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.
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