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Log for August 2 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time. 

Tuesday

• 11.25-Mile Tempo Run – My preparation for this tempo run was less than ideal since I had done a 5.25-mile trail run and P90X: Legs & Back AFTER 5pm on Monday. My legs were already very tired. The run started at 5am with Nathan and Paxton in Edwin Warner Park. We had to start early this morning, because I had an 8am meeting at work. I don’t like to get up that early, but the nice thing was that the temps were very mild, though the humidity was still high. For the first 6.5-miles, we did a modified version of our “Nature Center Loop.” Our pace for the first 3 miles was around 7:45, but after that my leg fatigue caught up with me I struggled to keep it under 8:00 min per mile. Paxton and Nathan were strong, and continued the faster pace.  After the first loop, we stopped for fluids, before finishing up the run. The break refreshed my legs slightly, and I was again able to push the pace a little. During the last mile, Nathan and Paxton took off like they were running from a pack of wild dogs. There was no way I could match their surge, so I just hung back and tried to finish smooth. All told my average pace was just under 8:00 min pace for 11.25 miles. Didn’t feel nearly as good as our 10.25-mile tempo run last week, but considering the trail run and P90X the night before, I thought it turned out fairly well. It was still a confidence boost to know that I could do an 11-mile tempo run under 8:00 pace with very tired legs and high humidity.

  On a side note, I’m very appreciative of Nathan and Paxton getting up super early to accomodate my 8am meeting. It is such a blessing to have good friends to train with who support each other, and who are a pleasure to be around.  

Log for July 31 & August 1 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time. 

Sunday

• Rest – Sunday is always my rest day, and thank goodness for a rest day today. Shortly after Sunday morning worship service I started feeling really nauseous, and ended up spending the rest of the day in bed. Don’t know what is going on or whether or not I’ll be able to run on Monday. 

Monday

• 5.25-Mile Trail Run – I still felt nauseous in the AM, but began feeling lots better throughout the day. Ended up running at 5pm when the temps were still in the mid 90s. Not ideal, but ran fairly easy on the Blue, Yellow, and Candy-Cane trails in Edwin and Percy Warner Parks. The heat was very noticeable, but my legs felt pretty good. It had been over a year since I’d run the Blue trail, and I had forgotten how rocky it is. My schedule called for 7-miles, but since it was late in the day, and I was also scheduled to do P90X: Legs & Back, I decided to cut it a little short. Overall it was a fun run even though it was very hot.
• Cross Training – Tonight was P90X: Legs & Back. The last time that I did this workout I was able to do 97 unassisted pull-ups, but that was almost three weeks ago.  Tonight I kept pace through the first 4 sets of pull-ups before I faded just a bit to finish with 94. I’m still very pleased with this, because I was confident I had lost more than this in 3 weeks.

Log for July 30 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time. 

 Saturday

• 12.8-Mile Marathon Workout – While last Saturday was about running easy and maximizing my time in the aerobic zone over 15-miles, today was about tempo and marathon pace work. We had a very large group that met at Edwin Warner Park this morning for the workout. At 6am, the temps were in the upper 70s with extremely high humidity. However early in the run it started raining, and the temps dropped throughout the workout. Some of the rain showers were quite heavy, which felt awesome. I love running in the rain (except for the squishy shoes)
  
  I knew that today’s workout was going to be tough for 2 reasons: (1) Most of the intervals were scheduled to be done at tempo pace, which is quite a bit faster than marathon pace. (2) My legs were very tired from logging a lot of miles this week, including a hard tempo run on Tuesday and track workout on Thursday.

  We started with a slow, 15-minute warmup where I only got in about 1.5 miles due to taking a short bathroom break. On a side-note, today I tried to not worry at all about total mileage, but to focus on being consistent throughout all of the intervals.

  Following the warmup, we began a series of 4 x 1.25-mile repeats at tempo pace (with approximately 3 min recovery). My goal for the tempo portions was to maintain a 7:00 per mile pace. My legs felt very tired and heavy during the first two intervals, but I was able to do both right around my goal pace. I think some of the sluggishness at first had a lot to do with the really short warmup. I started feeling a lot better during the second two, and even ran the fourth one a little too fast. During the recoveries between intervals I mostly just walked, and didn’t count this mileage on my Garmin.

  After the 4 x 1.25-mile tempo intervals, the group did a slow recovery jog for 20 minutes. I took this very easy (9:30 pace), and only ran about 17 minutes so I would have some extra time to re-hydrate and take a gel. Following this, we did a 15-minute interval at marathon pace. My goal marathon pace is 7:26, but for this workout I was shooting to average somewhere around 7:30, and came in just over that. I again walked during the recovery time, and didn’t count this on my Garmin.

  The final interval was 2 miles at tempo pace, which I again did right at 7:00 min pace, even though my legs were very tired. Overall this was a really hard, but really good marathon workout (Big thanks to Dan Ashmead for putting together the plan), and I felt good through most of the intervals. I especially felt good about the consistency of the tempo intervals from start to finish.

  Some of the folks in the group got in 14 to 15 miles, but I only logged 12.8 due to a shorter warmup, and walking through most of the recoveries. I did this workout in my Nike Vomero’s, and really wish I’d used my Saucony Kinvara’s for two reasons. (1) The lighter shoes would have been nice while doing the tempo intervals (2) The Vomero’s got REALLY heavy in the rain, and I think that Kinvara’s would drain a lot better.

• Cross-Training – Tonight was Yoga. I have a lot of Yoga workouts to choose from and I went with P90X One on One: Fountain of Youth Yoga.

Log for July 29 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time. 

Friday

• 4-Mile “Barefoot” Run – This was a very relaxed, enjoyable AM run through Bellevue with Paxton. It was nice to run easy after a hard track workout last night. The weather was pretty good because of some thick cloud cover. I again did this run in my Saucony Hattori’s, and the short, forefoot stride is beginning to feel very natural. Since this is a “recovery” week with regard to cross-training, tonight is a scheduled rest day. This is good, because tomorrow’s marathon workout is gonna be tough. 

Log for July 28 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

 Thursday

• 6.25-Mile Track Workout – Tonight was undoubtedly the warmest track workout of the year. It was mid 90s at the start with a heat index over 100 degrees. I got in a nice 2-mile warmup on the grass infield, but could tell that it was going to be a difficult night with the heat. Our coach turned on a grass sprinkler in the infield so that we could run through the spray during our recoveries to try and cool down. This turned out to be a GREAT idea that I used during every recovery. All things considered I felt really good tonight for most of the workout, which consisted of various 200m and 500m repeats with one set of straights and curves. Paxton looked especially strong tonight, but I was able to hang with him up until the last set. During our final 500m (next to last interval set), I pushed it a little too hard in the heat and didn’t have much energy for our final set of 200m repeats. During this set, my 200m times were around 2 seconds slower than during the earlier set, and Paxton ended up finishing almost 200m ahead of me at the end.  All-in-all, it was a good workout, and I learned a lesson about not pushing it too hard in the extreme heat and humidity.

  On a related note, I absolutely love our running group. We had dinner after track at the Dog of Nashville (my family was also able to join us), and I had a fabulous time hanging out with everyone (as always). There are a number of races over the next 6 months that many of us will be doing together, and I’m really looking forward to them all (Tupelo 14.2, Chicago Marathon, Ragnar Relay, New Orleans Marathon).

• Cross Training – Tonight was P90X: X-Stretch — So needed this tonight!

Log for July 27 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• 6.25-Mile Moderate Run – Ran through Belle Meade with Paxton this morning. Don’t know if it was the later start time, being tired from yesterday, or something else, but I really felt the humidity today. Overall though it was a good run.  Most of our miles were between 8:00 and 8:20 pace (8:15 avg). Pretty pleased with the effort considering how hard Nathan and I pushed it on Tuesday. Paxton was a little stronger than me today, but I was mostly able to keep up with him (until the last couple of miles). Looking forward to sleeping in a little later tomorrow, and then a hot and humid track workout tomorrow at 6pm.
• Cross Training – Tonight was Insanity: Cardio Recovery

On another note, it was pretty cool to hear today that Ryan Hall will be running Chicago as well. Hope I finally get the chance to meet him at the expo, and hope he does really well.

Log for July 26 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 10.5-Mile Tempo Run – What an AWESOME run today!! After 2 weeks of lackluster efforts, today’s tempo run was probably the best I’ve felt on a run this summer. We had another break from the heat today, though the humidity was still very high.  Started off at 5:45am with Nathan and Paxton in Edwin Warner Park. The route had about 500 ft. of elevation gain and most of this was within the first 2.5 miles. Even with the hills, my legs felt strong and I tried to push the pace. The first 2 miles were completed in 8:47 and 8:22, and then every mile after that was sub 8:00 min pace, including 3 miles under 7:30 pace. Paxton ran with us for the first 6 miles, but has been taking care of sore ankle, so decided not to go further. Nathan and I finished with 10.5 miles, and pushed each other every step of the way. Avg pace for the run was 7:44 per Nathan’s Garmin (mine was acting up the first couple of miles). We commented that last summer it was very difficult for us to maintain even an 8:30 pace in the high humidity, so we are definitely making progress. Overall this was another BIG confidence boost.
• Cross Training – Tonight was P90X: Core Synergistics.

