How are you? Mighty Fine, Mighty Fine, as an old Sergant Major used to say when I was in the Army.

8.5 mile run to the gym
3 sets 30 Reps @ 135lbs squats with wide, normal, narrow stance.
2 sets 15 Reps @ 145lbs deadlifts
3 sets 10Reps each leg @ 135lbs lunge squats
4 sets 5 Reps pullups
3 sets 40 reps @ 50 lbs leg extensions
3 sets 40 reps @ 50 lbs leg curls
3 sets 35 reps @ 45lbs dumb bells flat bench
90 reps V-ups in sets of 30
90 reps crunches in sets of 30
3 sets 25 Reps @ 25lbs dumbell curls
a little bit of stretching
3 mile run home

Went grocery shopping, the new Budweiser American Ale is out, It tastes wonderful!

6 Oct 2008

Had a Great Day!

Ran 3 miles to the gym.

2 x 30 reps squats @ 135lbs. wide, medium, narrow stance 10 each
1x15 reps squats @ 185 lbs 3 different stances. 5 each

1x10 reps each leg lunge squats @ 135 lbs
1x5 reps each leg lunge squats @ 185 lbs these lunge squats really hit the hamstrings and glutes where they tie together at the back of the top of the leg. Great for hill running.

2 x 15 reps deadlifts with 145lbs, use 2 25lbs plates on each side, so you get real deep.

3 x 5 reps pullups

1x 20 reps cable rows @ 85lbs

3 X 40ish reps @ 50 and 65 lbs leg extensions do themfor 1 minute, practice breathing on these

2x 40ish reps @ 50lbs leg curls

went through a stretching routine for 30 minutes

4 X 10 reps leg lifts really hits the hip flexors

8 mile run home with intervals

If I keep this up, I should be strong for Cactus rose on 1Nov.

Wish me luck.

Oct. 4/5

I had fun at the trail twister 60K. This is a photo of my friend Mark and I after the finish. http://welshrunner.blogspot.com/

We have run a few races together and we always finish real close to each other, but never see each other out on the course. Odd, I think.

Did the 60K in 7:32 minutes or so. I had a rough patch about mile 21 to 25 but made it through. I went out to fast, but I had the best view on the whole course for 17 miles. No way I was gonna slow down. After the rough patch I decided I should try to run my race, not someone elses race, and ended up with a strong finish. Afterwards, Mark and I jumped in the lake to cool off.

This race was a trial run to see how it would be to ride my motorcycle to a race and camp. We the motorcycle bit and the camping bit went great. So in Two weeks I will ride up to Amarillo and run the 50 miler up there. This race will be a real hoot. Tons of folks will be there so I am already getting excited. Also my best friend Bill and his wife are coming up to camp and hang out, so whoo hooo!

On Sunday, I ran to the gym 3 miles and did about half my workout routine with a little less weight, then ran home 3 miles.

My plan this week is to work the squats and deadlifts and stretch. I will be running to the gym and back, which i can make a 6 mile or 10 mile. So I will have a chance to be on my feet.

On Saturday, a friend of mine is participating in an Alzheimer's fundraising walk in Breckinridge Park. I will run down there and then do the walk. Its about 20 miles from my house and is also the start of the San Antonio Marathon on the 16th of November. I will see how long it takes to get down there from my house so I will know. My plan to to run the start of the marathon and run it, then run home for about 62 miles. Its my birthday, so 2 miles for each year old I am and a nice 100k. We will see!!

29 Sept

Sold my big dodge truck to Car Max.

So, i left there and ran home. hah

Did about 11 miles today, and stopped by the gym for a little leg work and some stretching.

Blisters got a little worse, so I lanced them and then filled em up with super glue. Bought some duck tape for Wednesdays run. We will see.

Got the Trail Twister 60k on Sat. So I hope this works.

27/28 September

On Saturday I ran the with the girls from my running group. Ended up with 25 miles. Then wen to kung fu for an hour.

I got bored in the afternoon, so about 18:30 I went for another 15 miles.


Sunday:

Nothing, drank some beers at Hooters. Then threw the football in the street with the neighborhood kids. I got 2 blisters now on the bottom of my feet. That sucks.

25 Sept 2008

No running today.

Did two 1 hour sessions of Kung Fu.

Maybe tomorrow I will hit up some runs. The weather here has turned cooler, so that is a real incentive.

23 Sept

Some Tuesday fun it turned out to be.

Went to two sessions of kung fu, need to catch up on some material. It was very productive.

Ran, not sure how far, no watches, no garmin, just two hand held nathan bottles. I was out of water about 1 mile from my house. Had a pretty good time, a little change of pace. I aguessing 7 or 8 miles is what I ran, but who knows.

I have had a headache all day, day two w/o caffiene. Not really quitting forever, just wanted to see how many days I could go with out it. It might be just two.