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.