Log for July 24 & 25 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Sunday

• Running Rest Day – Sunday is always a running rest day for me. Didn’t get in as many miles as scheduled through the week due to being sick the previous weekend.
• Cross Training – I usually take a rest from cross training on Sunday as well, but since my opportunities had been limited this week, I decided to do P90X: Shoulders and Arms and P90X: Ab Ripper X.

Monday

• 7-Mile Trail Run – Ran early this AM on the white and red trails in Percy Warner Park. I took the pace REALLY slowly because of the tough run on Saturday, and because this route also has around 1,200 ft. of elevation gain. The temps were slightly lower, which was a nice break. I didn’t feel particularly great during the first 4 miles of the route, but started gaining energy as the run progressed. I even picked up the pace significantly during the last 1/2 mile to end the run on a high note.
• Cross Training – Did Insanity: Core Cardio and Balance. This week is my scheduled “recovery” week for cross training. While the first three weeks have not exactly gone according to plan, I’m going to stick with my regular schedule and execute the recovery workouts. This is one of my favorites. I especially like the “hip flexor burners” near the end, though they kick my tail.

Log for July 22 & 23 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Friday

• 4-Mile “Barefoot” Recovery Run – Since I ran a couple of repeats at track on Thursday using my new forefoot stride, this made my weekly Hattori run a little more difficult because my calves were already tired. It was still a very enjoyable recovery run with Paxton through the streets of Bellevue. Also still LOVE my Hattori’s.

Saturday

• 15.2-Mile Long Run – Most of my Spring and early Summer has been focused on shorter trail runs, tempo runs, and speedwork, trying to improve my overall strength and speed as I move into the meat of my marathon training. While this has gone very well, I also know that my aerobic threshold is significantly shorter than where it needs to be for the fall and winter marathons. Today’s run was all about running at a slow to moderate pace and maximizing the amount of time spent on my feet in the aerobic zone. The group was doing a 10-mile run through PW park, so Marc and I met early to get in just over 3 miles through Belle Meade before entering the park. I felt really good for most of the first 10 miles, even through the significant hills. However as our running time pushed past 1:30, I felt extremely tired, and my legs began to falter. When the group finished their run, I was right at 13-miles. My training plan called for 16 today, so I continued to run after grabbing some fluids, though my body was begging to be done. During the final miles I felt extremely tired, and decided to cut the run a litter short at 15 miles. Looking back on the run, it is interesting how good I felt for the first hour and a half, and how bad I felt for the last 45 minutes. I think there are several reasons for this:
  • It was very hot and humid, even beginning at 5:15am. Not to be gross, but during the second half of the run my right shoe was sloshing with sweat.  When I finished I could literally wring the sweat out of my clothes.
  • The route had over 1,200 ft of elevation gain, and most of this was in the first 10 miles.
  • When I’ve done 12 to 14 mile runs in the Spring and early Summer, they’ve typically been at a higher tempo and lasted between 1:30 and 1:45. Even though I was running slower today, my body was not used to being in the aerobic zone for over 2 hours, and I could really feel it. This, however, is precisely the reason for long, slow training runs. I’m gonna work really hard this summer to focus on maximizing the time on my feet during the bi-weekly long training runs, and worry about pace during the alternating bi-weekly marathon workouts.

Log for July 20 & 21 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• Did nothing on Wed. Decided to take a full day off to recover after my 7-miler on Tuesday. Still have some lingering effects from the illness, and wanted to be ready for track on Thursday.

Thursday

• 7.25-Mile Track Workout – We got a very fortunate break in the heat about an hour before the workout, where it dropped down into the mid 80s. The humidity was still intense, but at least we did have to deal with 90+ degree temps. Paxton and I got in a little over 3-miles warmup before we started, and then we had a very good workout consisting of 400m intervals. Paxton looked really strong tonight. I felt pretty good, but could definitely feel a little sluggishness in my legs. I ran the first two 400m repeats focused on landing on my forefoot, using the new stride I’ve been working on with the Saucony Hattori’s. The stride felt really good, and I’m excited about what the future holds. Not quite ready to do a full track workout that way, but getting there. Overall I was pleased with my splits, and had a very good workout.
• Cross Training – After getting the kiddos in the bed, I was able to get in P90X: Chest and Back. While the wound on my hand has now completely healed, it is still very bruised, and some of the push-up sets were still a little problematic (especially diamond push-ups).  Still good to get it in.

