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Gloomy morning run - decreasing distance intervals. I started with a mile run then 1/4 mi walk. 3/4 mi run 1/4 mi walk 1/2 mi run 1/4 mile walk.Then finished the rest of the run with 1:4 mi run 1/4 mile walk.
Total distance 5.75 miles.

#dothework #dotheworkgettheresults #accountability #morningrun #running

Tonight was surprising in many ways.I was in West Frankfort for MC’s dance class at Sloan Dance. I decided I would take advantage of the time and go for a run. First, West Frankfort has so much art in their downtown. Second, I ran almost the entire time for 3 straight miles.I only stopped to take pictures and to cross traffic.Jordan Murphy is on of my favorite artists (I have a few favorites), and I got to run around checking out how he has literally beautified this downtown.And when I went past the windows of the businesses, and they had my friend Kerri Melvin’s window art featured, it was just so energizing.If it weren’t for the motivation of running from piece to piece, I don’t know if I would have run the full 3 miles.There would have been much more walking. It was also neat running through the carnival set up for the Old King Coal festival.

Additionally, this 3 mi run was after I push mowed the grass for and hour and 15 minutes.

Run half mile to start and then 1/4 mi run 1/4 mi walk intervals through the rest of the run.I really feel like these Flytex Leg compression knee support sleeves are helping my knees and being able to run while my knee is healing.#dothework #dotheworkgettheresults #accountability

At MC’s Dance comp and had some time that I could get out and get a run in between her dances.I started out with my longest consecutive distance run since I started back on this running journey. Starting out I ran 1.25 miles and then I did 1/4 mile run 1/4 walk intervals and then I ran the final .64 miles to finish the 5k. I changed back to regular clothes and got back in long before MC killed it again on her second Dance today.#dothework #dotheworkgettheresults #accountability #runwhenyoucan

Today I did a quick lunch workout.I did 20 easy min on the stationary bike just to get my legs moving.Then I did a short chest and bicep set.Then this evening I went out and just started not knowing how far I would go today.I walked the first half mile to get my legs a little warmed up.I then started running intervals.I literally picked random landmarks around the loop to start and stop running.I kept those same marks for starting and stopping throughout the entire run.After the 4 mile mark I had to really lock in and convince myself to run all the way through each mark.But, I hit those same intervals throughout the entire run.When I started in my first couple intervals I felt a twinge in my knee, but I thought I would push through it and it loosened up as I kept running.I really look forward to my cardio and legs developing to the point that I can do more than intervals and really run some consecutive distance.But for now I will trust the process and keep putting in the time.

#dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind

Beautiful morning for 5 miles run and walk

This morning was more about getting my legs loosened up after yesterday’s run.I walk a 1/2 mile, ran a 1/2 mile, walked a 1/2 mile and then after that it was random and erratic intervals just running as I could.My knee was tight and al of my muscles were really tight as I started.While they loosened up as I moved, they still were tired from yesterday, so short, random, erratic intervals was all I could do.

#dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind

My first run outside in the real world since injuring my knee.Also my first run with these flytex leg compression knee support sleeves.Overall It felt really good.Although I started to feel something in my knee on my second running interval.I pushed through it and it went away.I think it was my mind just being over protective of my knee since I injured it.Half of running really is just the mental placement of pushing through and keeping moving.Started with 4 min walking to warm up, then started 4 min running and 2 min walking intervals.Those intervals started to fall apart around the 28 min mark.I dropped down to 2 min running and 1 min walking, then 1 min and 1 min, and eventually they degraded to 1 min waking and 30 seconds running.But I got in 4.5 miles and for the first three I was averaging just over 12 min per mile.It all felt pretty good.

#dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind

I took a quick 20 minute ride on the stationary bike today to loosen my legs up after running yesterday.Then I did a relatively heavy (for me) back and bicep workout.I went up in either weight or reps on every exercise today.Honestly, my legs felt pretty great today after the run yesterday, but a quick workout was all I had the time to squeeze in.Always glad when I do squeeze a workout in even if my day is pretty tight.

