C5W7D3 - LBWO + 2 Miles

Continuing my week of being unable to wake up early and exercise before work I got to the gym around 7pm due to working 15 min late and traffic. A few weeks ago I added running 2 miles to my strength training workouts on Wednesdays. It was 100f outside so I figure the treadmill is a safer option.

I am in the third week of my current LBWO routine and have been able to add 5 to 20 pounds per set each workout. The week of August 6th I will switching to a new 4 week routine to finish out my BFL challenge. I plan to use as many free weights as possible.

I felt strong despite being hungry on my drive home. My training intensity is very focused and I do my best to use good form. This is the first time I have done Barbell Squats using the Smith Machine since I had a personal trainer 3 years ago. I remember he put on 50 lbs and it used to kill me and I hated it. I still hate it but I can lift more now. I completely gave up doing any lower body lifting from April 2011 to April 2012 and I can feel my strength coming back. I have read the lower body lifting helps runners stay injury free.

I was able to cut my LBWO 2 minutes short. I got on the treadmill and set it to 8.2 mph. After 0.75mi I changed it 8.3. At the mile mark I bumped it up to 8.6mph (6:58 pace) and kept that speed until I had 0.25 left and switched it to 9.0 and with 0.1 left up to 9.5 finishing 2 miles in 14:08. Checking my spreadsheet stats I figured out this was my first 2 mile run on a treadmill. I keep stats on my PR by distance and keep treadmill runs separate. This is my first treadmill 2mi and my outdoor 2mi PR is 14:55. My treadmill time tend to be 4-7% faster than outdoors.

I am taking off tomorrow as my rest day so I can be there for Ellen's surgery. She is nervous and will need me there for her for 24 hours after surgery. I am glad it is finally happening and hope/pray everything goes well.

C5W6D6 - LBWO

I have heard that the middle of the afternoon is the ideal time to do a strength training session since testosterone levels are the highest. My routine is off by a day this week because I used Thursday as a rest day. Tomorrow will be my long run day.
My right leg was sore from Monday's LBWO so it was nice to have an extra day to recover.

C5W6D1 - LBWO

I workout.....

C5W5D3 - LBWO + 2 Miles

In order to increase my weekly volume while increasing my speed I will be doing a 2 mile run on Wednesday after my strength training. This means I need to be at the gym right when it opens at 5am to be "on time" to work. Ellen joined me even though her right hand was swollen from a kitten scratch. What a trooper!

I was shooting for a sub-15min run but my legs were burning from all the lifting. My legs felt like they usually do on the last mile or 2 of my long runs. Next Wednesday is an upper body workout so I will have more leg strength. I was still able to finish in 15:12.

C5W4D6 - LBWO

Monday I skipped my lower body workout and Thursday I was too tired to run so my workouts are shifted a day late. This is the final LBWO of my 4 week cycle. Next Wednesday I will be changing up my routine for another 4 weeks. 

Workouts 4 and 5 I switched from Horizonal Calf Press to Seated Calf Press due to crowded gym.

Books I have read since January 2009 (Primal Blueprint by Mark Sission is missing)

C5W3D3 - LBWO

C5W2D5 - LBWO

C5W2D1 - LBWO

Due to rain I did not get my yard work completely finished this weekend so I am taking today off to finishing mowing and trimming branches before the Code Enforcement follow up inspection. No excuse to miss a workout...

 

C5W1D3 LBWO

We got up at 5:10am this morning and did our first weight workout together since January. It took 34 minutes.