The last two days of my running week were tough!! My legs felt dead and sore, and I just didn’t have it. Add to this that the humidity was at 90% with temps in the 70s for both Saturday and Sunday’s run.
On Saturday morning I met my running group in Belle Meade, but my friend John and I ended up breaking off and doing our own thing. We did a 7-mile loop that consisted of the Richland Creek Greenway and various streets near the Sylvan Park community in West Nashville.
I knew from the start that the run would be a struggle, and I’m grateful to John for pulling me through when I was struggling. The route had quite a bit of elevation gain, especially in the first 4-miles, but I still hit my goal “easy” pace with an 8:57 average per mile.
Incidentally, I was so hot at the end of the run that I chugged 40 ounces of water in a single shot! THIRSTY!!
This morning I couldn’t find anyone to join me, so I did a 6-mile solo run starting from my house through the streets of Bellevue. There was a bit of cloud cover that helped with the heat a bit, but my legs were so tight that it felt like the gears were grinding. I gutted out the miles, and my legs slowly loosed up by mile-4. My average pace was a bit high at 9:07, but I’m happy to have simply gotten through this one.
Well, my first week of STG training is now in the books. There were highs and lows, but all-in-all I would say it was a successful start. I finished 40.1 miles with an overall average pace of 8:54 per mile in some pretty tough heat and humidity. This is the first time that I have reached 40-miles in a week in over a year! I’m not certain of this, but I also think this was the first time I crossed 40-miles for a week with my longest run only being 8-miles.
Tomorrow starts week-2 with a scheduled 6-miler at “easy” pace.
My schedule did not allow for any cross-training on Saturday, so I combined two days activities on Sunday. This included:
Chest
- Standard Pushups (30 reps)
- Military Pushups (15 reps)
- Wide Pushups (30 reps)
- Decline Pushups (25 reps)
- Diamond Pushups (5 reps)
Total = 105 Reps
Shoulders & Arms
This workout is REALLY hard for me after experiencing Brachial Neuritis late last year in my left shoulder. After the attack I only had about 30% function in my shoulder muscles, and now I would say it is only around 50%.
- Alternating Shoulder Presses (8 reps each arm / 20 lb dumbbells)
- In & Out Bicep Curls (16 reps / 12 lb dumbbells)
- Two-Arm Tricep Kickback (15 reps / 12 lb dumbbells)
- Deep Swimmer Presses (8 reps / 20 lb dumbbells)
- Full Supination Curls (10 reps / 20 lb dumbbells)
- Chair Dips (10 reps)
- Upright Rows (10 reps / 20 lb dumbbells)
- Static Arm Curls (16 reps / 12 lb dumbbells)
- Flip-Grip Tricep Kickback (15 reps / 10 lb dumbbells)
- Two-Angle Shoulder Flys (10 reps / 15 lb dumbbells)
- Single Arm Curls (10 each arm / 15 lb dumbbells)
- Lying Down Tricep Extensions (8 reps / 15 lb dumbbells)
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Tonight’s Workout VINYL: Queensrÿche by Queensrÿche |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak