C4W8D4 - Chest/Back & Shoulders 2

September Recap

September Summary:
29 Workouts in 30 days
19 hours of exercise
63.3 miles ran/jogged outdoors (Highest month, Nov 2010 56.1mi second, Aug 2011 45.85mi third)
20.61 + miles of other cardio aka bicycle and spin class (no way to measure)
9 strength training workouts
6 days of rest
Set new 5K and 2 mile PRs
Lost 4.4 pounds

Training Day 3 Week 7

It was harder to get out of bed today but I am committed to my routine and my goal so I hit the road 13 minutes after waking up. I started at a faster pace than Monday but averaged a little slower overall. My second mile was my slower because my watch was displaying average pace and not current pace so I was not pushing myself hard enough. This is my last run for the month and this is my highest mileage in a month so far. 63.3 miles compared to 45.8mi last month and 56.1 miles last November (10K training). I have not run indoors on a treadmill since August 9th about 8 weeks ago.




I need to go grocery shopping when I get paid tomorrow. All I have is cucumbers, grapes, half a powerade, and a beer.

Training Day 2 Week 7

Set out to beat my 2 mile time from last week(16:31) and due to an error on converting minutes into decimals I ended up pushing myself even harder and shaved off 40 seconds and finished in 15:51. It is going to be hard to top that next week.

Training Day 1 Week 7

I had a great run this morning. For the next two weeks my Tuesday/Thursday runs will be 4.5 miles. I managed to run 0.5mi longer on the same course at a faster pace than last week.

C4W8D1 - Bicep/Tricep Supersets & Abs Part 2

I had a good Bicep/Tricep & Abs workout tonight. I overslept this morning so I got my workout in right after work. I decided to go to a gym closer to my office to beat the crowds. Last week I had to change my routine because the gym was so busy. This marked week 4 of my routine so I will be changing it up next week. Over the past 4 weeks I have increased my total volume 19% (12% biceps 24% triceps).

Rahr & Sons Oktoberfest 5K

My chip time was 26:18
http://mychiptime.com/searchevent.php?id=5743&bib=684
Ellen's chip time was 43:57
http://mychiptime.com/searchevent.php?id=5743&bib=685


Photographer Photos

Training Day 3 Week 6

Evening run with Ranson

C4W7D4 - Chest/Back Superset + Shoulders Part 2

Today I am switching things up and did my strength training in the morning so I can run with my friend Ranson this evening. I switched back to N.O. Xplode Blue Raz because the Endorush was not working for me. I decided to lower the weight on the 3rd group of supersets because I was barely able to finish without taking breaks the last 2 weeks.


179.8 lbs
14.8% body fat

Training Day 2 Week 6

I shaved another 8-9 seconds off my 2 mile run.

Training Day 1 Week 6

C4W7D1 - Bicep/Tricep Supersets & Abs Part 2

Sunday I was tired from getting only 6 hours of sleep. Ellen and her parents were in town all weekend and we went to my parents house for breakfast. My mom cooked enough food for 10+ people and there were 6 of us. I ate big and got super full for the first time in a few weeks and I ate non-paleo foods. We went back to our house and Ellen, her parents, and I finished working on cleaning the house, organizing, and moving furniture. It was 4pm by the time they left and I was getting hungry again but too tired/lazy to cook some food. I laid down on the couch and fell asleep watching TV. Ellen texted me at 730pm and woke me up. I was SUPER hungry as I had not eating in over 8 hours. Not wanting to cook or wait for food I jumped in my car and hit up 2 fast food places. I had not had any fast food since July 31st (over 7 weeks). This was my first real free day this challenge. I got lazy again and failed to plan and cook for the week. I stayed up till 11-1130pm watching TV then went to bed. I did not wake up until 830am this morning. I was 3 hours late to work and had no food other than some hard boiled eggs prepared. On my lunch hour I headed to the drive-thru for anther round of unhealthy fast food. I felt drained all day long and by the time I got home all I wanted to do was lay down and go to sleep at 7pm. I asked Ellen to help me get motivated and go workout. I logged into mapmyrun.com and decided I did not want to see my calendar look like this:

I took some B12 and changed into my workout clothes and headed to the gym. When I got to the gym is was PACKED. I have been working out in the mornings and I got used to having the ability to use any equipment I need. I changed up my routine to fit what was open and at one point has to use lighter weights because it was the only one available. I finish my workout but it was nowhere near the best. I headed to the grocery store and bought some meat to cooked and went home and grilled.

Training Day 5 Week 5

I decided to add 0.2mi to my 6mi run and call it a 10K.
Distance: 6.2mi (10K)
Time: 59:12
Avg Pace: 9:32
Temp: 77 F
Start Time: 7:22 am
Mood: Relived
Finally got a sub-hour 10K and beat my old PR by 3:02

Training Day 4 Week 5

12.79mi bike ride with my father-in-law in 1:08. Went to the town square then to NCTC then back up to 288.

C4W6D4 - Chest/Back Superset + Shoulders Part 2

Training Day 3 Week 5

This morning I ran the same route as Monday morning. It was about 12-14 degrees cooler with a nice steady wind. I am like the auto alert on my watch telling me when I am going slower than 10min/mi because it keeps me going above my minimum speed. I reach my halway point turnaround in 19:51 (11 seconds slower than Monday) and I picked up the pace to 9min/mi. Right before mile 3 I saw something running along the sidewalk. It was too furry to be a possum and it did not move like a rabbit. I figured it might be a raccoon or a skunk so I made a slight detour. I pushed hard the last mile in 8:22 for a total of 4 miles in 37:04 which is 54 seconds faster than Monday. I forgot to stop my watch so it says 37:24 on http://connect.garmin.com/activity/114483821.

Training Day 2 Week 5

Excited to have a working GPS watch for my 2mi sprint run I set off to beat my time from 2 weeks ago. Powered by the sounds of James Brown I pushed hard and finished the first mile in 8:38. Knowing I would have to average about 8 minutes on the next mile I pushed harder going about 8:30 up the hills and 7:30 downhill and on the flats. I finished in 16:39 beating my old best time by 5 seconds. Next Wednesday it is on again.