Well let's make it official! Oh yeah

Tuesday-08/28/07 Started things off with sets tonight

block super sets no stopping, I had meant to rest but kept going-

5 pullups
25 push ups otb
50 crunches otb
kick box for 5 minutes
40 pound dumb bells til failure
50 crunches otb
25 push ups otb
5 pull ups
kick boxed for 10 minutes
10 pullups
50 push ups otb
100 crunches otb
40 pound dumb bells til failure

ok stretched for 5-10 minutes then ran my neighborhood loop twice(roughly 3.5 mile loop)
7 miles in 1 hour 10 minutes, I kept trying to run slow but couldnt go slower then a 10 minute mile.



Ok so I have Vacation September 24-30th and will be flying to Tahoe to run the lake tahoe marathon. I was attempting to run the midnight express event(72 mile ultra around the lake) But was having trouble finding a crew and although I could have ran the distance it wouldnt have been fun because my mileage is'nt quite up to par right now as far as my long runs and would have had to push myself a little too much to make the cut off times comfortably.

The marathon itself should be plenty. Runners are warned not to expect a p.r. due to 2 large hills one is about 3.5 miles long around mile 13 and another a bit past that thats 5 miles long.

So I am setting some goals for myself,very humbling goals.
1-Have fun
1-get blown away by the experience
1-Let my body flow,do my best to settle into my pace and just let it guide me dont fight it, just go with it.
1-Dont get upset or down on myself regardless of my time, just finish.
1-Survival,finish under the 7 hour time limit.
2-finish under 6 hours
3-finish under 5 hours
4-finish under or around 4hr30min- This is California dreamn right here:)

If I had to predict a finish time it would be between 5hr50minutes and 6hrs10minutes. Then again I will have several factors in my favor. The major one being my whole level of fitness and my taper the next 3 weeks are going to be heavy that still leaves me a good 2 weeks to taper. I plan on fitting in 3 more long runs of 18 miles or 4 hours or more in before my taper. Oh the final thing I have going for me,I havent drank a coke in 2 years and know I can still stomach one and know that it will set me off. Not planning on this though. Also I will not be working that week and am used to working ten hours and then working out and running til bed time. Oh and the clincher,the last 6 miles are all down hill.


I know I will finish under 7 hours!

a little add on

ok so yeterday I ran from my front door around a few city blocks creating a loop back to my house. I measured it with the odometer in the jeep . It came to a little over 3.5 miles.

bah humbug

monday 8/27/07- Sets-
super blocks
10 pullups
25crunches
otb25 push otb
40 pound dumbells till failure
10 min kickbox on the heavy bag with 16 oz gloves
rest
the following was also done as a super block, no rest between max sets
5 pull
max off the ball sets
push 70
100 crunches
10 minutes kick box w/the 4 ounce gloves
short rest (maybe 5 minutes)
40 pound dumbells to failure.

Sunday 08/26/07- BOUGHT A NEW PAIR OF KICKS-ASICS NIMBUS 9 GELS .

Although I'm still pretty sore from sprints earlier in the week I just had to take my new zapatos for a spin. Nice I think my old road shoes may be blown out already. The new ones are very supportive, supple, and take all the shock out of the pavement for me.

I only ran for 33 minutes and decidedto make up a loop around my area leaving from my front door. I'll plot the distance in the jeep later but it felt like 3 mile @ best

I noticed some races that may coincide with my vacation@ the end of September!

Friday 08/24/07- So I ran for a while on campus with C-lo.
About an hour or so.

Well heeeere we go

08/23/07-I've been back and forth working graveyard shifts and have had a touch of the stomach crud.


So my vow to mix things up after my birth day is in the works.

1-I purchased a set of 40 pound dumbells and a stability ball.
I had these goodies prior to my move to Az. but some things got left behind or sold.

2-I started creatine loading today-I've used and loaded on creatine before but never for a more running based excercise platform.


So I ran @ the U of A tonight. C-lo joined me for 45 minutes or so.

I ended up running for 2 hours or so total.

Creatine results in regards to running- WOW I felt like I only ran for 30 minutes. It should also be noted that I mixed in sprints and high tempo in here as well and never stopped running. I believe I covered a little over 13 miles or so.

Draw backs-When using creatine it is required that one drinks a lot of water. My thirst was up a bit more then usual. My plan is to use it to make gains in performance. Also it has to be cycled so When I generally use it it's usually only for a month then I get a weird chemically/too much vitamin feeling. We shall see.

So totals ran for 2hrs/started creatine loading. Supersets continous no stopping for 20 minutes-
10 pullups
25 pushups off the ball(otb)
curls
25 crunches otb
curls w/40pnd dumbells
25 push ups otb
curls same weight
crunches otb

I had forgotten how much core balance the ball takes, I feel like I'm gonna barf

Ok sets Are getting Boooooring I need to spice it up.

Ok so where to begin... ahh the beginning!

Tueday 08/21/07- Attempted to work monday and was sent home and told to come back and work graveyard! Nice thanks for the short notice and for screwing up my day! So I got 2 hours of sleep worked my overnight and am now home and its now tuesday! Yuck well I missed my sets yesterday so I am taking care of them now then will sleep and go back for another graveyard. Grrrrrrrrr..........................


Sets tuesday 8/ 21/ 07 afterwork @ 9am-

5 pull
25 push
50 bicycle
5 pull
25 push
50 bicycle
5 pull
25 push
50 bicycle
5 pull
25 push
50 bicycle
10 minutes on the heavy bag
knees
elbows
punches
kicks

rest

5 pull
25 push
50 bicycle
25 dead hang leg lifts

rest

kickboxed for 15 more minutes straight.