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.