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Entries

  1. FIT
    good situps challenge

    workout # 1. 430 total situps including 100 w/ 5lb weight, 80 w/ 10lb and 70 w/ 15lb. followed up with 10 minutes f side and back stuff

  2. FIT
    good glutes

    workout # 4 normal glutes routine

  3. walk
    good planet fitness treadmill 1.6 mi 00:30 18:45 pace

    Workout # 3. Worked up to 10 % incline then 15 minutes at 15 %.

  4. FIT
    good planet fitness

    Workout # 2. 35 minutes of free weights focusing on the chest and arms

  5. RUN
    good Neuse Greenway / 401 6 mi 00:55 09:12 pace

    Workout # 1. Easy miles in the cool drizzle.

  6. FIT
    good glutes

    Workout # 2. Normal glutes routine with 100 each of single leg squats and bridges and psoas lifts. Plus some crunches and a few other things.

  7. RUN
    blah Umstead 11 mi 02:21 12:47 pace

    Workout # 1. RunWalk on parts of Sam's branch, Port ' s branch and sycamore with a little bridle trail. Legs were dead with no zip and I was tired.

  8. FIT
    good body weight day

    workout # 2. 40 pullups, 45 dips, and 300 pushups

  9. RUN
    great Neuse Greenway / 401 7 mi 00:58 08:13 pace

    Workout # 1. 1 slow warm up by myself followed by 6 wonderful Laura miles at 7:58 average.

  10. FIT
    good planet fitness

    Workout # 3. 30 minutes of coremageddon and 15 minutes of the usual glutes routine.

  11. walk
    good planet fitness 1.5 mi 00:30 20:00 pace

    Workout # 2. Started at 5% incline and gradually got it up to 15 % and held that for awhile.

  12. RUN
    great Neuse Greenway / 401 4 mi 00:31 07:40 pace

    Workout # 1. Met Laura for her 1st recovery run since Boston. I knew I was in trouble when she is cheering in the first 20 yards. Hold on ! "Warm up mile at faster than marathon pr pace and t... read more

  13. RUN
    good Lake Benson park 5 mi 00:45 08:58 pace

    Workout # 2. Just some more easy recovery miles

  14. FIT
    good planet fitness

    Workout # 1. 40 minutes of free weights focusing on the back and shoulders

  15. RUN
    good Neuse Greenway / Anderson Pointe 5 mi 00:45 08:55 pace

    Workout # 2. More easy recovery miles. Beautiful day with low humidity made it quite pleasant.

  16. FIT
    good planet fitness

    Workout # 1. 35 minutes of morning core with Laura.

  17. RUN
    good neuse greenway/401 4 mi 00:36 08:54 pace

    workout # 2. Recovery run. missed the rain but got all the humidity

  18. FIT
    good planet fitness

    Workout # 1. 40 minutes of free weights focusing on the chest and arms.
    Mission accomplished. Arms are jelly now and rock later.

  19. FIT
    good planet fitness

    Workout # 2. 30 minutes of easy morning core.

  20. walk
    good planet fitness 1.6 mi 00:30 18:45 pace

    Workout # 1. Set the incline at 5% and just walked to loosen up the legs. Not too sore from the 50k but I expect that to change over the next 24 hours.