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.