Sunday exercise

Cassie, I'm not quite there but I'm getting close.  My fastest 10k pace was an 8:42 mile and it was in my second year of running (2005).  I'm probably more fit now since I've been doing longer runs, though.  Today's run didn't feel as bad as the 8-miler did 3 weeks ago, so that gives me lots of hope.   We'll see how I do in the half next weekend.  I know I'm capable of doing it under 2 hours, but my insides don't often cooperate for runs that long.  My first and fastest half was 2:23:29 and that was with 4 potty stops.  I'll have to be VERY careful of what I eat next Saturday! Linn

I usually am done for if I don't get out first thing in the morning on the weekends, but today I managed to get my rear-in-gear and made it to the gym by 1pm...

Incline DB Press
12 x 15 lbs.; 12 x 17.5 lbs.; 10 x 20 lbs.

Incline DB Fly
12 x 15 lbs.; 10 x 17.5 lbs.; 10 x 17.5 lbs.

Flat Bench DB Chest Press
12 x 17.5 lbs.; 10 x 20 lbs.; 10 x 20 lbs.

Decline DB Bench Press
12 x 17.5 lbs.; 10 x 20 lbs.; 10 x 20 lbs.

Crunches - 3 sets of 25
Leg raises on bench 3 sets of 15
Oblique Crunches 3 sets of 15

Cardio - Treadmill, 40 minutes
Ran a full mile at 5 mph; I'm not a runner, so this is a personal best!
Did intervals remainder of time.

Elapsed Time 1.15
Total Calories 1,071

Out of Recovery 2:1:1 *gasp!* Just had some protein mixed with my Propel immeidately afterwards

Got up early this morning and decided to do my long run.  It was a tough decision since it was third straight day or running.  By getting the early start I thought  I would avoid the humidity.  But even at 5:45am the humidity was bad.  I did eight and a half miles in ninety-five minutes.  Probably need to get my knee and hip rechecked this week.  It is a real pain running when the limbs don't respond.  Enough complaining, time to move on. Rob

5 miles on stationary bike.  no a/c in my house and I'm glowing like a stuck pig!