Log for July 19 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 7-Mile Tempo Run – After missing 3 training days, and 2 scheduled runs, due to illness, I was able to get back on the road tonight. This was done through the streets of Bellevue, around my home. I was scheduled for a 9-mile tempo run, but didn’t want to push it too hard right out of the gate. Since I was still not 100%, my goal was to hit an average pace around 8:30. I ended up feeling better than expected, and came out with an average pace of 7:57.  Pretty pleased with this considering the illness, the heat, and the humidity.  I didn’t start the run until almost 9pm, but the temperature was still 86 degrees, with a heat-index of 93.  It was so humid that I looked like I’d been swimming when the run was over. It was like running through a bowl of soup.
  

Log for July 15 to 18 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Friday

• 4-Mile “Barefoot” Run – I had to stay home from work most of the day Wednesday, Thursday & Friday to take care of my kids, because a nasty stomach and upper-respiratory bug has been making its rounds through our family.  It hit my wife on Tuesday night, and by Wednesday morning she was not able to get out of bed.  I was able to get out for a bit on Thursday evening for my track workout, and then again on Friday evening for a brief “barefoot” recovery run in my Saucony Hattori’s. I’m gaining more and more confidence in my stride (form) every time I run in the Hattori’s, and think that soon I’ll be able to do longer runs, or use them more than once per week.
   

Saturday, Sunday, Monday

• Late last Friday night (07/15), I started coming down with the same bug that has been going through our family, and by Saturday morning I was down for the count.  Am gonna try to get back into my training program on Tuesday.  This has not been a good 3 days for my “Quest for 3:15.” The one big positive is that it has given me a chance to catch up on my sleep, and get lots of rest.

Log for July 14th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Thursday

• 6.6-Mile Track Workout – Well tonight a mediocre running week took an incredible turn toward the positive. Great track workout with the JSRC, and I felt really, really good tonight. The workout was just over 4-miles, and I got in 6.6 with warmup, strides, and cooldown. BUT, the best part of tonight was that the workout was lead by 3-time Olympian Jim Spivey! He is the founder of our club, and stopped by tonight while on a visit from Chicago.  For those of you not familiar with Jim, here are a few of his running highlights:
  • Three-time Olympian – 1984, 1992 and 1996.  His 1500 meter time in the 1984 Olympics remains the fastest time by an American in an Olympics’ final.
  • Member of the 1983 Helsinki, Finland; 1987 Rome; 1991 Tokyo; 1993 Stuttgart, Germany and 1995 Gothenburg, Sweden USA World Championship teams.
  • American record holder for 2000 meters, 4:52:44, set in Lausanne, Switzerland in September, 1987.
  • 1:46.5 800 meters — 1982 San Francisco
  • 2:16.05 1000 meters — 1984 Eugene, Oregon
  • 3:49.80 mile 1986 — Oslo, Norway
  • 7:37.07 3000 meters 1993 — Cologne, West Germany
  • 13:15.86 5000 meters 1994 — Berlin, Germany (at age 34)

• Cross Training – Did P90X: Shoulders and Arms before track tonight. When I did this workout last week, my had was still hurting from the fall.  Today, there was some mild soreness, but overall it is healing very well.

Log for July 13th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• 5-Mile Recovery Run – Did a very quiet, solo 5-mile recovery run on the Harpeth Greenway and through Bellevue.  Pace was very easy at around 8:40 per mile. Starting temps were in the low 70s, which was nice break from Monday & Tuesday. My legs are still not as responsive as they were last week, but still getting through the miles.

Log for July 12th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 7-Mile Tempo Run – Felt much better today than during yesterday’s trail run, but it was still a scorcher.  I ran with Nathan and Paxton starting at 5:30am, and the heat index was already in the 90s.  We followed our “Steeplechase” route which includes both Edwin Warner and Percy Warner Parks.  After taking the first mile fairly easy, we reeled off a couple of sub 8-minute miles before coming to a large 1/2-mile hill were we slowed down quite a bit (especially me).  We picked it up again during miles 5 and 6.  By mile 7, the heat and humidity was really getting to me, so I decided to take a shortcut back to the car, while Nathan and Paxton finished the normal route.  They got it 7.5, while I finished with just over 7-miles.  Even though my average pace was slower than a typical “tempo” run, I’m still pleased with the effort considering the weather conditions, the bad day yesterday, and the hilly terrain.
• Cross Training – No cross training day.  We ended up having dinner with my parents before they leave for Europe in the morning.  By the time we got home and got the kids to bed, it was a little too late to do a P90X workout.  Gotta do better in this area.  Need to make sure that I at least get in P90X: Legs & Back and P90X: Shoulders & Arms this week.

