After two consecutive tough workouts on Thursday and Saturday, I fully expected this morning’s 6-mile “easy” run to be a challenge, and I was right. The heat and humidity continue to be tough, and I was really feeling it from the start. Thankfully my legs felt fairly decent, and this only got better as the run progressed. I started from my house and did a big loop through Bellevue, Edwin Warner Park, and the Harpeth River Greenway. My pace started out extremely chill, but I actually got below 9:00 pace for the last mile:
With this run I finished out week 4 with 44.8 total miles, which marks my 4th consecutive week with 40+ miles! I love seeing the consistency in my Daily Run distances chart on RunningAHEAD.com:
Week 4 started off extremely well with two solid “easy” runs on Monday and Wednesday, and my first “long” run on Tuesday. However, the two workouts near the end were a big rough. Even with that I’m happy to be getting the work in, and finishing all the scheduled runs. Nothing missed so far!
In addition to the run, I also completed the following cross-training exercises today:
Chest
- Standard Pushups (30 reps)
- Military Pushups (15 reps)
- Wide Pushups (32 reps)
- Decline Pushups (35 reps)
- Diamond Pushups (10 reps)
Total = 112 reps
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Workout VINYL: Lazaretto (ULTRA LP) by Jack White |
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 (9 reps each arm / 20 lb dumbbells)
- In & Out Bicep Curls (16 reps / 15 lb dumbbells)
- Two-Arm Tricep Kickback (15 reps / 15 lb dumbbells)
- Deep Swimmer Presses (10 reps / 20 lb dumbbells)
- Full Supination Curls (9 reps / 25 lb dumbbells)
- Chair Dips (20 reps)
- Upright Rows (11 reps / 20 lb dumbbells)
- Static Arm Curls (16 reps / 15 lb dumbbells)
- Flip-Grip Tricep Kickback (12 reps / 15 lb dumbbells)
- Seated Shoulder Flys (15 reps / 12 lb dumbbells)
- Single Arm Curls (8 each arm / 20 lb dumbbells)
- Lying Down Tricep Extensions (7 reps / 20 lb dumbbells)
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Workout VINYL: Keep it Hid by Dan Auerbach |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak