be focusing on building up to a 45-50 miles per week base while enjoying the Owensboro Memorial Day Half Marathon and the inaugural Harmonie Trail Half at the end of May. Last year I honestly think my training wasn't bad at all, especially since I made it myself... I'll try to stick to that but add a couple of doubles during the week that will involve Dorian. I would like to get in 3 20 miles runs this time, rather than just 2 but 4-5 18 milers would be just as good. Link to training plan:

  http://www.runningahead.com/logs/6d1d5cb5e27e4230a9d79029229a9ba6/plans/LsE

  Now it's not set in stone yet, I'll be constantly changing it before it even begins and throughout but hopefully it'll be just as good an experience as last year's training was. It'll also show me if I am ready to step into the world of Ultra-Running.
  Any advice is great advice, maybe somebody knows somebody who knows somebody with some really good unknown or little known trails I could run on that are near me.... (huh huh... no...? Fine).

2015 Backside Trail Half Marathon RR

  I can't even begin to state how many negative thoughts were going through my head upon waking up at 6 AM...... I didn't want to get out of bed and I was looking for any excuse I could find to avoid going. Hell, I was hoping (and praying!!) that my GPS didn't find the place....
  It was 46 degrees with a feels like 43 and I had no other tech Tee's thanks to the only one being drenched during Saturday's race, I was nervous and pissed off about it. My capris didn't have a pocket for my Energy gu so I had to wear my shorts. After much debate on a shirt, I chose the KDF race shirt.. thankfully it was a dri-fit tech tee so it was comfortable but I usually do not wear race shirts at races.... I had no choice.
  Much to my horror, the GPS actually found the park and then I found the parking lot and start.... I had a half hour to think, and think, make excuse after excuse to start my Tahoe and get the F*^K out of there.... the thoughts going on in my head - - - - -
Get gone while you still can - you should've stayed in bed... shouldn't have even bothered with this - you didn't train properly for this - you aren't a real trail runner, you don't belong here - you ran yesterday's half way too fast to have recovered just enough - you won't make it to mile 5, let alone finish".
  I can honestly say that I am so glad I rarely, if ever - listen to reason or logic. It hurt, it was freaking tough and it went from cloudy and windy, insanely cold to really warm and sunny.
The original plan was to hike hills, but people in front and behind were going at a really good pace of 11-12 min/mile so I just kept up with them for the first 5 or 6 miles before doing any hill hiking. Surprisingly I wasn't feeling too bad, my legs actually were feeling well enough except for the minor issue of my left foot feeling like I was running on needles.
Mile 1 - 10:14
Mile 2 - 11:48
Mile 3 - 11:37
Mile 4 - 10:35
Mile 5 - 11:03
Mile 6 - 12:43

   It started getting tough......er at this point, but I just kept telling myself that these trails were awesome and I was actually having a good time other than the fact it was timed. I took it easy on the hills at this point, hiking when I had to and "running" when I could. I had passed quite people, people in this area were very kind and always ready to let you pass... unlike the trail races in my area. 
Mile 7 - 12:44
Mile 8 - 12:25
Mile 9 - 13:42
Mile 10 - 13:09

    At this point I did stop at an aid station for water, orange gatorade and half of a banana. The people who I had passed up earlier had caught up to me, but I was alright with that. This wasn't a race for me, I was there to enjoy the trails, enjoy the people (and the good looking guys ;)      ) so it was okay with me.
Mile 11 - 13:08
Mile 12 - 10:46
Mile 13 - 10:50
Mile 13.1 - 8:53

  Honestly, my garmin was a mile off but who cares... I am going with their GPS measurements. 
I finished the Backside Trail Half Marathon in 2:24:45 with an average of 11:07 min/mile, quite a bit faster than I figured I would finish. I expected around 2:45:00 or even 3 hours, so getting under 2 and a half hours is a great thing.

2015 Kentucky Derby Festival Mini Marathon

   Where do I start.... other than getting here being so freaking stressful.... at one point I seriously thought we were going to have to give up and just go home and I was becoming sick to my stomach and getting a strange dizzying headache, getting to the start wasn't quite as bad even though I had to park about a mile from the start/finish.... I would later find out just how much that would suck.
  It was cloudy, with a very big chance of rain. I was just hoping that it would just be rain and no thunderstorms. We started off and things were going well enough, it was a little packed and I am not sure how so many walkers and slow runners had managed to get to Corrals C, B and A but we were passing quite a bit.
  The crowds were pretty lively and very uplifting, and the rain was holding off.
Mile 1 - 9:05
Mile 2 - 9:02
Mile 3 - 8:56

   I wanted to take it easy, knowing I still had another half marathon Sunday morning but I found myself keeping a good pace wanting to get a sub 2 hour finish. It was still pretty crowded, but I was listening to other runners carrying on and it was amusing.
Mile 4 - 8:49
Mile 5 - 8:55
Mile 6 - 9:05

