Mon - Rest (lordy, lordy, I want to play hooky from work so bad!)

Tues - Upper Body/Core; 5 Hill Repeats ------------------------------------ 50 mins upper body/core; 5 hill 'peats (2.2 miles)

Wed - 10 Miles w/Strides -------------------------------------------------------- 8.25 sucky run w/no strides

Thurs - Travel to Conference in Ubber Hot Modesto --------------------

(beautiful part of California.  Truly gorgeous . . . NOT!)

Fri - Gotta Work 20 miles in Somehow --------------------------------------

Sat - Gotta Work 10 Miles in Somehow -------------------------------------

Sun - Drive Home from Conference -----------------------------------------

Total:

4 of us traveling to Conference this time, with a planned winery stop along the way.  I'm such a light weight and driving, so I doubt I'll have more than a couple of sips.  Modesto is scheduled to be triple digits this coming weekend.  Lord have mercy on me!  I mean, for crying out loud - we haven't hit 60 in days here in Ye Ole Eureka!

Gooood Morning everyone And thanks again Leslie.Three more days of work, than it's a 3 week vacation for me. I'm not going anywhere, staying home and read, do a few chores around the house that need doing, run a little and relax.

Feeling much better than yesterday.

Mon: Boot Camp w/o (XT)

Started the day with the planned boot camp workout (8 cycles of 60 seconds of cardio, LB, UB and core). I was OK doing the LB, UB and core. But darn those cardio segments were hard. I only managed to finish three out of the 8 cardio segments. All others I had to stop early. And they only last 60 seconds. You can do anything for 60 seconds, right? Well, I sure couldn't!

After that, I took Spikey and Spooky and went out for a short run. Hey, I had to walk 'm, might as well put my running shoes on. I tell ye though, the forward motion of running, is sooo much more easier, than the upward motion of the boot camp cardio. I had a very nice easy 5.2K run.

It now feels like I haven't worked out yet. Weird!

Tue: 7K easy run with some strides thrown in + 30min LB

I was late leaving the house and I knew I wouldn't be able to add a 30min LB, so I did a slightly longer loop and ended up running 8.8K. Sort of forgot about the strides though.

Wed: 1h30 easy run

Last day at work  before my 3 week vacation. Expected it to be a nice slow day. NOT! It was a crazy day. I got a text early morning telling me to get to the office pronto because of a huge IT problem (some machine crashed). I'm a member of our business continuity team and we were all called in to decide on further actions. Which meant I couldn't go for a run. Anyways, problems we're solved by 10 AM and I could finally get to work. Then it seems that everyone wanted me to do something before I left for three weeks. People were at my desk, calling me, emailing me... I finally forwarded my phone, turned my out of office on and closed my office door at 3PM. I didn't finish work till 9PM (I was thrown out by security).

Thu: 7K easy run + 30min Plyo

Nothing to report.  I sat down and went through the Open University courses that were on my shelf. I decided it was time to get serious again and set out goals for the rest of the year. Then put a planning together. Re-read some stuff I collected on study skills. Re-read some chapters regarding critical thinking. And before I knew it it was time for dinner. 

Fri: 5.5K easy run + 30min UB

10.1K easy run with Spooky. Went better than I expected. But I was pretty sloooooow. Took Spike on a long walk to the garden center. They also have an area where they sell stuff for pets (food, toys etc). And walked back. Spend 6 hrs (in blocks of 2 hrs) with my face in a textbook.

Sat: 7K easy run + HiiT 30/30

Lovely morning. 10.1K easy run again. Same  loop as yesterday. Just running it the other way round. Made a deliberate effort to run faster.: 6:47/kilometer instead of 7:02/kilometer. Took Spike out for a long walk again. This time we went to the supermarket to get a few things.

They've forecasted lots of rain. Guess I'll be indoors all day, relaxing....

Sun: 2h45 long run

Windy and rainy. That didn't help my motivation. Finally decided to hop on the TM. First 18 kilometers were pretty enjoyable. Then I got tired end fed up. Mentally a big struggle those last 5 kilometers. Did finish 23 kilometers. Only ran 2h37. Really didn't want to run those last 8 minutes.

Total running mileage:57.2 kms

Total biking mileage:13kms

LB:1x

UB:1x

Abs:1x

Other: 0x

Thanks Leslie.  Re: Conference and running: Just remember where there is a will there is a way...and I want to play hooky too! 

Mon:  AM- 15-20 mins of core excercises:  4 sets of push-ups [total=160], 3 sets of abds, and 3 pull-ups.  Some mild stretches afterwards.PM:  45 mins of Free weights - Chest, back, arms, abds.

Tue:  AM - 15-20 mins of core excercises:  4 sets of push-ups [total=200], 3 sets of abds, and 3 pull-ups.  Some mild stretches afterwards.  PM: 5.9 miles in 90F and high humidity - hill run pace was 8:00 min miles. 

Wed:  Slept in today so didn't do core excercises.  PM:  3.6 miles @ 8 min pace at Cooper River Park.  Temps 98F with high humidity - not fun.  Wanted to do 2 loops but temps and humidity took their toll.

Thur: AM- 15-20 mins of core excercises:  4 sets of push-ups [total=180], 3 sets of abds, and 3 pull-ups. Followed by a 5.39 mile easy run in low 70F degree and humid weather.  A lot better than yesterday. PM: Hour of free weights and circuit weight training.  UB mostly but some leg work.

Fri: AM- 15-20 mins of core excercises:  4 sets of push-ups [total=180], 3 sets of abds, and 3 pull-ups. SRD rest of day.

Sat:  Early morning 12.5 mile shirtless run in low 70F temps and low humidity. 

Sun:

Those Europeans know how to live.  I'm not sure what 3 weeks off would feel like.  It's been longer than I can remember that I had 2 weeks off.

Well, I have a new HM in sight and trying to decide whether to do the novice again or move to the intermediate (Higdon, that is).  I have a week or so to figure it out, but I'm thinking Novice with a bit more speed work and/or another day of running.  I really like (and think I need) the XT that is part of the novice.

Mon:  Yoga, I hope.  Done, and better than I had hoped.

Tues:  3 miles easy and hope there's a little energy.  2.4 easy H&H.  Again. 

Wed:  stretch.  sort of.

Thur:  5K race after work..  done, but a little slowly

Fri:  Rest.  done

Sat:  Pump.  Done--1st time in a month and I felt it.

Sun:  5+ (I hope).  5.4 miles slow, but much better than last week.

And I thought I was the one who thought too much.... sheesh....

Thanks again Leslie. I say this every week: I wish I knew how to plan for my week's workouts, as opposed to just letting them happen as I feel like, one day at a time. I'm not in training for any sort of race, and while I've thought about doing that, the process of committing to something just seems contrary to how I operate. I feel better being open-ended, ya know?

Oh, and this is what I was talking about when I said I think too much...

But ok, I'll try.

Mon..... 10.25 miles, yoga

Tue...... 5.8 miles (run/recovery intervals w/group)

Wed..... 6.25 miles

Thur..... 5.5 miles, +3.5 miles, massage

Fri........ yoga (i.e. rest day)

Sat....... 3.25 miles, 18.3 miles biking

Sun...... 7.15 miles

totals: 41.7 miles, 2x yoga, 18.3 miles biking