Needed Rest?

After three days of nothing, and over a week since I've lifted anything heavier than a beer, was back for a morning training session on the 28th.  Felt good to get back. 

Chest and back were a little beat up the remainder of the day after this one...random (15'), bench press, db single arm row, decline bench, db deadlift, incline bench, db bench, db fly, seated "low row" and lat pulldown.

After not being able to run on the 26th, made if worth while to strap the shoes on.  Best outing this year.  Routine.  Habit.  Whatever, glad I headed back out.  Small victory.

Round 6
June 28th
- 28.45 minutes (32.05 total time with cool down)
- 14.57 / 13.48 lap times

Only one day in the saddle last week.  Must change that this week.

After a pleasant day @ home, was back at the refuge.  Better known as the firehouse.  Brought the bike in to ride, but never got around to it.  Instead spent some time downstairs hurting my arms and shoulders with the weights...db shoulder, db hammer curl, tri extension, planks, squats, overhead db ext, upright row and ez bar curl.

Mental Health Day...Period

Yeah, to say the least.

Not many plans except for a ride  Thought about not, but after being short of my goal last week, I decided I better get out.  Pleased with over twenty-six miles in the saddle.  Cleveland to oak leaf, south to Rawson then back around.  Wind was bothersome at times.  Felt good though most of the way.  Perhaps work in some intervals???  And since I was shy last week, hoping to make up those 18 miles.  So gotta keep the mindset...if I can get out, GO!

Was a slacker today.  Went back to bed after the family left, and then just too tired after work to get in the saddle.  Twelve to fifteen miles would have been no problem if I hadn't been such a turd.  Miles damnit!!!

Rounds IV & V

Round Four
June 20th
- 31.43 minutes (approx. 34 minutes with cool down)
- 16.46 / 14.57 lap times

What took so long?  It's been a few days and I'm just wondering what went wrong.  Two of the first three runs under thirty minutes.  Good.  Now this, followed up with another over the thirty minute mark.  At least that one, there were issues.  Pick up the pace!!  El Mariachi Ti on the way home.

Round Five
June 23rd
- 30.31 minutes (34.04 total time with cool down)
- 16.08 / 14.23 lap times

Day after a party so who's in the mood to run.  Need less to say, I wasn't very excited.  Work clothes needed thirty minutes in the dryer.  Perfect, that's all I needed for a run.  Or so I thought.  First, Ipod took a crap almost half way, and then it was my turn.  Literally.  Short break, then lap two.  I'm alright with the results, but again, still need to get under the thirty marker.

Forgotten Wind

Damn, I hate the wind.  Was a cooler ride yesterday, especially in the shade.  But rode longer than I expected when I first went out.  It was just those few moments when gusts of wind robbed me of almost everything I had.  Damn, just sucked.  Got up this morning, filled my pie hole with a delicious Danish from National Baking Company.  Then, got in little training session...even though I wasn't feeling it today...random (15'), tri ext, bicep curl, hammer curl, db shoulder press, overhead db extension, upright row and ez bar curl.

Yeah, for some reason, did not want to be there today.  Tired?  Annoyed?  I really don't know.  I'm glad I went.  Don't get me wrong.  Perhaps it's the list of other things I need to get done before Saturday.

Round Three

Why am the hell am I running this early in the morning?  I could still be in the rack.  Dreaming about some blonde, running the beach....ahem, oops.  Plus, with the ride yesterday, surprised with how I actually felt on the pavement.  Anyway, happy that I got out there.  Just want to continue to make these morning runs a habit, especially after I get promoted.

June 17th
- 29.30 minutes (32.43 total time with cool down)
- 15.13 / 14.17 lap times

Morning run, a little shut eye in the afternoon, then no desire to even look at weights.  Funny how things work out.  Cell phone reception was shit mostly everywhere except in the bay at 37's.  While taking a call, boss came out for a little cardio.  That's all thy incentive I needed.  Lite chest session...bench press, db single arm row, incline bench, planks, db bench and db deadlift.

Would probably have done more, but took two squad runs during.  Oh well.  And wait, am in need of some Oakley's.  Lost mine at the firehouse somewhere.  DAMNIT!!, my white Sean ones too.

Two for Two

Father's Day weekend, I was actually quite productive on both days.  Saturday's training session went quite well, then followed it up on Sunday with twenty-five plus miles in the saddle.

