Friday’s Run
After a rescheduled off-day on Thursday (Friday is my normal off-day) due to my day-trip to Ft. Lauderdale, Friday was a 6-miler at “easy” pace. I met Brian and Nathan at Bellevue United Methodist Church parking lot and we went down Sawyer Brown to Hwy 70, did two laps around the vacant Bellevue Center Mall, and then headed back up Sawyer Brown to close out the run. It was a pleasant run in cooler temps and a steady rain. I didn’t keep track of our splits, but overall it was a little faster than most of our recent “easy” paced runs.
Saturday’s Run
Yesterday was my first “tempo” run of the Hansons Advanced Plan. The objective was to complete 6-miles at goal marathon pace (7:26). Thankfully Brian joined me for this workout at the Edwin Warner Park picnic area, and we caught a great break in the weather. It was 55° with relatively mild humidity.
After a 2.75-mile warmup, with 3 stride outs, we ran all 6 “tempo” miles out-and-back on the Harpeth River Greenway without breaks. As has been the trend recently, my Garmin could not keep up so it was hard to tell if we were on pace or not. According to Brian’s watch, we averaged 7:30 pace for the 6 miles, and I actually felt really, really good. I was fairly nervous heading into this run, but my legs were relatively strong all the way through. Our pace was a few seconds slow, but considering this was the first “tempo” run, and I felt great, I’ll take it. With a 1.2-mile cool down, we got in just under 10 total miles for the day.
Today’s Run
The humidity was back this morning, but it still ended up being a decent run after the hard workout yesterday. The gears were grinding a bit in my legs during the first two miles, but I started feeling pretty doing during miles three and four. I started out from my house and did a big loop that consisted of various Bellevue streets and the Harpeth River Greenway. My schedule called for 7-miles at “easy” pace, but due to time constraints I could only finish 6.5. Not that concerned about it since I still got in over 43 miles for the week. This marks my third consecutive 40+ mile running week. It is nice to see come consistency in my Daily Run distances chart on RunningAHEAD.com:
In addition to the three runs, I’ve also completed the following cross-training exercises over the past three days:
Ab-Ripper X
- In & Out (20)
- Bicycle (20 each direction)
- Crunchy Frog (20)
- Wide Leg Sit-ups (15)
- Hip Rock & Raise (15)
- Pulse-Ups (15)
- V-Up Roll-Ups (15)
- Oblique V-Up (15 each side)
- Leg Climb (8 each leg)
- Mason Twist (40)
Chest
- Standard Pushups (30 reps)
- Military Pushups (15 reps)
- Wide Pushups (30 reps)
- Decline Pushups (25 reps)
- Diamond Pushups (10 reps)
Total = 110 reps
Shoulders & Arms
This workout is REALLY hard for me after experiencing Brachial Neuritis late last year in my left shoulder. After the attack I only had about 30% function in my shoulder muscles, and now I would say it is only around 50%.
- Alternating Shoulder Presses (10 reps each arm / 20 lb dumbbells)
- In & Out Bicep Curls (16 reps / 15 lb dumbbells)
- Two-Arm Tricep Kickback (15 reps / 15 lb dumbbells)
- Deep Swimmer Presses (8 reps / 20 lb dumbbells)
- Full Supination Curls (9 reps / 20 lb dumbbells)
- Chair Dips (15 reps)
- Upright Rows (10 reps / 20 lb dumbbells)
- Static Arm Curls (16 reps / 15 lb dumbbells)
- Flip-Grip Tricep Kickback (12 reps / 15 lb dumbbells)
- Seated Shoulder Flys (10 reps / 12 lb dumbbells)
- Single Arm Curls (8 each arm / 20 lb dumbbells)
- Lying Down Tricep Extensions (12 reps / 15 lb dumbbells)
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Tonight’s Workout VINYL: Lazaretto (ULTRA LP) by Jack White |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak