Sunday YOGA!

Now I realize that I have had a baby, I am older and my body needs a lot more rest, recovery and TLC....

Hence the reason I really want to get into YOGA! I went to Hot Vinyasa this morning and it seriously made my body feel so much better. Stretching and sweating feels so good - and it is surprisingly relaxing.... however, when my body is trembling in certain poses because I am really bad at it, or I lose my balance and almost fall on the person next to me - that can get pretty embarrassing - but I am learning to let go of what others think... not like I know anyone in there, and there will always be somebody that is suffering more than me.... so I just act like I know what I am doing and move on.

Another thing that drives me a little bonkers about Yoga is the classes are 1.5 hours long (now don't get me wrong, I love the 1.5 hours) - and the times they are offered are really unrealistic for a full time working individual! I would be in the studio way more if the classes were offered early in the mornings.

After the class my slight knee pain was gone, I felt 100% stretched out and I was a happy yogi wannabe!

Love my Mornings

Really slacking here... so going to try and do a catch up.

Thursday- OFF! first day off in over a week. Justin was going to be taking Friday off and then the weekend would be here, so I figured I should take a day off during the week so I could run on Friday and Saturday when he was at home.

Friday- Jr woke up around 5:45 so I decided to just feed him and hit the road. I was out on the road by 6:30am - I told Justin my plan was to do at LEAST 6 - but I really wanted to go further. The temp was in the mid 20's I felt good with what I was wearing, but I did feel a little worn down. Probably from the lack of sleep. I hit my 3 mile mark, and told myself to just make it to 3.5 and I could turn around. I knew I needed a break to catch my breath and stretch my legs, but I wanted to make it past the 1/2 way point... I made it to mile 4.5 and took a breather. It felt so good. I was doing good on pace, but my body was just winded and tired. The route home is a climb up the entire way. I think I stopped one more time. All in all it was a good run, 8:18 pace for 7 miles.

My "schedule" I made had me going 10 miles. Well, with going 7 on Friday I didn't have high hopes for making it the entire 10 --- but of course I was going to try :)

Saturday- Jr woke up about the same time, so I was hitting the road at the same time. It was much colder this morning. I had to wear an extra fleece and my heavier gloves! My body was really cold and my legs didn't want to move since they felt frozen, but I felt good otherwise. Snow still on the ground, dodging patches of ice on the sidewalk, lake frozen over .... all so new to me! The route I take on the way out is pretty much down hill, then I reach a lake that has a relatively flat path that is 2 miles around... I do the entire lake path, then turn around... so it is a good 4 miles of "flat" (I say flat, but there are rolling inclines along the way, nothing in MD is flat unless you are on a track). I made it to 6 miles and took a much needed break.

I am still feeling the C-secion incision when running, but when I stop and stretch around for a little bit, it goes away. I am also feeling tight in the groin region - but again, when I take the break to stretch it is fine. After I got my body back in shape I was off again! The way back is a constant climb up hill... and it hurts, especially when you are going into the wind on a very cold morning. By mile 8 I couldn't feel my face, I was actually debating calling Justin. My lips weren't moving, my fingers were numb, nose running - everything was really uncomfortable. My body just stopped when I hit 8 miles. I had to shake it off, rub my face, pull my shirt over my hands and mentally get ready for the last 2 miles.... and that I did! 10 miles DONE.

I was so happy I did it, my first week of Boston training was a success and now I have hope that I will actually get it done.

Got home, thawed out a little bit, fed Jr, and made breakfast.

The completion of a long Saturday run puts me in such a great mood. Being up that early, seeing the sun come up - it is my time. My favorite time of day. My family is still sleeping, it is just me and the morning.

Finally got a run in!

Not doing too good on these posts...

This morning I was able to make it to the gym, did a solid 5 miles and felt great to do it! I have been getting on the bike for an hour every day I can't go running. Last day I ran was Sunday and I did 6. I was pretty tired, my legs felt dead. I am assuming it is because I haven't take a day off from working out in well over a week. I think tomorrow is going to be a rest day finally.

Not sure how this is all going to continue once I go back to work. Having to wake up early and wake up for feedings is definitely going to take a toll on me...

Dentist and Gym!

I had full intentions of waking up really early to go to the gym before my dentist appointment. Justin was taking the morning off so I could go to my appointment and it was also his off day from the gym. Well, with Jr waking up 2 times through the night, that early morning wake up call was a really bad idea. I just wanted to sleep, and that I did.

