5/23 Med Long Run and Workout

Saturdays run was the traditional Saturday course (all the better to compare you, my pretty...) 12.11 miles in 2:07:19 (10:30/mile) @ 140 bpm

I expected closer to 10:15/mile, but apparently 10:30 is the current cruising speed once I get past the first 5 or 6 miles.

Stopped Friday night and picked up a GU flask and Hammer Gel (in Orange) in bulk. Decided to try using honey instead. Worked pretty well. 3 100 calorie 'servings', plus some water, and by mile 4 it was a nice thin aerated mix. Worked pretty well.

Spent the rest of Saturday hanging out with the neighbors at their garage sale, got the lawn mowed (Val actually) and weed whacked, pulled a pair of tough Rhody stumps and finished Seven Pounds.

As an aside, the stump pulling was totally a demonstration of functional strength/fitness. Beyond the chopping and digging, the pulling and then the squatting/deadlifting to pickup the 60# stumps and carry them across the yard. Yay strength training!

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Decided to save my legs for Sunday, and did 3 sets of the upper body exercises.

Initial Pushup Set: 40

2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

2 sets of Side Planks
50, 50

3 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps

SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#

SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#

SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps

No chinups and pullups.

Bodyweight Dips
10, 5