   Around this point my stomach was getting a little upset but not horrible, I was beginning to feel a little tired and blah... I expected this although not during the first race but during the second one. They had powerade instead of gatorade but I don't think that had any cause to my upset stomach, I think somewhere around mile 7 or 8 I walked a little but less than a minute...
Mile 7 - 8:51
Mile 8 - 9:17
Mile 9 - 9:08

   At this point I was telling myself only 4 miles or so, we ran through the Churchhill Downs track and they were putting a few horses through their workouts. That was pretty cool to see them, I love horses. I kept telling myself to keep going, walking wasn't going to get me to the finish any sooner. At this point the rain started coming down a little harder, and harder with each mile. At mile markers 10 and 11 I walked about 30-40 seconds before starting up again, and I think I walked about 40 seconds to a minute around 12.4 miles. The last half marathon where I felt this tired was 2014's Owensboro Memorial Day Half Marathon, which was in May..... warm and sunny.

Mile 10 - 9:31
Mile 11 - 9:03
Mile 12 - 9:21
Mile 13 - 9:16
Mile 13.1 - 6:28

   I kicked it hard during the final quarter mile, really hard. At this point my garmin was right on target with the race course, it started matching right around mile 7-13.1 miles so that is nice. The finish chute sucked balls, I was a little lost and we were piling in together and bottlenecking... I was able to get a banana and that was it because I just wanted out and back to my Tahoe. I was soaked, cold and tired.. thankfully I asked directions otherwise I would headed in the opposite direction of where my Tahoe was. I am also glad I brought another pair of socks, shorts and shirts/tanks for the 2nd race.
   I don't like Spring half marathons, I don't really like warm weather long distance races so I am seriously questioning my sanity but this morning was 53 degrees and cloudy so the weather wasn't an issue. I am still feeling sore but I plan on doing tomorrow's race even if I felt so sore and aching.
  I finished with a time of 1:58:57 with an average pace of 9:05 min/mile, not bad though I am sure I am going to be feeling it awful tomorrow and the next few days. But the plan tomorrow is to finish between 2.5 - 3 hours, just take it easy and hike the hills.


  

I'm Ready Damn It

  Only a couple more hours before we hit the road, and I'm checking the weather... looks like I can expect rain during tomorrow's race... that sucks but hopefully it won't be a monsoon like the 2013 Evansville Half Marathon was, I can deal with a little bit of rain or drizzle though I really don't want to get my good, new race shoes wet.
  As usual my husband is taking his sweet time getting back to the house so we can go, I wanted to leave between 12:30 and 1 PM but knowing him, we'll end up leaving around 2. Louisville is an hour ahead and I really wanted to get to the hotel by 4 PM, it's so frustrating when I am stuck waiting on others. 
  I am always a little stressed during this time, once we get to the hotel and I have my race packet and bib and we know where the start/finish is then I will be a little more relaxed. I am always expecting something to go wrong on the day we are supposed to leave..... 
  I guess I am a little nervous about the weather tomorrow, but the Backside Trail Half won't have rain on Sunday. But the 2nd race, the trail race, is showing around 1,400 feet in elevation gain for the whole loop (13.1 miles)........ and even though I plan to hike the hills, that number still makes me nervous since I'll be tired from the first half marathon tomorrow. I don't expect to finish under 2.5 hours, that's for sure.
  Hubby is on his way, so we should be leaving around 1. I am just rambling on right now, nervous and excited... but extremely nervous. Am I fit and ready, has my training prepared me for two back to back half marathons? I mean, I guess I am around the same fitness level as I was for the marathon... 
  I haven't gotten up before 5-6 AM in the last 2 days, though Dorian and my brain has tried to wake me up at 4 and 5 AM. My last workout was Wednesday morning and that was focused on the back, depending on how I feel Monday... I might not get up and go to the gym until Tuesday but we will see.
  Okay, I am done rambling..... wish me luck :)

Week 12, The Taper - Day One

This was actually early this morning before 5 AM, but I was too lazy to post it. Focused on the Biceps, Triceps and Chest this morning. Seriously about to start wearing tank tops... my arms and shoulders are feeling tight AND it's warm in the gym.

Alternating Standing Dumbbell Curls: 20lbsX24reps, 25lbsX14reps, 20lbsX24reps, 25lbsX16reps, 20lbsX24reps, 25lbsX16reps
Converging Plate Incline Chest Press: 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX10reps
Tricep Dumbbell Kickback: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX10reps
Standing Barbell Curls: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 75lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Seated Chest Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 75lbsX8reps
Triceps Extensions: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps


  I just found my hero, I've been wondering a lot lately if I would be able to keep up my weight lifting and my running once marathon training starts, it can take a lot out of you doing both - especially going hard with both workouts and one right after the other. Then I found her, a woman who not only competes in bodybuilding/figure competitions but also competes in half marathons and marathons. Her name on FB is Jen Tom, here is a pic of her this morning at the Boston Marathon



And this is her during a competition at the High Intensity Bodybuilding Championships 2015, so pretty recently :)



She is my new inspiration to keep pushing myself and not be afraid of having these two passions that always seem to oppose each other according to so many people out there. I know I will most likely never have the body above, and and probably never the body way above but at least I can rest assured that strength training and long distance running can find peace and harmony together :)

Week Eleven, Day 7

 With the forecast saying rain I really wasn't expecting to get anything more than 5 miles in, it was 61 degrees and 88% humidity and a slight drizzle/sprinkle that didn't feel too bad. I left Rocky home this time, figuring he could use a break and he doesn't exactly like being out in the rain.
Within the first 3 miles things weren't great, I had to find a spot for a pit stop and my ankles were a little sore. I think my body got used to stretching before the run over the last 3-4 days and was acting up due to not stretching.
Thankfully somewhere around mile 6 or 7 there was no soreness and I was actually feeling really good though my abs were sore and I think I was hungry. 
I did get 10 miles in, and at that point the rain was becoming more of a downpour.
I ran 10 miles in 1:36:44 with an average pace of 9:40 min/mile, elevation gain of 232 feet and a loss of 237 feet.
Laps/splits were:
Mile 1 - 10:17
Mile 2 - 10:01
Mile 3 - 10:08
Mile 4 - 9:59
Mile 5 - 9:43
Mile 6 - 9:18
Mile 7 - 9:22
Mile 8 - 9:16
Mile 9 - 9:20
Mile 10 - 9:18

   A very nice progression long run, and a very nice long run to top off the final week before taper. I've got two back to back half marathons next weekend and I am getting nervously stoked for them.
April 25 - Kentucky Derby Festival Half Marathon
April 26 - Backside Trail Half Marathon.

Week Eleven, Day 6

  I'm late on this one, yep but yesterday was a good day. Yesterday morning was 57 degrees, 94% humidity and no wind, Rocky still did really good throughout the run, although we picked it up towards the final 2 miles. We ran 6.1 miles in 1:00:43 with an average pace of 9:57 min/mile, 145 feet of elevation gain and 143 feet of elevation loss. I truly meant for this to be real easy run, knowing I had 10 miles planned for tomorrow (today) but it ended up being more of a progression run. 
Laps/splits were:
Mile 1 - 10:53
Mile 2 - 10:07
Mile 3 - 9:59
Mile 4 - 10:03
Mile 5 - 9:46
Mile 6 - 9:10
Mile 6.1 - 7:35

  I'd have to say that 6 miles is definitely the max of what I'll run before heading to the gym. Focused on the back for an hour and 6 minutes after the run.

Wide Grip Lat Pull Down: 60lbsX15reps, 70lbsX8reps, 60lbsX15reps, 70lbsX8reps, 60lbsX15reps, 70lbsX8reps
One Arm Dumbbell Row: 40lbsX10reps, 45lbsX8reps, 40lbsX10reps, 45lbsX8reps, 40lbsX10reps, 45lbsX8reps
Underhand Seated Cable Row: 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 70lbsX10reps
Pull Ups (90lbs assistance): 6 / 5 / 5
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 80lbsX9reps
Machine Lat Pull Down: 95lbsX8reps, 100lbsX8reps, 95lbsX10reps, 100lbsX8reps, 95lbsX10reps, 105lbsX8reps

Week Eleven, Days 3 and 4

  To be honest, I am tired of blogging damn it but this is the best way to log everything and to see how far I've progressed.
  Yesterday morning Rocky and I ran 5.4 in 54:03 with an average pace of 10:01 min/mile, it was 55 degrees and a little bit of wind.
Laps/splits were:
Mile 1 - 10:45
Mile 2 - 10:03
Mile 3 - 10:11
Mile 4 - 9:55
Mile 5 - 9:28
Mile 5.4 - 9:11

  Then it was off to the gym, the focus was on the back for one hour and 12 minutes.
Wide Grip Lat Pull Down: 70lbsX10reps, 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps, 75lbsX8reps
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX10reps
Underhand Seated Cable Row: 60lbsX10reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX11reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 65lbsX10reps, 75lbsX8reps
Seated Cable Row: 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX10reps, 75lbsX8reps

Attacked the One Arm Dumbbell Row again: 45lbsX8reps, 50lbsX6reps, 45lbsX8reps, 50lbsX6reps, 45lbsX10reps

Machine Lat Pull Down: 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps

Then later that afternoon/evening I took Dorian and Rocky for a walk that would have been 3 miles but ended up being 2.96 miles in 57:09 minutes due to Dorian getting extremely upset.

This morning I really didn't plan on running but decided to go ahead and run an easy 3 miles with Rocky, the forecast said nothing about lightning..... mile 1 was nice and easy, but thanks to what turned out to be heat lightning the final 2 miles were just a tad faster than I wanted. Rocky and I ran 3 miles in 30:18 with an average pace of 10:05 min/mile.
Laps/splits were: 
Mile 1 - 10:29
Mile 2 - 9:56
Mile 3 - 9:51

     Focus was on the Biceps, Triceps and Chest this morning for an hour and 9 minutes.

Alternating Standing Dumbbell Curls: 20lbsX26reps, 25lbsX16lbs, 20lbsX26reps, 25lbsX16reps, 20lbsX26reps, 25lbsX16reps
Loaded Plate Incline Chest Press: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 90lbsX8reps, 70lbsX12reps, 90lbsX8reps
Tricep Dumbbell Kickbacks: 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX10reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 75lbsX10reps
Standing Barbell Curls: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX10reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps
Seated Chest Press: 60lbsX12reps, 75lbsX8reps, 60lbsX12reps, 75lbsX8reps, 65lbsX12reps, 75lbsX8reps

  Later this evening/afternoon I took Dorian and Rocky for a walk again, we walked 3.5 miles in 1:06:18 with an average pace of 18:45 min/mile. My walking has definitely gotten faster.

Week Eleven, Day 2

  Did I mention yesterday? Oh well, but it was Biceps, Triceps and Chest yesterday.
  This morning, I was doing a little better but I went ahead and stretched before the run. It was 63 degrees but low humidity, so I decided to take Rocky with me on this run and take it easy. I expected both of us to have a tough time and figured we wouldn't do more than 3 miles.
  Surprisingly, we were both doing really good.... I was having no issues with my legs and Rocky was keeping a good pace. Around mile 1.6 I was reminded of the two black Labs that call a house on the corner home, they were loose ad I expected them to keep following and barking... aggravating. These people have a huge sign with one side saying "Black Lab Puppies for Sale, $100" and the other side saying "Missing Black Lab"....  yeah these people are idiots, their two labs are intact and I have seen the female fully pregnant wondering around the roads.
  So the plan to do an out and back was gone, because I was not going to go back that way so we had to do the last 2 miles on a hilly road and going past a very creepy, abandoned house.... in the freaking dark.
  Other than that, the run went great and Rocky did really good as did I which was surprising. We ran 5.3 miles in 53:19 with an average pace of 10:03 min/mile which felt quite a bit slow for me.
Laps/splits were:
Mile 1 - 10:29
Mile 2 - 10:06
Mile 3 - 10:01
Mile 4 - 10:07
Mile 5 - 9:44
Mile 5.3 - 9:28

Then it was off to the gym for what ended up being 54 minutes of weight lifting focusing on the shoulders and delts.

Dumbbell Lateral Raises: 12.5lbsX12reps, 10lbsX12reps, 12.5lbsX8reps, 10lbsX12reps, 12.5lbsX8reps, 15lbsX8reps
Converging Plate Loaded Overhead Press: 70lbsX12reps, 70lbsX12reps, 70lbsX14reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps
Rear Delts: 50lbsX12reps, 55lbsX8reps, 50lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps
Torso Rotation: 60lbsX12reps, 60lbsX12reps, 55lbsX12reps
Shoulder Shrugs: 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX12reps
Upright Barbell Row: 6 sets/ 12 reps/ 35 lbs

Front Plate Raise: 35lbsX10reps, 25lbsX12reps, 35lbsX10reps, 25lbsX12reps, 35lbsX10reps, 35lbsX12reps


Later this evening I took Dorian and Rocky for a 3 mile walk that lasted 57 minutes. Hopefully tomorrow's run will go well too.

Day... Five and 7 of Week 10

  Yes I am slacking and I don't give a rat's ass dang it, this whole blogging takes more work than the actual training!
  First up, Friday.
I didn't take Rocky along for this run, I am giving him a break until Tuesday. I went out for an easy 5 miler and ran it in 49:59 with an easy pace of 10:00 min/mile, had I taken Rocky it probably would've been more like 53-54 minutes. 
Laps/splits were:
Mile 1 - 10:27
Mile 2 - 10:02
Mile 3 - 9:54
Mile 4 - 9:55
Mile 5 - 9:37

  After the run this morning, I headed to the gym and focused on the back.

Wide Grip Lat Pull Down: 70lbsX12reps, 70lbsX12reps, 76.2lbsX8reps, 70lbsX8reps, 70lbsX8reps, 66.2lbsX8reps
One Arm Dumbbell Row: 40lbsX10reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Underhand Seated Cable Row: 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Machine Lat Pull Down: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps

  Then later that day I took Dorian and Rocky for a 3 mile walk.

