Friday, December 18, 2015

Solid End To Solid Week

As always, Jack supervising and offering support ... just hope he never tries to hop on
Feeling stronger and stronger

Went to clinic and got Z-Pak, which really seemed to kick my cold ... dummy should've gone in several weeks ago ... so much better working out without a head and chest full of fluid

Turned 47 this week. I'm a grandfather of 3.5 grand kids. Still gonna dominate this year ... DOMINATE!!!

Pretty good Treadmill Tempo Run ... the times are unrealistic compared to real running outside, but still felt really good about the work I got in ... 10 miles with the following splits:

7:30, 7:15, 6:31, 6:24, 6:19, 6:15, 6:11, 6:06, 5:55, 8:03

I varied the incline to +2 to -.5 every half mile to simulate some small hills ... didn't stop ... felt really really strong, like I could have gone a few more miles at that pace

Light core and upper body work with no run

  • 150 knee ups
  • 50 bar side bends (mostly for stretching)
  • 2 x 1:05 hip bridge
  • 2 x 1:05 superman pose
  • 2 x 1:05 planks - front & sides
  • 2 x 25 banded oblique twists
  • 2 x 25 stability ball back extensions
  • 2 x 25 stability ball reverse back extensions
  • 3 x 35 push ups
  • 3 x 10 weighted incline bench
  • 3 x 9 pull ups
  • 2 x 10 dips
  • 2 x 20 trx rear deltoid pulls 
Hopefully 16 miles tomorrow, but it's supposed to be cold, so I might do it on the treadmill just to give my lungs a few more days of healing before I start punishing them outside in the cold air on a regular basis

iPod today ... "Harlem" - New Politics
"When it gets loud, I turn it up
Shake it like a bad girl up in Harlem"

Be the fire.


  1. I know exactly how you feel. So jazzed about feeling good and running and working out. My house is a gym too. The good thing is that the happy feeling doesn't go away even if you get slower. I am dramatically slower than I was 5 years ago; but I was so thrilled to run a fast (for me) race last weekend, and even take the Masters win. And, I love training runs or cross training where I just feel fantastic. So keep up the good work.

  2. I'm glad you finally did something about that infection. Head in the sand is rarely a good treatment - I know, I've tried it many, many times.


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