Saturday, September 1 was mud run day…

I’m not exactly sure how I went from, hrmm… I think I’ll run a race or something when I drop some weight to there are 9 other crazies running, but run we did.

17 obstacles in all, the race was billed as a 5K and then they slapped on another 1/2 mile or so at the end…

When I plotted a pace and tried to estimate how I (we) should run it all, I came up with about 14mins per mile on the run portions. (slow, but steady and I knew I would be running out of steam on each station) Not knowing how long the obstacles would take, I guess all in all we would finish around 45-60 mins. We hit the 5k mark just a bit over 60 and still had 3 more obstacles and some fun to go.

My legs feel just fine, (knee too for that matter)… but my upper body has paid the price for my shoulder injury. It took a ton of effort to finish some sections, and my arms are sore today. Some of those who ran REALLY exceeded their own expectations and showed true strength passing fears and limits with determination.

For me I don’t believe I could have gone faster than we did and still finished well. I did note that I have to continue improve my running, and slice off some more baggage, but I’ll lay that out another time.

We are already scoping out plans for next year and maybe some stuff before then!

Tuesday,

run: 1.5 miles (15:00)

bike: 3.38 miles (13:00)

swim: 200 meters (7:26)

Still hovering around 205, but all in all my shoulder is feeling much better and most mornings I can feel my fingers so there’s that!

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gym: 3×50@40lbs ab coaster, 3×50 incline situps

track: 1.5 miles jog, walk, run repeat

bike: 3 miles in 12 minutes

sauna: 10 mins

Shoulder is still jacked, but might feel a bit better, rest shall continue, by weeks end I will have totaled 1000 situps minimum, maybe more. My weight bounces right now around 204-208, BF is about 18%

From time to time (in the last 20+ years) I have awoken with a sore nerve in my upper back, normally it’s not an issue settles on its own and that’s that. Not this time, it has messed with my mechanics and now my upper shoulder is KILLING.

For the next 1-2 weeks I will abstain from any upper torso centric motions and let myself heal up. So pity my poor abs, they will get my full angry focus and share my pain…

With the mud run 1 month away, this will likely be a benefit overall I need to make sure I am in good shape for success there.

Monday:

gym: 3 sets of (20 ab rollers, 20 hyper – extensions 20 ab solos 20 decline crunches, 10 standing kettle curls per arm @ 16kg)

run: 1.33 miles in 18:24 1/2  1/2 walk

Wednesday:

gym: 3×20 @ 50 chest flys, 3×20 @ 80 lat press, 3×20 ab rollers

run 1 mile, 14 mins easy pace..

Since January 1 I have dropped 36lbs of useless body weight.

205lbs as of this AM, dropping another 10-15 lbs will put me at or around 10-12% Body Fat.

today’s work:

gym: 9, 15, 21, 15, 9 kettlebell snatch & calf raises (1 set each exercise up and down pyramid) 35lb kettlebell and 195lb calf raise, 3×20@120lbs bent lat pull downs, 3×20@25 standing plate raise

bike: 1 mile @ 3 mins

row 1k @ 5 mins

swim 100m @ 2:55 (PR)

One question, If anyone has been using Kill Cliff (or something similar) and has some comments I would really like to know what you think. I presently only use a Ultra Mega Gold Multi vitamin daily and drink 1/2 a monster rehab prior to my workout. (aside from getting the protein / carbs I need from my diet). I am thinking about kicking the rehab to the curb and running Kill Cliff until my mudrun on Sept 1. and see how it goes. Any thoughts?

I ran my first outdoor leg Monday, uphill, and well it went as I anticipated, I was slow. That said, I did not feel burnt at the end and I stayed with my pace and plan as much as I was able.

Finished the day off with 250 meters in the pool.

Planning on a visit to the High School’s Cross Country track this week for a longer run and less elevation than my neighborhood affords. I want to split time to about 10minutes a mile. We shall see…