Log for July 11th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Monday

• 6-Mile Trail Run – This was the worst that I’ve felt on a run in a long time.  I guess the total mileage and effort from last week, plus the oppressive heat here in Tennessee (heat index got to 110 degrees during the day) really got to me today.  My legs just had nothing.  I ran with Nathan for the first 4 miles, but eventually told him to go on without me, because I knew I was holding him back.  A little humbled by the run, but glad that I got through it.
• Cross Training – I was finally able to get in a partial set of P90X: Chest & Back.  The hand is getting better every day, and I was able to get in about 110 push up reps using bars and a lifting glove.  Very interesting to try and do diamond and dive bomber push ups using bars, but I got ‘em done.  Not quite my normal number of reps, but glad to be able to get some good work done tonight.

Log for July 10th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Sunday

• Running Rest Day – Sunday is my running rest day.  Other than having a nasty fall during the run on Tuesday, this was a very good week.  48 total miles, and I felt good through most of the runs.  Very pleased with my pacing.  Here is a summary of the last 6 days:

  *Monday: 12.1-miles / Tempo Run
  *Tuesday:  6-miles / Tempo Run
  *Wednesday:  5.7-miles / Trail Run
  *Thursday:  7-miles / Track Workout
  *Friday:  4-miles / “Barefoot” Recovery Run
  *Saturday:  12.2-Miles / Marathon Interval Workout

• Cross Training – I tried again tonight to do P90X: Chest & Back, but still no luck getting through it with my wounded hand.  I tried doing the pushups on yoga blocks, with fists, on my fingers, etc. but no dice.  Anyone have any suggestions on getting through a push-up workout with a wound on the palm of my hand?
  

Log for July 9th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Saturday

• 12.2-Mile Marathon Workout – Today our running group began bi-weekly marathon workout training sessions in preparation for the fall race season.  Today’s workout was:

  *10-min warmup
  *15-min marathon pace (7:26 goal for me) / 5-min recovery
  *10-min tempo pace (7:00 goal for me) / 5-min recovery
  *15-min marathon pace / 5-min recovery
  *15-min marathon pace / 5-min recovery
  *10-min tempo pace
  *Cooldown

  The course we used was in Percy Warner Park, and is quite hilly.  It was also an extremely humid day, and I drank 96 oz. of fluids during the workout.  I’m not exactly sure what my avg. page was during the first marathon pace and tempo intervals since my Garmin was having trouble keeping a satellite connection through the dense tree-cover.  However, the watch straightened itself out for the last 3 intervals. I did the last two marathon pace intervals at exactly 7:25 pace, and the last tempo pace interval at 6:59 pace.  Felt extremely good today, especially as the workout progressed.  Gave me a BIG confidence boost.

• Cross Training – I tried tonight to do P90X: Chest & Back, but my injured hand would not allow me to do any of the chest exercises.  I tried them with and without push-up bars, but just could not stand that much pressure on the wound.  Has not been a great week of cross training, but hopefully will be better next week.
  

Log for July 8th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Friday

• 4-mile “barefoot” recovery run – Did a 4-mile recovery run with Paxton this AM after a hard track workout last night.  Ran in my Saucony Hattori’s as part of adding one “barefoot” type run per week to my training.  It was a very pleasant run in Bellevue, with a steady drizzle throughout.  Getting better with my form in the Hattori’s.  Can really feel the different these runs have made in my calves.

• Cross Training – The wound on my hand had healed just enough to where I could slip on a lifting glove, so I decided to do P90X: Shoulders & Arms.  Several of the moves hurt my hand a LOT, especially the standing shoulder presses and chair dips, but I was able to get through the whole thing.  I didn’t know it, but somewhere during the workout I busted the wound back open.  Still glad I did it though.

Log for July 7th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Thursday

• 7-mile track workout – It was soooo good to be back with the Jim Spivey Running Club (JSRC) for a track workout tonight.  The group runs were moved from Thur to Wed for 3 weeks due to a conflict at the track (I’m not available on Wed evenings), and I missed last week’s workout on Thur because of vacation. 

  The conditions were not ideal as the humidity was so thick that it felt like running through a bowl of soup, and tonight’s workout was tough.  However, I was feeling really, really good. My buddy Nathan and I ran this workout together almost stride for stride.  We took turns leading the laps, and with one exception, maintained very consistent splits throughout.  With warmup and cooldown, I was able to complete 7 total miles, and then enjoyed a nice dinner at The Dog of Nashville with the group.

• Cross Training – This has not been a great week for cross training.  I got home late because of track, and am really gonna have a hard time doing upper-body work until my hand heals a little more from the fall on Tuesday.  Hoping to be back doing upper body soon.