Week 4 - Day 3

Last night I took Dorian to the riverfront and ran 3 miles, giving me 6.1 miles for Tuesday. I also got this pic

  This morning I got up at 3:40 AM, got dressed and took care of the canines. Then I headed out for the 10 miler, temperature was 68 degrees, humidity 83% so overall it wasn't bad. Surprisingly I didn't have to make a single pit stop, so that is great news.

   I ran 10 miles in 1:40:36 with an average pace of 10:03 min/mile, elevation gain of 270 feet and a loss of 265 feet. The first 2-3 miles were pretty slow again, but overall it was a good run. Now that school is back in session I've got more to worry about than just regular vehicles..... school buses.

Laps/splits were: 

Mile 1 - 10:57

Mile 2 - 10:21

Mile 3 - 10:01

Mile 4 - 10:04

Mile 5 - 9:56

Mile 6 - 9:47

Mile 7 - 10:00

Mile 8 - 10:00

Mile 9 - 9:54

Mile 10 - 9:34

   I don't want to get my hopes up, but it looks like Mother Nature is finally letting off on the extreme heat and humidity. It'll be nice not to be running anymore of my long runs in extreme humid conditions. 

Starting this Week off Right - Less than 13 Weeks to Go

  So I am trying to start Week 4 (?) off right by blogging, so I am logging for Monday and today so far. I do have like 2 more miles planned once the sun goes further down but I can post about that during tomorrow morning's blog once I've ran 10 miles.
  Monday - Biceps, Triceps and Chest Day - No Running
One hour and 8 minutes at the gym
Standing Barbell Curls: 45lbsX12reps, 40lbsX15reps, 45lbsX12reps, 45lbsX12reps, 45lbsX12reps 
Overhead Triceps: 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps 
Torso Rotation: 80lbsX10reps, 85lbsX8reps, 80lbsX10reps, 85lbsX8reps 
Loaded Plate Chest Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX10reps, 90lbsX12reps 
Standing Rope Hammer Curls: 5 sets / 10 reps / 50 lbs 
Standing Triceps Cable Pull Down: 60lbsX15reps, 70lbsX10reps, 60lbsX15reps, 70lbsX10reps, 60lbsX15reps, 70lbsX8reps 
Fly Delts: 80lbsX12reps, 85lbsX8reps, 80lbsX10reps, 85lbsX8reps 80lbsX12reps

Tuesday - Shoulders/Delts - 3.1 miles
55 minutes at the gym
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 80lbsX10reps, 80lbsX10reps, 70lbsX15reps, 70lbsX15reps 
Dumbbell Lateral Raises: 15lbsX10reps, 12.5lbsX15reps, 15lbsX10reps, 12.5lbsX15reps, 15lbsX12reps, 12.5lbsX15reps 
Barbell Upright Rows: 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 50lbsX8reps 
Rear Delt: 55lbsX12reps, 50lbsX12reps, 55lbsX12reps, 50lbsX12reps, 55lbsX12reps, 50lbsX12reps 
Front Plate Raises: 5 sets / 15 reps / 35 lbs 
The Finisher: 15lbsX8reps, 4 sets / 10 reps / 12.5 lbs

Then after the gym I head to the Fish and Wildlife Refuge area to run, it is very beautiful there. I ran 3.1 miles in 30:47 with an average pace of 9:56 min/mile.
Laps/splits were:
Mile 1 - 10:27
Mile 2 - 9:45
Mile 3 - 9:38
.1       - 9:44

The Last 2-3 Weeks in a Nutshell

 Once again I have neglected to blog, but it's hard to sit down and type up a blog when I am so tired after getting home from work and like no sleep.
I decided after a rough two weeks to start my training on the 3rd week, 15 weeks from the race and so far it's been tough but manageable. Since I screwed up and slacked I'll make it short for the last 3 weeks.

