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.