Site:
http://www.geekwitharun.com
Miles:
7593 total / 1175 in 2014
Goal:

Upcoming events: Blister in the Sun on August 4th, and ultimately the Bartram 100 miler in December.

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Entries

  1. FIT
    great Getting the legs stronger 00:55

    Leg day. Definite PRs on the barbell and dumbbell squats, and the leg curls and leg extensions were just killers today. Periodically, since the workout, my quads have spasmed, which is always a g... read more

    • Petite

      Way to push the body to achieve PR numbers Keith. You know what you're doing I see.

      about 15 hours ago Like1 person

  2. RUN
    great 30 minutes recovery run with Ein 2.53 mi 00:31 12:05 pace

    So, for a recovery run, I took Ein out for a run through the neighborhood. Since a couple of dog owners don't seem to get keeping their dogs in their yards, I varied up the route. We still e... read more

  3. FIT
    Arm workout (Biceps, Triceps,... 01:05

    Another good arm day. I kept the weights the same as last week on most of the stuff, but did increase the weights on the lightest lifts. So, this week, I nailed three sets of incline bicep curls ... read more

  4. RUN
    great 9 miler 9.03 mi 01:45 11:40 pace

    To get my 12 miles for the day, I headed out for another 9 after the race. Nothing exciting, just 9 miles with a one tenth of a mile walk break every two miles. Most of the miles were in the elev... read more

  5. RUN
    great Jingle Jog 5k 3.11 mi 00:29 09:24 pace

    I ran the Jingle Job 5k as the first part of my training mileage today. They used the usual 'downtown Columbus 5k route', so there weren't any surprises on the course. I focused on... read more

  6. FIT
    great Core Workout 00:05:00

    That deadlift PR I didn't get on Tuesday? Yeah, got that today! It took two tries, but I got 210 up and did three reps. Great day!

    Situps, 4 sets, 30 reps
    Crunches, 1 set, 10 reps @ bar wei... read more

  7. RUN
    great three miler 3.1 mi 00:32 10:09 pace

    Three on the training schedule today. Good run, went better than I expected, and I felt like I could push to keep my pace down. It was a good workout, and felt nice on the Fall Line. Nothing rea... read more

  8. FIT
    great Shoulder Workout 00:55

    Shoulder lift today. Definitely focused on getting the form down. Feeling it.

    Shoulder Press, 1 set, 10 reps @ bar weight; 3 sets, 10 reps @ 120 lbs; 1 set, 5 reps @ 140 lbs.
    Dumbbell Reverse Fly... read more

  9. FIT
    great Back Day 00:45

    Good lift, even if I didn't pull off (pull up?) a deadlift of 210. Maybe on Thursday, but it was just a touch out of reach tonight. Otherwise, it was a great workout!

    Pullups, 4 sets, 5 rep... read more

  10. RUN
    great Four miles on the schedule 4.06 mi 00:44 10:57 pace

    Good four miler today. Nothing fast, but good steady miles throughout. It feels more like fall than winter in Georgia, but I'm okay with that. Definitely a good day!

  11. FIT
    great Chest Workout 00:55

    Great lift tonight. Focused on getting depth with the press exercises, and making sure I 'felt' the tension each rep.

    Bench Press, 1 set, 10 reps @ bar weight; 3 sets, 10 reps @ 140 l... read more

  12. RUN
    great Easy Run 2.68 mi 00:31 11:33 pace

    The training schedule said a 30 minute easy run, so I took Ein out and spent some time going through the neighborhood. One encounter with someone's uncontained dog, with no harm done and no i... read more

  13. FIT
    great Leg Day 00:55

    Leg day done. The training schedule called for a rest day today, so I'm not doing any cardio today. Definitely good leg work, though. I have to remember to put on a knee brace, because squa... read more

  14. FIT
    great Arm Day 01:10

    Gotta get the arms worked! Biceps, triceps and forearms. All got hit pretty thoroughly. Leg day is tomorrow!

    Super Set 1
    One Hand Tricep Extensions (each arm), 1 set, 10 reps @ bar weight; 3 se... read more

  15. RUN
    great Eleven mile Saturday 11.01 mi 02:11 11:55 pace

    The training schedule had 11 miles on for today, so I headed out with a plan to run two miles, and walk a tenth of a mile every two miles. It worked out well, and even when running on hills, I did... read more

  16. FIT
    Core Workout 01:05

    Core work after bowling. Deadlifts are getting serious. Putting a day in between deadlift sets was a great idea, and paid off with the lift tonight. Definitely a good core workout.

    Situps, 4 se... read more

  17. RUN
    great 4 Miler 4.02 mi 00:41 10:11 pace

    Four miler after work. Good run, and one of the strongest runs I've had in a while. I'm still working on holding a steady pace, but I'm remembering that it won't all come back... read more

  18. FIT
    great Shoulder Day 00:45

    Great super set lift for shoulders. Really starting to enjoy this lifting cycle!

    Super Set 1
    Shoulder Press, 1 set, 10 reps @ bar weight; 3 sets, 10 reps @ 115 lb barbell; 1 set, 5 reps @ 135 lb ... read more

  19. walk
    great Cross Training Dog Walk 1.99 mi 00:30 15:05 pace

    So, I took Ein out for a power walk for cross training. I chose a 30 minute fast walk, and Ein did very well with it!

  20. FIT
    great Back workout 01:00

    Back workout. Going to feel this tomorrow!

    Pull ups, 4 sets, 5 reps
    Deadlifts, 1 set, 10 reps @ bar weight; 3 sets, 5 reps @ 185 lb barbell; 1 set, 3 reps @ 205 lb barbell.
    One Arm Dumbbell Rows ... read more