Getting Back to my Blog

  It resumes today damn it, I am going to stop being lazy about my blogging and get back to it damn it.
 Last week was a great week, amazingly my legs handled the runs from Wednesday through Sunday no problem, even after such a tough race last Saturday. Long story short, I ran a total of 27.7 miles last week and weight lifted for a total of 7 hours. 
  Yesterday was interesting, I wasn't able to get up and run as I felt like a train had ran over me and it was freaking humid damn it. All day was like 90-95 degrees and sunny, my mom came out to the house at 7 PM and I put my hydration pack on with two packs of gu, a 12 oz bottle of water with grape fizz and my 1.5 liter bladder of water. Boy was I glad I took it with me, I had mainly taken it so I could carry my phone because I feared I would be calling my mommy or hubby to come pick me up.
  It was 86 degrees, sunny and not quite humid but just freaking blah man. I could feel the salt all over my face by mile 5. Earlier last week I told myself an 8 mile long run, then by the middle of the week I wanted 10 miles, well I ended up with 9.1 miles in 1:26:08 with an average pace of 9:28 min/mile, and elevation gain of 287 feet..... so I think I did pretty damn good given the circumstances.
Laps/splits were:
Mile 1 - 9:48
Mile 2 - 9:39
Mile 3 - 9:41
Mile 4 - 9:15
Mile 5 - 9:21
Mile 6 - 9:15
Mile 7 - 9:21
Mile 8 - 9:40
Mile 9 - 9:19
Mile 9.1 - 8:41

   Not bad at all, I really didn't want to get out and run but I am so glad I did and I felt much better for it.

  This week so far as started off well, I headed to the gym for Shoulders and delts, about 55 minutes.

It went really good.
Cable Face Pulls: 6 sets/ 18 reps/ 50 lbs
Dumbbell Lateral Raises: 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Converging Plate Loaded Overhead Press: 4 sets/ 12reps/ 70lbs, 80lbsX9reps
Shoulder Shrugs: 5 sets/ 20 reps/ 30 lbs
Barbell Upright Rows: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps

Front Plate Raises: 5 sets/ 15 reps/ 35 lbs