Saturday was complete rest day, I was feeling pretty sore and tired so I said screw it I am going to take a rest day.

 This morning it was 46 degrees, I left Rocky again and was out the door by 4:36 AM, my hamstrings and piriformis thingies are definitely bugging me and I am sure the the culprit is the hyper back extension machine because I used it Tuesday and Thursday. Hopefully with some stretching and foam rolling this will ease up again, my last run before the two races is Tuesday.
I ran 10 miles in 1:38:33 with an average pace of 9:51 min/mile, very hill route.
Laps/splits were:
Mile 1 - 10:30
Mile 2 - 10:03
Mile 3 - 9:57
Mile 4 - 9:48
Mile 5 - 9:48
Mile 6 - 9:44
Mile 7 - 9:35
Mile 8 - 9:44
Mile 9 - 9:49
Mile 10 - 9:30

   Here's to praying that my legs are just aggravated.

Week Ten, Day 4ped

  This morning's run decided on whether I would give Rocky a break or not, it seems he just isn't acclimating to the heat and humidity and is slowing me down. If I let him have his way all of my runs would be more closer to 11 min/mile than where my body wants them to be, sadly that isn't going to help my training or fitness.
  The temperature was 63 degrees, 88% humidity and no wind, and you definitely knew it if you stop. We ran 5.3 miles in 53:36 with an average pace of 10:07 min/mile, just after the mile 3 marker we stopped to visit a horse who was out all by himself. This was Rocky's second time being near a horse, his first was down in Tennessee and he wouldn't get 5 feet near them... this time he decided to sniff this one's nose and stayed pretty calm. It was a sweet horse, and I wouldn't mind seeing him/her again.
 Laps/splits were:
Mile 1 - 11:01
Mile 2 - 10:17
Mile 3 - 9:57
Mile 4 - 9:57
Mile 5 - 9:40
Mile 5.3 - 9:16

   Then it was off to the gym for a focus on shoulders and delts. It was extremely warm in the gym this morning, I was sweating like Olaf in summer.
The focus this morning was on the shoulders and delts.

Dumbbell Lateral Raises: 12.5lbsX12reps, 15lbsX6reps, 3 sets of 12 reps - 12.5 lbs, 15lbsX8reps
Loaded Plate Shoulder Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 80lbsX8reps
Rear Delt: 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Torso Rotation: 4 sets/ 12 reps/ 60 lbs
Shoulder Shrugs: 22.5lbsX15reps, 25lbsX12reps, 27.5lbsX12reps, 25lbsX12reps, 27.5lbsX13reps, 27.5lbsX12reps
Barbell Upright Row: 6 sets/ 12 reps/ 35 lbs
Front Plate Raise: 35lbsX10reps, 25lbsX14reps, 35lbsX10reps, 25lbsX14reps, 35lbsX10reps, 35lbsX12reps

  Before work I did a few abdominal/core strengthening along with squats and bridges, and using my hyper extension back machine thing.
Bicycle Crunches: 4 sets of 50
Raised Leg Crunches: 3 sets of 25
Squats: 2 sets of 12 with 20 lb K-bell
1 minute Bridge
Donkey Kicks: 3 sets of 12

  This afternoon my new shoes came in - Asics GT-2000 3 so I decided that Dorian and I would take them on a test run. It is strange and a little frustrating how much faster my easy paces seem when I push Dorian in the stroller compared to when I am alone or with Rocky. I ran 3.1 miles in 29:15 with an average pace of 9:26 min/mile, elevation gain of 69 feet and a loss of 64 feet. It was 81 degrees, 51% humidity and 16 mph SSW winds.
Laps/splits were: 
Mile 1 - 9:47
Mile 2 - 9:18
Mile 3 - 9:21
Mile 3.1 - 8:14

   Hopefully I won't be too sore, I've got 4-5 miles planned tomorrow and sadly without Rocky.

Week Ten, Day 3

  Okie dokey, I am sick of these scattered thunderstorms damn it. This morning was fine, but this afternoon was a sneaky little b*tch.
  Anyways, this morning it was 63 degrees with 83% humidity. Rocky isn't acclimating very quickly and was lagging towards the final mile of our 5 mile run. We ran it in 50:47 with an average pace of 10:09 min/mile, uneventful really.
Laps/splits:
Mile 1 - 11:04
Mile 2 - 10:07
Mile 3 - 10:03
Mile 4 - 10:00
Mile 5 - 9:31

After my run this morning, I headed to the gym for an hour and 6 minutes to focus on the Biceps, triceps and chest.