15 weeks out from the Monumental (Week 1) - 4 hours and 30 minutes of strength training.
43.9 miles, a total of 7 hours, 13 minutes and 16 seconds of running
Tuesday - 4.4 miles / 3.2 miles
Wednesday - 5 miles
Thursday - 6 miles
Friday - 5 miles
Saturday - 3.1 miles
Sunday - 14 miles

14 Weeks Out from the Monumental (Week 2) - 4 hours and 35 minutes of strength training.
40.7 miles, 6 hours, 52 minutes and 57 seconds
Tuesday - 4.2 miles / 3 miles
Wednesday - 8.5 miles
Thursday - 4.6 miles / 2.4 miles
Friday - 3.4 miles / 3 miles
Saturday -3.2 miles
Sunday - 8.4 miles (didn't get out til the evening, and was sick to my stomach)

13 Weeks Out from the Monumental (Week 3) - 4 hours and 5 minutes of strength training.
46.3 miles - 7 hours, 15 minutes and 31 seconds
Tuesday - 5.2 miles
Wednesday - 10 miles
Thursday - 4 miles
Friday - 5.5 miles / 2.5 miles
Saturday - 3.1 miles
Sunday 16 miles (!!!!!!, Almost didn't happen).

I will post about the long run this morning, it almost didn't happen at all. My legs were tired and sore and I really didn't want to get out of bed. I got up at 3:35 AM, got dressed and took care of the dogs. The forecast was 70 degrees, 94% humidity and no wind.... it kind of really sucked. The first hour sucked a lot and I kept on trying to tell myself to turn back and just go back to bed, but I kept pushing forward.
It was very slow going too, for the first few miles but I got to feeling better after an hour. I am glad I kept pushing, I was rewarded with some beautiful scenery as the sun was coming up.

It almost looks like I live in the mountains lol. I did pick up the pace eventually, and I didn't get sick to my stomach (surprisingly), so overall it was a good run and I ran the 16 miles like I planned, and even had half a mile to cool down and walk. I ran the 16 miles in 2:40:52 with an average pace of 10:03 min/mile, elevation gain of 350 feet and a loss of 333 feet.

Laps/splits:

Mile 1 - 11:13

Mile 2 - 10:50

Mile 3 - 10:35
Mile 4 - 10:30
Mile 5 - 10:36
Mile 6 - 10:11
Mile 7 - 10:18
Mile 8 - 10:03
Mile 9 - 9:40
Mile 10 - 9:30
Mile 11 - 9:40
Mile 12 - 9:29
Mile 13 - 9:33
Mile 14 - 9:40
Mile 15 - 9:37
Mile 16 - 9:26

  So overall, this is probably the best week since June or April. I mean, what should have been Week one 5 weeks ago was 44 miles for the week but I struggled with that one, then the week after that was a horrid and I only got 10 miles, then struggled for 43.9 miles, 41 miles and so this week actually wasn't awful and I am very happy with it. Hopefully the next 13 weeks will go well too.

I have Been Slacking.... Again.... :(

The last 3 weeks have been utter hell with runs.....  first training week barely got me 42 miles, 2nd week I ended up with 27 miles because I just didn't want to get there for my long run. The heat and humidity has been kicking my ass big time, last week I decided to run each day just so I wouldn't risk missing a day and still missed my Mid-Long run on Wednesday and only got 4 miles that day instead of 7. But I did run my long run, and that 14 miles got me 43.9 miles for last week.
All in all, last week I ran 43.9 miles, worked out a total of 9 hours and 48 minutes with 12 workouts (including my runs and weight lifting). Now I am going to get back on track, or try to, with blogging.
This week marks only 15 more weeks until the Monumental so I've got to get my butt in gear and stay on track, I am hoping that even though July is going to go out with some nasty heat, August will bring in cooler weather. By cooler weather I mean temps in the 80's and I'll be happy.
Yesterday (Monday) I went to the gym for Biceps, Triceps and Chest day.
Standing Barbell Curls: 50lbsX12reps, 40lbsX12reps, 50lbsX10reps, 40lbsX12reps, 50lbsX10reps 
Standing Triceps Cable Pull Downs: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps 
Loaded Plate Chest Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 90lbsX12reps 
Triceps Dumbbell Kickbacks: 20lbsX10reps, 17.5lbsX12reps, 20lbsX10reps, 17.5lbsX12reps, 20lbsX10reps 
Dumbbell Concentration Curls: 20lbsX10reps, 22.5lbsX6reps, 20lbsX10reps, 22.5lbsX6reps, 20lbsX10reps 
Torso Rotation: 75lbsX12reps, 80lbsX8reps, 75lbsX12reps, 80lbsX8reps, 75lbsX12reps

This morning I ran 4.2 miles in muggy weather - 75 degrees, 89% humidity and  a dew point of 70. It was just blah and bad, but I finished it in 44:15 with an average pace of 10:32 min/mile.
Then with a change of clothes I headed to the gym for 40 minutes of Shoulders/Delts
 Cable Face Pulls: 2 sets / 15 reps / 60 lbs, 4 sets / 15 reps / 70 lbs 
Converging Plate Loaded Overhead Press: 80lbsX10reps, 4 sets / 12 reps / 80 lbs 
Barbell Upright Rows: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps 
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps

 Then I headed to the riverfront and changed my clothes (again) and ran another 3 miles in 30:44 with an average pace of 10:14 min/mile.

I am no longer going to the gym on Wednesdays, instead I will be aiming to run my mid-long runs of 7-10 miles. 

Week One's Long Run

  I can't begin to explain just how much I didn't want to get out of bed or out the door, it was 77 degrees, 89% humidity and a dew point around 71 but I just felt blah and like crap. I felt no motivation to get out there at all, but I went anyways.
  I did go to the bathroom before leaving, but ended up having to make 2 pit stops within the first mile. It was rather aggravating to say the least, and at the 2nd pit stop at mile 1 my garmin must have reset itself without me knowing. I ran the first mile in 10:26 and then I have no idea what the next half mile was because my garmin wasn't even recording it. I give myself something like 15:34 or whatever.
  When I realized this, I was beyond angry and half tempted to just say screw it and go back home. After putting myself in check, I started back up again keeping in mind that I had to add 1.5 miles to each mile mark from that point on. The run sucked, that's all I want to say about it... especially when the sun came out. I just didn't have the energy or motivation for this but I knew I needed to push through. Did I mention that it sucked?
  I managed to run 11.5 miles during the second segment, giving myself the 13 miles I wanted. I would say I ran the whole 13 in 2:06:02 with an average pace of around 9:42 min/mile.
Mile 1 - 9:50
Mile 2 - 9:45
Mile 3 - 9:37
Mile 4 - 9:38
Mile 5 - 9:33
Mile 6 - 9:36
Mile 7 - 9:36
Mile 8 - 9:41
Mile 9 - 9:38
Mile 10 - 9:34
Mile 11 - 9:23
.5        - 9:22

  Ignore the paces damn it, because the run sucked balls!!!

Anyways, after much consideration I've decided that in order to get my mid-long runs in on Wednesday, I won't be hitting the gym. My mid-long runs need to be anywhere between 7-10 miles and I just wouldn't have the energy to hit the gym after that. And depending how I am feeling by the end of the week (Friday or Saturday), I might not hit the gym on Saturdays after running or before running. If I do, I would be taking it quite a bit easier.
Well, not sure if it's a good sign that the first week of marathon training was so freaking tough but hopefully I won't have too many more of those. Week one down, 17 more weeks to go.

Finishing Week 1 off

  I am not going to lie, this week was a lot tougher than I thought it would be. Not sure if it's the additional weight lifting or the heat but it got tougher near the end. I almost didn't even bother with the long run, but I'll post a separate blog for that one.
  Thursday -
I ran 5.3 miles, it was 72 degrees with rain and 94% humidity. The rain actually felt good, I finished in 51:47 with an average pace of 9:46 min/mile.
Laps/splits:
Mile 1 - 10:35
Mile 2 - 9:50
Mile 3 - 9:45
Mile 4 - 9:16
Mile 5 - 9:10
.3    -   10:36 

Afterwards it was to the gym for Biceps, Triceps and Chest
Standing Barbell Curls: 50lbsX12reps, 40lbsX15reps, 50lbsX12reps, 40lbsX15reps, 50lbsX12reps 
Captain's Chair: 5 sets / 12 reps 
Loaded Plate Incline Chest Press: 90lbsX10reps, 100lbsX8reps, 90lbsX10reps, 100lbsX8reps, 90lbsX10reps 
Standing Teiceps Cable Pull Down: 70lbsX10reps, 60lbsX15reps, 70lbsX10reps, 60lbsX15reps, 70lbsX10reps 
Standing Rope Hammer Curls: 50lbsX10reps, 45lbsX12reps, 50lbsX10reps, 45lbsX12reps, 50lbsX10reps 
Fly Delt: 70lbsX12reps, 75lbsX8reps, 70lbsX12reps, 75lbsX8reps, 70lbsX12reps

Friday - 
I decided to take Rocky with me as it wasn't horrible out, but it wasn't great for anything more than 4 miles (for Rocky). And we were quite a bit slower, I can honestly say I was feeling worn down already.
We ran 4 miles in 42:01 with an average pace of 10:30 min/mile, temperature was 70 degrees and humidity 94%.
Laps/splits were:
Mile 1 - 11:07
Mile 2 - 10:30
Mile 3 - 10:29
Mile 4 - 9:54

   Then it was off to the gym for Shoulders & Delts
Cable Face Pulls: 6 sets / 15 reps / 60lbs 
Torso Rotation: 70lbsX12reps, 80lbsX10reps, 80lbsX10reps, 75lbsX12reps, 80lbsX10reps 
Converging Plated Loaded Overhead Press: 5 sets / 10 reps / 80 lbs, 90lbsX8reps 
Barbell Upright Rows: 40lbsX12reps, 45lbsX10reps, 45lbsX10reps, 45lbsX10reps, 50lbsX8reps, 45lbsX10reps 
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps. 60lbsX8reps 
Front Plate Raises: 3 sets / 20 reps / 35 lbs

  Later in the evening, I took Rocky and Dorian for an easy 3 mile run.

Saturday -
I took Rocky again, this time we ran 4.6 miles in 46:57 with an average pace of 10:13 min/mile. It was 68 degrees, 94% humidity, and Rocky definitely was slowing down near the end. I actually let go of the leash with a mile to go, and he was trailing behind me.
Laps/splits:
Mile 1 - 10:48
Mile 2 - 10:21
Mile 3 - 10:00
Mile 4 - 9:56
.6       - 9:48

  Then I headed to the gym for back day

Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps 
Underhand Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps 
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 50lbsX8reps 
V-Bar Pull Down: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps 
Seated Cable Row: 6 sets / 8 reps / 80 lbs 
Machine Parallel Grip Lat Pull Down: 115lbsX8reps, 105lbsX12reps. 115lbsX8reps, 105lbsX12reps, 115lbsX8reps


  Hubby is complaining about me being on the computer, so I will have to talk about how tough week 1 was later.  Only 17 more weeks to go.

And So It Begins - Week One of my Monumental Redemption

(Much has happened over the last few days so bare in mind, this is going to be a long blog. )

  I like that name for this year's training, Project Monumental Redemption - I am training for redemption at the Monumental Marathon :)
Anyways, I am going to try to blog at least every other day, maybe every 3 days. I think blogging every single day is just crazy or boring... or at least that's how I feel about my blogs. Mainly they are just journal entries for me to look back on, but I know that they also entertain and inspire others.
  Last week was a very easy, hardly any running week. After Sunday's 11 miler I was feeling pain in my upper left hamstring, lower glute area and I was a little worried. Tuesday I only managed a mile with this crap and decided I would take the week off and let whatever was bugging me heal, I had 18 tough and merciless weeks coming and I needed to be in good shape to take them on. Saturday I went and tried for 3.3 miles and had no issues, Sunday I ran 3 miles and had no issues so I felt I was ready.

Oh and before I start on the last 3 days, I must introduce our newest family member. As you all know, Molly's passing in December 2012 was a lot for me to take and it's been a tough almost 3 years for me. I've been wanting to give another dog a new life and start a new chapter but I was always afraid that I was betraying Molly and her memory if I did. 
Well, Saturday on Facebook I saw on one of my favorite pages (Vom Blue Rescues) that they had a 4 month old female black German Shepherd puppy. Her eyes spoke volumes to me, but DH was skeptical of her being full blooded due to her overly large ears. Well, Monday after work I took Rocky and Dorian to meet her and learned her short history. The poor girl was neglected by her first owners and their other two dogs were even more unkind to her. When she was surrendered to the rescue, she was so thin that her skin was hanging off her bones, she was infested with fleas and tapeworms and regular worms - she was basically being eaten from both inside and out :( The only things that have been growing according to plan are her ears.
BUT she is now in good hands and I am going to make sure that she is taken great care of and grows good and strong, and can mature to be the best dog that she can be.
Meet Jetta, who is just about already Rocky's height lol.

   Monday - No Running - Back Day & Abdominal/Core

Captain's Chair: 6 sets  of 12 reps

Standing Barbell Curls: 45lbsX12reps, 40lbsX15reps, 45lbsX12reps, 40lbsX15reps, 45lbsX12reps, 40lbsX15reps

Torso Rotation: 5 sets / 10 reps / 75 lbs

Triceps Dumbbell Kickbacks: 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps

Loaded Plate Incline Chest Press: 90lbsX10reps, 100lbsX8reps, 90lbsX10reps, 100lbsX8reps, 90lbsX10reps, 100lbsX8reps

Standing Rope Hammer Curls: 50lbsX12reps, 60lbsX8reps, 4 sets / 12 reps / 50 lbs

Standing Triceps Cable Pull Downs: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

Fly Delts: 75lbsX12reps, 80lbsX8reps, 75lbsX12reps, 80lbsX8reps, 75lbsX12reps

At Home

Bicycle Crunches - 5 sets / 200 reps

Tuesday -
  Temperature was 79 degrees, humidity was 84% and it sucked balls except for the wind which was 13 mph SSW. I ran 5.2 miles in 53:41 with a pace of 10:19 min/mile.
Laps/splits:
Mile 1 - 10:48
Mile 2 - 10:03
Mile 3 - 10:20
Mile 4 - 10:18
Mile 5 - 10:13
.2      - 9:58

At the Gym - Shoulders & Delts
Cable Face Pulls: 6 sets / 15 reps / 60 lbs
Dumbbell Lateral Raises: 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps, 15lbsX15reps, 17.5lbsX8reps, 15lbsX15reps
Converging Plate Loaded Overhead Press: 6 sets / 8 reps / 80 lbs
Barbell Upright Rows: 6 sets / 12 reps / 45 lbs
Rear Delts: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsax12reps, 60lbsX8reps
Front Plate Raises: 5 sets / 20 reps / 35 lbs

  Wednesday - 
  This morning's temperature was 66 degrees, 94% humidity but with misty rain so it felt pretty good. I ran 5.1 miles in 10:26 min/mile, I've been a bit slow here lately but I also haven't been getting much sleep.
Laps/splits:
Mile 1 - 10:56
Mile 2 - 10:19
Mile 3 - 10:33
Mile 4 - 10:23
Mile 5 - 10:01
.1       - 10:03

  Got back home, and was greeted by Jetta. I changed my clothes and headed to the gym for Back Day with Core.
Wide Grip Lat Pull Downs: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps 
One Arm Dumbbell Row: 45lbsX10reps, 40lbsX12reps, 50lbsX8reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps 
Underhand Seated Cable Row: 6 sets / 12 reps / 60lbs 
Torso Rotation: 5 sets / 12 reps / 75 lbs 
Machine Parallel Grip Lat Pull Down: 105lbsX12reps, 115lbsX8reps, 105lbsX12reps, 115lbsX8reps, 105lbsX12reps, 115lbsX8reps 
Seated Cable Row: 6 sets / 8 reps / 80 lbs

Then I headed to the river for a 2 mile easy run to finish off this morning. I'll be aiming for 5-6 sets of 200 Bicycle Crunches and a few sets of 20 Supermans.