Training session went well.  Arms and shoulders.  Should I be doing these two on the same day?  I don't know.  At a fire, should I not be putting my body in some uncomfortable position?  Usual start...random (15'), hammer curl, db shoulder press, db deadlift, db overhead extension, shrug, planks, ez bar curl, upright row and front raise.

Round Two

Oh boy.  How do I explain that one.  Beaten.  Like an egg.  After the leg workout yesterday, perhaps this mornings run wasn't the best idea.  Little late for that now.  Neighbor slowed me up to start by saying hello.  But then my second lap?  Knew I wanted to push, but didn't think it was that fast.  Pleased I am.

June 13th
- 28.56 (32.33 total time with cool down)
- 15.15 / 13.41 lap times

Spent the rest of the day at Engine 11.  Movtivated for a little training session in the afternoon.  Started well, but then a small "Fire" interruption.  Returned only to do a couple more exercises.  Stayed with the chest...good stretch, bench press, db single arm row, lat pulldown.

VI XII

Switched to the "hill" mode at XF.  Don't know if I'm a fan.  Perhaps the speed intervals will change my mind.  Felt good about the workout, and found a few more machines that I haven't used yet.  Just need to work out the kinks.  Those damn arm and shoulders today with a few lower body exercises...random (20'), db bench, db single arm row, db incline, planks, lat pull down, db deadlift and db fly.

Six Eleven

Just another day.  Frustrating to start with.  Looked for that damn little hitch for the bike.  Had good intentions to get out on the New Berlin trail with the kids in tow too.  Finally found it, but by then, with other things that needed to be done, it was a little too late. 

Didn't do so well on any small victories today.  Damn.  Just need to continue training.  Worked the chest today.  Felt short on time, due to increase reps on a few sets.  Ran again, what fun...random (20'), db bench, single arm row, db incline, planks, lat pulldown, db deadlift and db fly.

Looking forward to getting back in the morning.  Undetermined where I'll be on the 13th, hopefully get some lifting in.  Round Two prior though. 

June Tenth

Quick training session this morning.  After being a slouch the past two days, felt a little tired lifting this morning.  Probably from going to bed at midnight.  Need to get in bed sooner.  1030pm would be a good start.

Worked on arms...random hill (15'), hammer curl, db shoulder press, overhead db extension, planks, ez bar curl and upright row.

Have just over three months until Chequamegon Fat Tire.  Have sights / goal of getting one thousand miles in the saddle done before mid September.  Now that's a lot of small victories.

Missed One

Missed Thursday's entry.  Oops.

Kept it going with the usual start of running.  Still not a fan though.  Upper extremity workout day consists of the typical...random hill (15'), hammer curl, db shoulder press, overhead db ext, planks, upright row, db deadlift, lat pulldown, lateral raise and ez bar wristcurls.

Could of Been Easy

Would of been really easy to just drive past.  Stop for a couple donuts, grab a paper and head home.  I am pleased with the work I've put the last few weeks.  Thought was that I could take a day off.  Instead, it was a small victory for me when I made the decision to turn into the lot for a quick workout.

Kept it pretty simple.  Mostly worked the chest...random hill (20'), bench, incline press, decline press, lat pulldown, db bench and single arm row.

Round One

Had to be a quick decision to strap on the running shoes.  Pleased that I did.  And quite surprised with the results as well.

June 5th
- 30.38 minutes (34.00 total time with cool down)
- 15.52 / 14.46 lap times

Truck 14 for the rest of the day.  Fitness class in the am planned, but had to bow out due to a run, that came in just as the class started.  Lifted for a short while in the afternoon...db bench, db single arm row, db fly, planks, incline db and shrug.  Planned on more but took another run.

Short Inaugural Ride

MBC 29er.  Of course, the steel version.  Damn I wish I would have waited for the carbon frame.  Oh well.  Probably wouldn't be eyeing up the Mariachi Ti now.  Still would LOVE to have that in the stable.  Anyway, ride was short, but enjoyable.  With the 1x9 drivetrain, I could tell that I can max out on the road pretty easily.  Not too concerned.  First time riding a 29er.  Very comfortable.  I'll be able to tell more once I get her in the trails.  Needs some dirt.

Got a training session in at the gym.  Stilling here now, I'm satisfied how much was accomplished.  Usual start...random hill (15'), hammer curl, db shoulder press, overhead db extension, planks, lat raise, seated row, seated shoulder press, front raise, upright row, farmers' walk (5')

Rest Day

One day removed from the 48, still no desire to train for anything. Must gey back at it tomorrow. Had a decent week of doing some physical work for seven days straight. Need another small victory. That will come tomorrow.