Standing Dumbbell Curls: 22.5lbsX20lbs, 25lbsX12reps, 22.5lbsX20reps, 25lbsX12reps, 22.5lbsX20reps, 25lbsX12reps
Tricep Dumbbell Kickback: 6 sets/ 12 reps/ 15 lbs
Loaded Plate Chest Press: 60lbsX12reps, 70lbsX12reps, 60lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX10reps
Fly Delt: 55lbsX15reps, 60lbsX12reps, 55lbsX15reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Triceps Extensions: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Standing Barbell Curls: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Seated Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX9reps

Standing Triceps Cable Pull Down: 60lbsX12reps, 70lbsX6reps, 60lbsX10reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps

Then later this afternoon I decided to take Dorian for a 2-3 mile run that ended at 1 mile because of lightning and rain but 5 minutes after we were headed home it was gone.... but I will not take chances like that with my son.

Week Ten, Day 2

 So this morning was quite eventful, I knew it was going to be a chance of scattered thunderstorms but I was determined to try to get a run in...... when we stepped out the door it was just sprinkles, but there was some lightning and thunder and it was freaking loud. Rocky and I only made it to .6 miles from the house before the lightning and thunder was too damn close for comfort (I learned as a child how to figure on just how close or far away a storm was, after a lightning strike, count the seconds until the thunder: for every 5 seconds is a mile - 1, 2, 3, 4, 5 BAM!!!) Or at least that is what I learned from my dad, and he learned from his. I think it is called the Flash to Bang method.
  We turned around and before we even made it another .1 miles the drizzle became a downpour with crazy wind. I couldn't see, I was being pelted in the face as I am sure Rocky was.. who was surprisingly calm during this whole situation which is a shock as he is a little afraid of thunderstorms. We got back home drenched and soaked to the bone, running 1.2 miles in 11:51 with an average pace of 9:54 min/mile.
Mile 1 - 10:09
Mile 1.2 - 8:40

 I got out of the wet clothes, dried off and waited for 4 AM so I could get ready and head to the gym. This morning's focus was on the back, an hour and 14 minutes.
Wide Grip Lat Pull Down: 70lbsX10reps, 66.2lbsX12reps, 70lbsX10reps, 66.2lbsX12reps, 80lbsX8reps, 70lbsX10
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 45lbsX8reps
Underhand Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps 

Machine Lat Pull Down: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps

By 8 AM the weather had cleared up, I decided that we would try for another run down at the Newburgh riverfront. At this point it was 70 degrees, humidity at 83% and cloudy but some sun. Rocky didn't enjoy the humidity too much, Dorian was pretty content but of course he was in the stroller.
We ended up running 3 miles in 29:25 with an average pace of 9:48 min/mile. Lots of sweating.
Laps/splits were:
Mile 1 - 10:01
Mile 2 - 9:53
Mile 3 - 9:30

   I've done some leg strengthening exercises, hopefully I won't be too sore tomorrow.

Week Ten, Day One

Rest day as far as running is concerned though I am sure I will regret it with the chance of thunderstorms all week starting Tuesday morning..... we'll just have to see though.

     Focus this morning was on the shoulders and delts

Dumbbell Lateral Raises: 12.5lbsX8reps, 10lbsX12reps, 12.5lbsX8reps, 10lbsX12reps, 12.5lbsX8reps, 10lbsX12reps
Loaded Plate Shoulder Press: 50lbsX12reps, 70lbsX8reps, 50lbsX12reps, 70lbsX8reps, 50lbsX12reps, 70lbsX8reps
Rear Delt: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 60lbsX8reps
Shoulder Shrugs: 22.5lbsX12reps, 25lbsX12reps, 27.5lbsX8reps, 25lbsX12reps, 27.5lbsX12reps, 27.5lbsX15reps
Dumbbell Upright Row: 6 sets/ 12 reps/ 35 lbs
Torso Rotation: 4 sets/ 12 reps/ 60 lbs
Front Plate Raises: 35lbsX10reps, 25lbsX15reps, 35lbsX10reps, 25lbsX15reps, 35lbsX10reps, 35lbsX10reps

And then later this evening I did 32 minutes of some core strengthening

Plank (in minutes): 1 2 2 1
Bicycle Crunches: 50 50 50 50 50 50 50
Oblique Crunches: 20 20 20 20 20 20 20 
Raised Leg Crunches: 25 25 25 25 25 25 25
Standing Dumbbell Side Bends: 25 25 25 25

Tomorrow morning if the weather is willing, I have 5 miles on tap and then to the gym for an hour of focus on the back. Then depending on how I feel later in the day I'll take Dorian for a 2-3 mile run.

Week Nine, Day 7 and a MILESTONE!!!!

  Well, this morning almost didn't happen... or at least I got a little worried that it wouldn't when Dorian woke up at 3 AM, my alarm wasn't going to go off until 4 AM so I pretty much lost an hour of sleep. Dorian did fall back to sleep in time so I was able to get up and get dressed, it was 37 degrees so I tried to dress warmly but not too warm. 
   I forgot to stop and take a selfie at mile 1.8 but I made sure to take a couple at the end. Rocky started to lag a little behind my comfortable pace around mile 2 and to the finish, it was really tough on hills. He didn't do too bad if he was able to run on the grass but his pace was trying to set around a 10 min/mile pace while mine was around a 9:30 min/mile. I don't think he was feeling too good, he was trying to eat grass each time we would stop... he didn't stop to poop at all during the run but probably peed about a gallon total.
  I didn't think I was going too fast really, but my mile 6 pace was pretty fast so I tried to slow it down some.
   I didn't have too much soreness, surprisingly as I expected some soreness after yesterday's 6.3 miles. I did begin to feel sore around the Piriformis or the stops between my glute and hamstring but not bad. I had planned on doing some leg strengthening afterwards but decided against it, I'm a bit sore lol.
  Rocky and I ran 10.2 miles in 1:39:23 with an average pace of 9:45 min/mile, the elevation is off (again) but I would say around 300 feet of gain.
Laps/splits were:
Mile 1 - 10:34
Mile 2 - 10:16
Mile 3 - 9:54
Mile 4 - 9:48
Mile 5 - 9:49
Mile 6 - 9:27
Mile 7 - 9:40
Mile 8 - 9:37
Mile 9 - 9:30 
Mile 10 - 9:03
Mile 10.2 - 8:40

     This morning's run brought my weekly mileage to 35.9 miles, I am slowly getting back to where I want to be mileage wise for my base before starting my marathon training this summer. 
   And it also brought me over 4,000 miles :) :) :) 4,009 miles to be exact as of this morning.

Week Nine, Day 6 - and Coming up on a Milestone!!!

  This morning started well, my 3 AM did awake me from a dream so I was thrown off guard and debated on getting up for a minute or two. I did get up though, and got dressed and ready for a temperature of 43 degrees with a feels like 38 degrees. This time we turned left out of the driveway and headed south instead of the usual right and heading north (where all of the stupid loose dogs have been lately).

   It started out chilly, but slowly warmed up and luckily none of the roads were flooded. Traffic was alright, I think we saw a total of 5-8 cars on our 6.3 mile route which is always preferable to more. No dogs, no other animals gave us any trouble and I only had to stop for a bathroom break around mile 4.75 although it wasn't planned I just decided since Rocky was going that I would go too and get it out of the way.

  Rocky and I ran 6.3 miles in 1:04:04 with an average pace of 10:10 min/mile, an elevation gain of 183 feet and a loss of 174 feet.

Laps/splits were:

Mile 1 - 10:41

Mile 2 - 10:12

Mile 3 - 10:12

Mile 4 - 10:26

Mile 5 - 10:17

Mile 6 - 9:34

Mile 6.3 - 8:57

   Then it was off to the gym, I was a bit tired after the run this morning, but a great workout at the gym nonetheless. Focus was on the biceps, triceps and chest today.

Standing Dumbbell Curls: 20lbsX20reps, 25lbsX12reps, 20lbsX20reps, 25lbsX12reps, 20lbsX24reps, 22.5lbsX12reps

Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX10reps

Loaded Plate Chest Press: 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps 60lbsX12reps

Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

Triceps Extensions: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps

Standing Barbell Curls: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX12reps

Seated Cable Chest Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

  Now for the milestone excitement - upon opening the link on RW to the article "The Home Stretch" by Marc Parent.... I decided to take a look at my log and although I didn't immediately start it when I began running in May 2010, I did start it on July 27, 2010 with 3 miles. I might be missing 15-20 miles but I won't think of those damn it because then I would have missed this mark a few runs ago.

  Tomorrow's first 1.8 miles will put me at...... 4,000 miles!!!!! I am currently at 3,998.8 miles. If I can remember, at that mile mark tomorrow morning I will stop to take a "selfie" by myself and another with Rocky :)

Week Nine, Day 5

  This morning was quite eventful, I woke up to my alarm at 3 AM to notice it was not only raining cats and dogs but that included lightning and thunder (love that stuff, except when I want to run damn it). So I laid back down in bed and waited until 4 AM to go to the gym, and this morning was focused on the back for an hour and 6 minutes.