My appointment went fast and as I was driving home I checked out the sidewalks. They were still covered in snow and ice. There was no way I was going to go running outside. Luckily Justin was ok with me heading to the gym for a quick run on the treadmill before he headed into the office. So I fed Jr and raced to the gym.

I got 4 miles in on the treadmill. The miles didn't feel wonderful, but they also didn't feel horrible. I started out at 7.3 and ended at 7.8. I just feel winded and fatigued. Now, I am sure the lack of sleep and sickness of a lot to do with the fatigue, but the C-section and baby also contribute to it!

After the miles, I did some side bends with the kettlball to get my abs working and then headed home.

The rest of the day was spent feeding and playing with Jr!

Trainer Workout!

I think the cold is starting to go away! Woke up this morning feeling a little bit better, so I didn't take any medications. Still have a lingering cough, still sound hoarse, but it doesn't seem AS bad as the past few days.

We woke up around 8am this morning, did our morning routine. Get coffee, feed and hang out. When it was nap time I hopped on the bike and did an hour workout.

I found the workout on Competitor.com . I liked having something to follow, it really made the time go by faster. I hate not knowing if I am working as hard as I should since I can't see my cadence or speed on an indoor trainer. After some research I found this little gem and I went ahead and ordered it... Can't wait for it to get here!  I am sure it is going to take my obsession to a whole new level :)

http://www.wahoofitness.com/devices/wahoo-blue-sc-speed-and-cadence-sensor.html

Jr does pretty good while I am on the bike - he is at arms length. He usually spends the 1st 30 minutes watching me then slowing zones out and ends up taking a nap.

The rest of the day we lounged, played, he napped and I tried to get stuff done. It's funny though, at the end of the day I question exactly what I did...

6 Week Checkup & a Cold

Just when I didn’t think it could get much worse, it did. This cold has taken over. Jr was wide awake around 6:15am - Justin had just gotten back from the gym, so I walked out into the kitchen where he proceeded to tell me how awful I looked. Thanks.

I took him back into the room, fed him and went back to bed. When we woke back up I took a swig of DayQuil and got some oatmeal. I had my postpartum checkup at 11:45 but I wanted to do some sort of sweating to try and rid my body of this nastiness. I jumped on my bike for 30 minutes of intervals. It felt good to do it, Jr slept in the stroller next to me. It is the perfect set up. He is at arms reach if he starts screaming or getting fussy.

I didn’t time the workout that well, because when I got off, I had 20 minutes to be out the door…. and of course, Jr decided to have a melt down. So there I was, soaking wet of sweat, holding him while he screamed, needing to take a shower and needing to get him ready with only 20 minutes… Super Woman had to break out her cape and get to work.

Rock n Play goes into bathroom, Baby lays down, Mommy jumps in to rinse sweat off, baby back in arms, mommy in rocking char, baby gets fed, mommy gets dressed, baby gets dressed and diaper changed, mommy grabs water and a snack, baby goes into car seat, mommy flies out the door with baby into car… and off they go. Yes it happened, I was only 5 minutes late - but hey, we got there and we were dressed (now I am not going to mention the part where my hair was soaking from sweat and i didn’t have any makeup on, and I was coughing and sniffling like crazy…. but I am only 7 weeks postpartum, so its excusable still :))

checkup went great. He said I was healing perfectly and my uterus was back to its normal size and where it is supposed to be. I have no restrictions.

When we got back home I changed back into my pjs and hoped back into bed. We fell asleep and were awoken to Justin being home! he came home early to take care of us.

Hot Yoga!

Justin and Jr have been sick for the past week and I figured it was inevitable that I would eventually get it. Well, I woke up today and it hit me. I have the gosh awful cold. It is in my lungs, my throat my head, my nose and my body. I don’t usually get sick, so I was determined to resume with my regular activities.

Since I am breast feeding, it is a little more challenging to just throw back any medication. After reading many websites I felt comfortable taking a small swig of DayQuil (Not a lot, just a little). They say you should take medication for specific illnesses - not to take multi symptom drugs. DayQuil is a multi symptom, but it doesn’t have antihistamine in it - which is known to dry up your milk. A small dose wasn’t going to effect anything, and I needed something to keep me alive - that’s how bad I was feeling.

I have been wanting to do Hot Yoga for a few weeks now. After having Jr my body felt tight and out of place in many parts. Then when I started running again it was getting worse. On top of all of that, I went 0 to 100 on my return to running and my achilles tendon was really hurting … so, I knew I needed to do it and not put it off another day. That Cold was not standing in my way today either!

I signed up for unlimited Yoga at Charm City Yoga for 30 days for only $25. So today, I was going to attend the Beginners Hot Vinyasa. The plan was feed Jr, leave him with Justin for a nap and then when I got home I would have time to shower and feed him. The timing was perfect. I haven’t left him for any long period of time yet, so this was going to be the longest period — a little over 2 hours… I felt nervous and like a bad mom for doing it - but, I guess I need to get used to it fast since my return to work is right around the corner!!

The Yoga was amazing. It was just what I needed. Stretching my body out and sweating every ounce of toxin was long over due. As for the cold… I took the dayquil right before I left the house, and it was working at first… until downward dog. All of a sudden everything rushed to my head and I was having a cough attack in the middle of 50 other people… I am sure they hated me and wanted me to leave, but I stayed, continued to cough and sniffle my way through 1.5 hours of bliss.

I raced home afterwards and just as I flung open the door, I saw Justin warming a bottle and Jr crying. That is not what I wanted. I am not ready for him to be a bottle baby. I only have 2.5 more weeks to feed him and I want every moment of that. Luckily I was able to stop it and take over.

Things have changed...

Here it goes for the millionth time... I am going to start this blog thing, and I am going to be consistent.

Now, I am not going to start out with a "I am back" post - instead I am just going to start, and fill in on where my life is along the way.... so pay attention and you will get the details...

BUT - first and foremost, there has been a HUGE change/addition to my life...

Meet the man of my dreams, Jr :

He came into this world via C-Section about 7 weeks ago. He was the best surprise I could ever ask for. Life has been fun since he showed up.

Now, I am working on getting my fitness back, one day at a time.... hence the blog start up, to track it all...

Still Learning to Run

I just ran my last "long run" until Boston.

I do not feel prepared, but I do feel confident I will finish.

I feel I have learned so much in the past 2 weeks on mental toughness.

Since getting back from China I have struggled tremendously. There are a few things I have learned.

• What YOU do to your body determines what your body will do for YOU!
• You treat it like crap, it is going to give you crap.
• The way you tackle your workout is a direction flection on what YOU will get out of your workout
• You tackle it with a horrible attitude, it is going to give you a horrible performance!
• You can't expect 100% if you haven't given 100%
• You must give it your all in order to show your all.

The trip to China was out of my control. There were foods and drinks consumed that I definitely should have had more will power on - but then again, I was 2 weeks into a new job and felt I needed to go with the flow.

The air quality was poor. It made me feel sick to my stomach after an hour of running in it. The treadmill was in a hot humid gym. I really don't know how else I could have fixed my training situation. 

If I had maintained a very strict diet, then I don't think my training would have gone to pieces when I got back. Not only did my body feel sluggish from the travel and diet, I also lost fitness. Once I got home I moved to my new neighborhood where I was surprised and found only hills to run on. Trying to get fitness back and only having hills to train on was basically a lose/lose situation for me.

Now, I realize I can't change how it all went - I chose my path and now I have to still walk down it until I get to the fork that I create to walk down the right path. I am currently very far into that progress and that fork is so close I can taste it!

The hills are going to make me a beast. In a sick way I have turned my thoughts to enjoy the hills because I know what is going to come out of it in the end. It sucks, it hurts, my heart races, it makes me want to throw up -- but I am doing it -- even if I have to walk... and I have no shame in walking right now.

Boston is a week away and I am not ready. There is no cheating a marathon. You can't cram in the training like you can for a test, you can't cut corners, you can't lie and you can't steal. It shows 100% what you put in -- pure honesty.

I'm going to run it. I am going to smile. It is going to hurt, but it is going to be fun. Boston is a privilege.

Clearwater Halfathon

Saturday

This weekend the Tampa Bay area had two big running events going on. The St. Pete Beach Classic - 5K, 10K & Half Marathon and the Clearwater Running festival - 5K, 5 Miler, 1/2 Marathon & Marathon.

I knew all of this going into the weekend, but since I need to start racking up my miles on my long runs because of Boston fast approaching, I decided that it would be best to just run long and sit out of these great races.

As I sat at home yesterday morning catching up on Facebook, I started having race envy. Everyone was talking about the race they did that morning and blah blah blah... all of this news started making my mind think crazy thoughts.... the Clearwater Running festival was the next day... I should just run it.

J and I had our leg workout to do on Saturday afternoon. I still hadn't decided if I was actually going to run the 1/2 or not. So I went through with the leg workout.

5 x 4 Med Ball Slams

5 x 5 30lb Jammers

5 x 5 65-70 lb Cleans

3 x 5/5/5 Pulls

5 x 5 45-50-50-55-55lb Goblet Squats

4 Farmers Walks

25 Box Jumps

When we got home I started looking at FB again, and finally made the decision that I was getting up and running the 1/2. I quickly started downing water and scarfing down rice to help carb my body up!

Sunday

Alarm went off at 5am. Started getting ready. Had the usual - Coffee n Toast.

J decided he would go with and take the cheerleaders (Riley n Major).

I wasn't too concerned with getting to the race very early since J was going to be there. I figured worst case, he could drop me at the start and then go park. Luckily when we got there we found parking pretty fast. I was able to run to go register, then go back to the car to drop everything off and get to the starting line with time to spare. Running to and from registration was a great warm up!

My legs were feeling a little sore from the workout yesterday, but it wasn't scaring me. I just wanted to run the race!

The first mile is directly up a massive bridge.

On tired legs, that is a monster. Surprisingly I was feeling good, so it didn't bother me too much. I was just happy to be there! As we started approaching the beach I realized that I was probably going to be feeling strong the entire race, but I didn't want to get too out of control. I didn't want to go crazy and then be injured/burnt out/exhausted for days afterwards.

As Mile 3 came along, the Sand Key Bridge was the next monster on the course.

Now, I can't decided which bridge is worse. The first one is long and steep, and this one is a little bit shorter but steeper. Either way, it is taxing on the body!! You watch your pace slow a solid 30 seconds.

Once over that bridge I started picking it up a little more. I knew once we hit our U turn to head back towards the finish, we would be passing people that were still heading out. This usually makes it more fun, because you get to people watch. I love seeing all the runners. For some reason the people towards the end always make me happy, I love how all different kinds of people get involved in these events. I love seeing them, smiling and saying good job.

So on the way back, we had to go over the bridges again. This time they sucked a lot more. Once I hit mile 8 I was near this guy, I was hoping to pass him, but soon realized that I was going to be running with him till the finish. Everytime I went to pass him, he would come back up next to me and vice versa. Once I settled on the fact we were going to be buddies, I was able to relax and start thinking about the finish.

We hit Clearwater beach and I had 2 miles left... headwinds were bad, but I kept my mind on the finish and the fact that this race was going way better than I had expected.

Once mile 12 came, I looked over at the guy and I said "let's do this, only 1 more mile left!" He laughed and said, "yeah and one little hill!" haha. Little hill my @$%!! I really wanted to break 1:40 but that little hill slowed me down too much. I had too many thoughts of walking at points up that little hill.

Once I hit the top (without walking) I was ecstatic, I took off and gave it everything I had left.

I crossed the finish line with 1:40:59 on the Garmin. 7:42 avg pace.

Considering the fatigued legs I will take it!!

On the way home we stopped at Wawa for Breakfast and Ice.... With all the work on these legs I knew I needed ot do an Ice bath... it's all part of the recovery. 

I guess I like to suffer sometimes :)

Some Race Pics:

16 Miles!

The plan on Thursday was to do 4 easy miles with Justin in the morning because I was going to do my Long Run on Friday morning. We woke up, J growled and complained for about 15 minutes and then we were off...

Well that lasted about 5 steps, it was too cold for J, so he immediately ran back to bed!

I continued on. I was feeling light and speedy so my easy 4 miles turned into 5 faster miles...

After finishing I kind of regreted not forcing myself to go easy as planned, because I wanted to make sure I got my 16 in the next day.

Well, later that day a co-worker asked me to join her for a Spin Class after work. I didn't want to decline because she has been busting her ass to get in shape, but was intimated by going to a spin class solo for the first time.... so there I was less than 12 hours before my long run, sweating it out on a spin bike!!

I got home around 9, ate some noodles, ground turkey and veggies to carb up for the next morning.

Friday

I set my alarm for 5am so I could be hitting the pavement by 5:30. The plan was to do 12 miles, come home, get J and head back out for 4 miles....

Well, the leprachauns took over my alarm and it never went off!! J's went off and I panicked!!! My whole plan was thrown off.

It was going to be daylight the entire run <--- I prefer running in the dark

My planned out course was now null n void. <--- finding an 8 mile out and back route around here, that isn't boring, is difficult.

