Week Five - Days 1, 2, 3 and 4

  Yeah.... I know, but in my defense things at work and home have been really hectic and stressful... I barely even want to get up in the morning to do anything :( I am lucky I've gotten this far with my workouts.

 Monday - No run / Back Day at the Gym - 1 hour and 5 minutes
Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps 
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX12reps 
Underhand Seated Row: 6 sets / 12 reps / 70 lbs 
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps 
Parallel Lat Grip Pull Down: 115lbsX10reps, 110lbsX10reps, 115lbsX10reps, 110lbsX12reps 
Seated Cable Row: 80lbsX8reps, 70lbsX10reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps

Tuesday - Run and Lifting
55 minutes of weight lifting
Standing Barbell Curls: 45lbsX15reps, 50lbsX8reps, 45lbsX12reps, 50lbsX10reps, 50lbsX10reps 
Triceps Overhead: 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps 
Concentration Dumbbell Curls: 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps 
Loaded Plate Incline Chest Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 100lbsX8reps 
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps 
Fly Delts: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps, 75lbsX12reps

Then a 5 mile run at 9:56 min/mile pace, finishing in 49:42 - it was 70 degrees and 88% humidity
Mile 1 - 10:56
Mile 2 - 10:01
Mile 3 - 9:42
Mile 4 - 9:29
Mile 5 - 9:32

Wednesday - No Lifting - Mid-Long Run
This one almost didn't happen, I woke up that morning and as I was finishing up with my hair I began to hear thunder. I took the dogs out to use the restroom and that's when I saw lightning, and before Jetta even began thinking about pooping... it began to pour like a monsoon :/ so I couldn't even go to the gym because I knew I'd come home to poop in the living room.. and I couldn't leave her out in the kennel in that kind of weather :(
So that night my mom came out with my niece and nephew and watched Dorian while I went for my run. It was 75 degrees and 89% humidity, and 7 mph S winds. The final mile was ran in a monsoon, so it is the fastest mile of this run lol. I ran 10 miles in 1:36:01 with an average pace of 9:36 min/mile

Mile 1 - 10:06
Mile 2 - 9:42
Mile 3 - 9:42
Mile 4 - 9:36
Mile 5 - 9:42
Mile 6 - 9:40
Mile 7 - 9:30
Mile 8 - 9:35
Mile 9 - 9:21
Mile 10 - 9:05

Thursday - Shoulders/Delts and a Run

Headed to the gym for lifting, an hour of it to be exact.
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 4 sets / 10 reps / 80 lbs 
Dumbbell Lateral Raises: 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps 
Plate Loaded Overhead Press: 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps 
Barbell Upright Row: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps 
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps, 85lbsX8reps 
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps

Then it was off to the riverfront for 5.3 miles, it was a gorgeous 61 degrees and only 88% humidity. Ran 5.3 miles in 52:10 with an average pace of 9:50 min/mile.
Mile 1 - 10:42
Mile 2 - 9:50
Mile 3 - 9:43
Mile 4 - 9:25
Mile 5 - 9:21
.3       - 10:26