Cable Lat Pull Down: 70lbsX10reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 75lbsX8reps
One Arm Bent Over Dumbbell Row: 35lbsX12reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps
Underhand Seated Cable Row: 6 sets/ 8 reps/ 60 lbs
Parallel Grip Lat Pull Down: 60lbsX12reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Rear Delt: 45lbsX12reps, 40lbsX12reps, 45lbsX12reps, 40lbsX12reps, 45lbsX12reps, 40lbsX12reps
Seated Cable Row: 70lbsX8reps, 60lbsX10reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps

Machine Pull Down: 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 90lbsX10reps

 By the time I walked out of the gym it was no longer thundering and I didn't see any lightning so I decided that I would get home and change my clothes, then Rocky and I would go for a run. It was either going to be 3 or 4 miles and pretty easy, but I wasn't expecting the stupid dog around mile 1.5 all the way until mile 2.6....... and I can honestly say I am getting sick of loose dogs. Now I've been lucky enough in that I haven't been attacked by a dog (yet), but it's pretty damn annoying when a dog decides to tag along behind us causing Rocky to slow down and focus on the dog. Nothing like already being tired and then having to drag 60 lbs behind me, I am seriously considering a pellet gun, taser or my Ruger 40C because I am sick of this crap damn it. The dog looked to be a German Shorthaired Pointer, not much older than 6-8 months old, he had an orange collar on him (one of those collars idiots put on dog they use to hunt). I guess this weekend Rocky and I will take the routes we don't normally take, but so far we haven't had any loose dog issues so looks like it's going to be those.
  Rocky and I ran 4 miles in 39:15 with an average pace of 9:48 min/mile, even with me stopping around mile 2.3 for almost a minute without pausing the garmin and yelling at the stupid dog.

Laps/splits were:
Mile 1 - 10:42
Mile 2 - 9:52
Mile 3 - 9:23
Mile 4 - 9:17

Week Nine, Day 4

I didn't run today, and I wasn't able to go to the gym. We didn't get to bed until midnight due to a movie, and I just didn't want to get up at 4 AM or even 4:30 AM. So I decided to do my abdominal/core strengthening exercises, not sure what tomorrow will bring as the next couple of days shoe April at it's best - Showers and thunderstorms.

First 25 minutes

Plank: 2 Minutes
Bicycle Crunches: 50 50 50 50
Oblique Crunches: 20 20 20 20
Raised Leg Crunches: 25 25 25 25
Standing Dumbbell Side Bend: 20lbsX25reps 20lbsX25reps
Supermans: 25 25 25
Plank: 1 Minutes
Bicycle Crunches:
Oblique Crunches:
Raised Leg Crunches:
Standing Dumbbell Side Bend: 20lbsX25reps

After work/ in the evening - 16 minutes
Second 
Plank: 1 Minute
Bicycle Crunches: 50 50 50
Oblique Crunches: 20 20 20
Raised Leg Crunches: 25 25 25
Standing Dumbbell Side Bend: 20lbsX25reps 20lbsX25reps 20lbsX25reps
Superman: 25 25 25

Week Nine - Day 3

  I guess I forgot to mention that I went for another run yesterday afternoon, 3 miles to be exact and with Dorian. It was 74 degrees, sunny and windy but not a bad run at all. That brought my March miles to an exact 115 miles, first triple digits for the year 2015 so we are making progress.
  Woke up this morning feeling good so Rocky and I went for a 4.6 mile run, time of 47:18 with an average pace of 10:17 min/mile.
Laps/splits were:
Mile 1 - 10:50
Mile 2 - 10:27
Mile 3 - 10:12
Mile 4 - 9:51
Mile 4.6 - 9:55

  Got home and changed clothes, then I headed to the gym for my workout that focused on the shoulders and delts. 

Dumbbell Lateral Raises: 12.5lbsX10reps, 12.5lbsX10reps, 10lbsX12reps, 12.5lbsX10reps, 10lbsX12reps, 15lbsX6reps
Shoulder Shrugs: 20lbsX18reps, 20lbsX18reps, 22.5lbsX12reps, 22.5lbsX12reps, 25lbsX10reps, 22.5lbsX12reps
Loaded Plate Shoulder Press: 50lbsX12reps, 70lbsX8reps, 50lbsX12reps, 70lbsX8reps, 50lbsX12reps, 70lbsX8reps
Barbell Upright Row: 6 sets/ 12 reps/ 30 lbs
Rear Delt: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX12reps, 45lbsX12reps, 50lbsX10reps

Front Plate Raise: 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX8reps, 25lbsX12reps, 35lbsX10reps

Then later this afternoon I took Dorian for a run, made it just 2.4 to make today's total mileage 7. We hit the hilly pathway up near USI and Burdette, I don't know why I chose that spot but I guess because it isn't as busy with families taking up the whole pathway.
We ran 2.4 miles in 23:48 with an average pace of 9:55 min/mile which is surprising since I had to stop and walk a very tough hill between mile 1.6 and 1.9.
Laps/splits were:
Mile 1 - 9:52
Mile 2 - 10:25
Mile 2.4 - 8:44

   Not sure if I will run an easy 4 tomorrow morning or if I'll give my legs a rest but we'll just have to see.