Greatest Fear Realized and Back At It

So apparently I was a little delusional at 3am on the trail about there being no one close enough to hear me singing.  I guess having someone hear me sing was better than someone attempting to murder me.

Took a solid week off from running after the race.  My legs felt fine after a couple of days but my feet were still achy.  I started back with 4 slow miles yesterday.  Not the best but not bad, felt good to run again.  Feet didn't seem to like the first 1/2 mile while they were on concrete but fine after that.

I quit lifting weights about a month and a half before the race, mostly because I was using all my exercise time to run and then didn't want to make my muscles all sore right before the race.  I started back up with the weights and my muscles are all a whole diffrent kind of sore this week.

And I decided on the rest of my race schedule for the year.  I had already signed up for Rock and Roll, Free State, and Rockbridge before running the 100 miles but wanted to hold off on signing up on any more 100's till I knew how I felt about them.  Turns out I want more.  I'm going with the Hawk for my 2nd 100.  I did the 50 last year and it's a good race and nice course.  I kinda wanted to do something different but its local so lots cheaper than traveling and I already have 2 runcations this year.  

Rock and Roll DC Marathon March 14th

Free State 100k April 18th

Psycho Psummer 50k July 11th

Hawk 100mile September 12th

Rockbridge Revenge 50k  October 3rd

And More Running

New to me route that I'm liking on cloudy days.  The path travels by the road but not a ton of traffic and senic views.  This run was sunny and 80˚ so a bit warm with no shade.  5.5 miles is as far out as I've ran on it so not sure how far it goes yet.

As far as running goes this week went great.   I had no trouble hitting 48 miles while still having 2 days off.  My knee pain from last week is all gone.  Had a long run on Wednesday of 21 miles divided up before and after work.   

Miles Ran:  48

Time Spent Running: 6:40

Time Spent with Weights: 2:15

I've been trying to get Gretchen to go for walks in the evenings.  She says yes or even suggests we go but then half way up the street this happens.  I get a good 1/2 mile in with all 38lbs of her on my back.

Charting It Out

I think I finally figured out a super easy way to keep track of all my running, weights and exercise routines.  I made spreadsheets and put them on my phone, something I always have with me, so I can just fill out as I work out.  I know no one has ever thought of doing this before and I am a genius.  No more trying to remember how many miles I ran on the treadmill 5 days ago or keeping track of what weight I am lifting on scraps of paper I lose before my next workout.

	Running	Weights	Cross Training
1/1	10
1/2	6.5		suspension
1/3	4	yes
1/4	12
1/5
1/6	6	yes	cycle
1/7	4		suspension
1/8	7	kinda
1/9	7		suspension
1/10	6	yes
1/11	8
1/12	10
1/13	6	yes	cycle
1/14	2.5		suspension
1/15	6	yes
1/16	3.5		suspension
1/17			ss yoga
1/18	13.1
1/19	12
1/20	5	yes	cycle
1/21

On the first one I am tracking all my running, days I did weights and any other exercise activities.  The other column will mostly just be classes I teach even silver sneaker yoga.

	1-15-14
Push-ups	15	15
Plank	1@1min	1@1mim
wide grip lat pulldown*	10/40	8/40
close grip cable row*	12/35	10/35
assisted chin up	3/70, 3/80
russian twists	100/4kg	80/4kg
braced squats	8/20	3/5
step up*	8/25	8/15
hip press & curl
back extensions	15	20

	1-20-14
push-ups	20	20
plank	1@1min	1@1min
close grip lat pulldown*	12/35	12/35
wide grip cable row*	12/35	10/35
bicep curl w/ shoulder press*	8/15	8/15
assisted chin upmachine	1/70, 3/80, 4/90	5/90
russian twists	100	100
straight leg deadlift	12/68	12/73
split squat*	8/20	10/20
single leg deadlift	8/48	10/48
back extensions	25	25

The next two charts are what I've decided on as my two strength routines for the time being.  I decided on the two groups of exercises to line up with my goal of doing pull ups and perfecting my backside.  I am currently on week 2 of this routine.  I am aiming to do strength workouts 2-3 times a week going back and forth between each workout.  Last week I had the half marathon on Saturday so I only did it twice, this week doing it 3 times.  I will probably keep this up for at least another 4 weeks before I reevaluate and switch things up.

On the charts the 1st number is times done and the 2nd number is weight.  The * symbol means the weight is on each side not total.