update

ok, so i am going to go to the gym a little later, but i wanted to send an update on this weekends run.
i ran 12 miles on Sunday morning, prior to going to see the Chiefs embarras themselves in a game that saw RunDMc take control! Go Darren!

this was a new personal distance record for me, and all in the training plan. I ran it in 1 hour and 46 minutes.

L

Finished my workout, went pretty well. similar to past weights
5 sets of 3 at 160# on lat pulldown, underhand grip
3 sets of 10 leg lifts
3 sets of 24 bicycle crunches

4 circuits of of dumbell step-up (10 each side), dumbell squat to press (10), dumbell row (10) 30# dumbells

daily total

Well this has been a long week, as i has stated before, i left my job this week. I have also contracted a cold from the boys. i really did not feel like running this week, but know i need to continue to. I was supposed to have a straightforward tempo run on thursday.....warm 5miles at 7:23 and cool....i got the mileage, but not exactly the time...
1 mile at 10:00/mile
2 miles at 7:24/mile
1 mile at 10:00/mile
3 miles at 8:00/mile

Felt good after the run, and was glad i did it. I have not trained on weights in a couple weeks...in lieu of this have have moved 15yds of Dirt (a large dumptruck full) and 5 yrds of rocks. This was all on my own, with a shovel, rake and wheelbarrow....needless to say that was my upper body and midsection workouts lately.

I have one toe that is starting to give me problems, it blisters (and now is a callous) and has pushed on my toenail to where i think it is going to probably fall off...i heard this might happen..not sure what can be done though...

Peace out homies...
L

has it really been that long?

Ok, so i have been falling down on my posts. This was supposed to be an exercise for me to check myself and make sure that i was training. I have been training, although not exactly according to plan. I have hit my mileage, but not in the prescribed fashion.

I ran my first 10K on 9/1, and the "official" time was 47:12....i swear i saw the clock at 45:45, but either time is far beyond what i anticipated. My split at 3.1 was 22:51. I was pleased with the time, especially being my first go at it. I was hoping under 55 minutes.

On a side note, i quit my job last week, and today was my last day that they expected me to be in the office. yet another transition in my life. This was a strange experience, as i was not given many options coming out of a bad year. Not many of us made our numbers, but i guess b/c i was paid more, i was the one that needed to leave. ok, enough of that. time to keep on training!