This was going to be a mentally tough long run!!

Game time decision... head to Gulf Port and go from there.

I ended up hitting Gulf Port and reaching 5 miles then headed back home. I have been wanting to explore this little town for a while now. It is very artsy and cool, right on the water. Since it was daylight I decided what a perfect opportunity!!

It was perfect!! After my tour, I decided I would go to the house, get water and GU and head out for the last 6.

I felt really good, my pace was fast! I was really shocked that everything went so well.

After I made the stop at home, I headed out 3 miles to the beach and made my final 3 back home.

For the amount of miles and work on my legs for the week, I was super happy with the run!!

After the run, I had my awesome protein recovery shake, some almonds and a hot shower. 

Then I went to the Salon and got my hair did... got a little more blonde!!

When J got home, I wanted to share my Gulf Port experience with him so we went and bar hopped. It was awesome. I seriously think this is my new favorite spot! So artsy and pretty. I had so much fun!!!

Feelin' Strong!

I don't know where the time has gone, but somehow it is already Wednesday night and I haven't blogged since Friday!!!
Quick recap...

Saturday: Traveled for work then came home and hit the gym

Sunday: Headed to Gainesville for a few hours then hit the gym

Monday: 8 Miles @ 8:12 avg --> was blessed with J's presence for 2 miles. Felt GREAT!!

Tuesday: 7 Miles @ 8:09 avg --> no stops, fast, felt great!!! Very dewy out, my eyelashes were dripping!!

Also ran in my new shoes!!! After almost 2 hours of trying on shoes, I walked out with an empty bank account but 2 pairs of amazing running shoes... I'm ok with that trade off... I'll talk about the shoes in another post.

Wednesday: Track Attack!!!

400-800-1200-1200-800-400 Mile

Felt Fast! Felt Great!! Was told by multiple people that I was lookin fit <--- such a confidence booster, proves that whatever I am doing is PAYING OFF!!!

After work J and I hit the gym for some SWOLE time!!!

5x4 Ball Slams

50/50 Inverted Rows

20 lb Alternating Overhead DB Presses

2x20 Lat Raises

3 x 3/3/3 Pull Ups 

20-15-10-5 Scarecrows/Face pulls

(at the end of this workout J told me he saw veins poppin out my shoulders! <-- shits gettin REAL)

Have I mentioned how dreadful the gym is in January?? It is so crowded with people that have no clue what is going on. Now, I give HUGE props to all that want to make a lifestyle change and start working out, but I don't give props to the people that come in wearing Beats, texting on their cell phone, leaning on equipment, staring around and just being there so they can check in on Facebook... seriously people, when you walk in the door be ready to pump those muscles up and do some WORK!

I will elaborate in another post, but it's late and this chicka needs to get to bed to catch some recovery zzzz's!!!!

Excuse Me, Can I Borrow Your Weight?

Traveling with work throws my entire week off. I went to Dallas for one day, but I felt like I was gone for a week! Here is the week in a nutshell...

Tuesday:

We had a cold front come in and when I hit the road running the temperature was 39* - but with the 17 MPH winds it made it feel like it was 30* <--- that is cold for this Florida Girl! I had to wear my capri's, combat jacket, gloves and head band!! The wind was brutal, but I was going 7 miles. I chose the route that would take me directly into the wind on the way out so I would have the wind at my back coming home.

Starting out I was a little weary on how I was going to feel after Monday's disastrous 8 miles. I ended up pretty happy with the run. I felt strong, my stride was feeling right and I breezed through it. For an easy run, my paces were where I wanted them to be.... (Mile 6 was heading straight into the wind, with a bridge, as I turned off the beach, hence the 8:26 pace)

1	8:34.7	1.00	8:35
2	8:24.1	1.00	8:24
3	8:20.2	1.00	8:20
4	8:14.1	1.00	8:14
5	8:11.6	1.00	8:12
6	8:25.8	1.00	8:26
7	8:06.8	1.00	8:07
8	:06.4	0.01	8:05

Summary

58:23.7

7.01

8:20

Then I was off to Dallas for a day!

Wednesday:

I was staying in a Hotel that wasn't exactly on a safe side of town, so I was subjected to the dreadmill... I don't do well on these things. By the time I hit mile 1 I want to jump off and be done for the day. I ended up getting in 5 miles. I picked up the last 2 to keep things interesting. Mile 3 I upped the speed every .25 mile then Mile 4 I upped it every .10 mile, so I ended at a pretty decent pace. I am pretty sure I was the only person on the row of treadmills that was breaking a sweat and going fast. It is alway a weird feeling when you catch people staring at you then looking at your computer screen... trying to see what I am doing... (they are probably waiting anxiously for me to get off the mill because my sweat is flying everywhere!!!)

After the 5 miles I played around in the weight room.  I started out with some pulls and ab work then decided to do some rows with dumbbells... well, the weight I wanted was missing so I searched around the gym.. I finally found them next to this guy, he wasn't using them, so I said "Excuse me, are you using these?" this is the second time this week I have asked a guy at the gym for their weights... and this was the second time I got this blank look. They just stare, so I say "I promise I will be quick" and they both ended up saying yes.... it's a very awkward moment... like they think it's weird that a Girl is lifting as much as them?? Paleease... if they said No, I would just move up a weight and do my exercise right next to them!! <--- Boys are Dumb.

Thursday:

I got in pretty late the night before, so I slept in a little (it's so sad that my sleep in is 6am....). I wanted today to be an "off" day because I needed to do my Long Run on Friday since I have to fly on Saturday morning. Well as I said in a previous post, even on my off days I want to run 3 miles. Even if they are slow and painful, I just want 3 miles on the books.

I think my body was uber excited to be running outside and not on the gosh forsaken dreadmill. My 3 miles ended up faster than planned. Last mile being 7:40... and body felt great. I could have run a lot further.

No weights for today, need my body to be fresh for Friday!!

Dinner was white rice with a ground beef, cabbage and tomato concoction.

Friday:

Alarm went off at 4:40am. My plan was to be out the door by 5:15.

Since I was going 15 miles alone I had to be prepared with my fluids. I picked up some BCAA powder mix earlier this week and was told I should be sipping this on runs/workouts to help keep electrolytes and endurance in check and to help with recovery. I have a hand held water bottle that slips perfectly into the back of my sportsbra, so I mixed some into my water and took it with me.

I made the usual coffee and toast... but for some reason this morning I wasn't feeling the coffee.. so just toast and water and I was off!

Starting out I felt pretty bloated and kind of heavy. Energy was there, but for some reason I felt some lingering fatigue. I kept my mind strong, changed the tunes and kept thinking of the turn around point at 7.65 ... once I got out on to Gulf I start feeling good. I kept playing a mental game... ok, at mile 4 you can stop for a second... but then I got to 3.5 and said, no at Mile 5 you can stop... then I approached 5 and said nope... mile 6... then when I got there I said, well you made it this far, just get to the turn around retard!

First stop at 7.65. I tried to have some GU, but wasn't feeling it. Threw it out. Then I was off and heading home.

I started to get really thirsty on the way back. The BCAA mix was making my mouth thick and I needed pure water. I knew there was a public beach access around mile 11 that would have a water fountain... so I kept my mind on that and muscled through it. When I finally reached it, the water was AMAZING. It was cold and made me feel so good. It was so humid on the run, I was drenched and slopping sweat everywhere. That cool water felt so good on my face and in my mouth. It was exactly what I needed to finish strong. <-- and that is exactly what I did.

The next stop was my door step. I was so excited about finishing this run feeling the way I did. A few weeks ago I ran this course with J riding his bike beside me and it was a literal shit show. I showed that course who I was this morning!!

1	8:32.7	1.00	8:33
2	8:26.7	1.00	8:27
3	8:21.6	1.00	8:22
4	8:26.5	1.00	8:27
5	8:21.6	1.00	8:22
6	8:29.2	1.00	8:29
7	8:25.6	1.00	8:26
8	8:28.3	1.00	8:28
9	8:30.2	1.00	8:30
10	8:26.8	1.00	8:27
11	8:27.6	1.00	8:28
12	8:25.9	1.00	8:26
13	8:28.5	1.00	8:28
14	8:24.9	1.00	8:25
15	8:16.0	1.00	8:16

Summary

2:06:34.5

15.01

8:26

When I got home I immediately had my recovery shake! <-- this is SO important for proper recovery!!

After work J and hit the gym for some SWOLL time!

5x4 Med Ball Slams

5x5 T-Bar Rows w/ 55lbs

3x8 1 Arm Row w/ 35-40-35 lbs

2x8 Curl n Press w/ 25 lbs

40/40 Inverted Rows

2x20 scarecrows

2x20 facepulls

Then it was PIZZA night!!!!