Today’s workout

20 minute stationary bike.
Hill intervals
HR mostly in zone 2

Back and tricep workout

Superset
3x12 dumbell barbell row
3x10skull crushers

Superset
3x10 Lat Pull Down
3x12 tricep cable push down
Last set to failure

Triple superset
3x12 seated cable rows
Last set to failure

#dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind

Gettingon the treadmill again,easing back into running.I did intervals of walking and running.2 min walking 3 min running.I did this for 47 min.According to my watch it was 3.85 miles.My knee was growing tight the further I went, but it wasn’t painful.So, today’s felt like some good progress.After running, I went into a chest and bicep workout.It was all good and I felt strong.I have now been relatively consistent for about 7 weeks now.In some ways I feel comfortable and at home at The HUB, but It still feels like I am just getting back into the gym.And I’m sure it will still be a while before it feels like I’m actually back home there and not a new guy coming back in.

Today’s workout

3.85 miles run/walk on the treadmill.
2 min walking 3 min running repeat
HR mostly in zone 2 & 3

chest and bicep workout

Superset
3x10 dumbell bench press
3x10 twisting dumbell curls

Superset
3x10 dumbell chest fly
3x10 barbell overhand grip curl

Triple superset
3x10 low cable chest fly
3x10 high cable chest fly
3x10 cable bicep curls

#dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind

After running for the first time since injuring my knee, I wanted to lay off of it on today’s workout.So, I just did a chest and bicep workout in the hotel this morning. Resting my legs to make sure I don’t reinjure or aggravate my knee.I’m trying to take my time with recovery and not force anything.

Hotel chest and bicep workout

Superset
3x12 dumbell bench press
3x10 twisting dumbell curls

3x10 dumbell chest fly

Superset
3x10 dumbell incline bench press
3x12 hammer curls

Superset
3x10 incline dumbell chest fly
3x10 preacher curl

#hotelworkout #dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind

First run attempt since injuring the meniscus in my right knee.

Hotel workout this morning. I started with lifting today, mainly because someone was on the treadmill already - so setting myself with dumbbells and the bench left some space between us.I made sure there was little rest time between sets as to keep the intensity higher and keep my HR up throughout the sets.I then went to the treadmill with thought of maybe just doing some incline walking.But, my body had different thoughts.After the first minute I dropped the incline and tried a gentle jog for the first time since my meniscus injury 6.5 weeks ago.It felt okay so I started with one minute jogging and 2 minutes walking. Then it progressed into 2 minutes run 2 minutes walking.I raised the speed for the run each interval progressing into a comfortable run by the end of the 25 minute workout.I found myself paying close attention to every stride being sure to solidly place each step.Not feeling any pain as I progressed was a true relief.I’m sure there will be some soreness, but I’m really excited to get back in stride.

Hotel shoulder workout

3x10 overhead dumbell press
3x10 dumbell shoulder fly
3x10 dumbell front raise
3x10 Arnold press
30 - 45 second between sets. Little rest completing all sets in 16 min

Treadmill run/walk
Running interval workout
Progression into 2min run 2 min walk.
25min - 1.65 miles

#dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind #kneerecovery

I’m not a morning person.I have never been a morning person.I am rarely asleep before midnight if not 1.My body never feels good and ready to go in the morning.I think when I told Ashleigh I was going to wake up early to get to the gym before work, she was in shock.However, I knew we had two school shows bussing nearly 1000 kids in for each performance, so I wouldn’t be able to work out on lunch like I often do.So, I woke up at 5:35 and left the house at 5:45.Headed to the gym, and squeezed in nearly an hour of working out. My legs were a little weary after the last couple days of workouts, so I had hoped to hop on a bike just to get them loosened up.When I got there, the morning crowd is a little different, and all of the style of bikes I like to use were occupied.So instead I did more stairs.After 10 minutes on the stair master, I did 10 more minutes on the rower before I hopped in to a back and tricep workout.I am surprised how much I loved this early morning workout, and how it made me feel the rest of the day.Also, I haven’t used the rower in years, and it just kind of felt like home.

Today‘s workout
10 min of stairmaster
HR zone 2; 115 -125

10 min rowing machine
5700 Meters
HR Zone 2 - 125ish

Back and tricep workout

Superset
3x10 Dumbellstanding row
3x10 dumbell skull crushers

Superset
3x8 wide grip lat pull down
3x8cable tricep push down

Superset
3x8 seated cable rows
3x8 dumbell overhead tricep extension

#dothework #dotheworkgettheresults #accountability #pushthroughthepain #backatit #buildthebodybuildthemind