Well, I've carefully gone up in my Bench over the preceding weeks to see where I was at and today I bench pressed 405 lbs for a single which is OK but, it's basically just residual strength and pretty much all I can do right now. I guess it leaves me with kind of a melancholy feeling. I've had to face up to a couple things that I simply couldn't (or can't) do right now. Completing the Pikes Peak Ascent in 6.5 hours is one of them and riding my bicycle 112 miles is another. Those things are new to me so not being at those levels can be empowering and help give purpose to my training but, with the bench, I'm left knowing that I've been 25+ pounds lighter in bodyweight while still lifting 110 pounds more than I did today. I'm not sure what I was expecting but, at least I know the reality of where I stand in that one facet of my life.
9 a.m. - Running
9 five minute interval sessions at the park with the 8th interval consisting of all jogging which parlayed into the 9th interval for an additional minute of jogging.
I had to keep running the 8th interval to make sure I got my 3k in under 40 minutes.
Total distance was 3.51 miles, 12:49 pace, ave heart rate 149 bpm
11 a.m. Eating
3 shreaded wheat biscuits – 240cal, 1.5g fat, 7.5g protein, 55.5g carbs, 0mg cholesterol
2 cups milk – 200 cal, 5g fat, 16g protein, 22g carbs, 30mg cholesterol
2 scoops protein pwdr – 240cal, 4g fat, 46g protein, 2g carbs, 105mg cholesterol
4 pieces toast – 240cal, 2g fat, 8g protein, 13g carbs, 0mg cholesterol
3 tbls Smart Balance Buttery Spread – 240cal, 27g fat, 0g protein, 0g carbs, 0mg cholesterol
TOTAL – 1160cal, 39.5g fat, 77.5g protein, 92.5g carbs, 135mg cholesterol
4 p.m. Eating
3 cups milk - 300cal, 7.5g fat, 24g protein, 33g carbs, 45mg cholesterol
2 scoops protein pwdr - 240cal, 4g fat, 46g protein, 2g carbs, 105mg cholesterol
med apple – 72cal, 0.2g fat, 0.4g protein, 19.1g carbs, 0mg cholesterol
TOTAL – 612cal, 11.7g fat, 70.4g protein, 54.1g carbs, 150mg cholesterol
6:30 p.m. Lifting
Bench Press 135x10, 225x8, 315x5, 365x2, 385x1, 405x1
Incline Press 135x18, 225x10
DB Flys 65x10, 75x10
Hmr Military 225x8, 315xdied, 225x8
8 p.m. Eating
8 pieces Pizza - (less than 1/2 a large)
4 quesadillas -
SEPTEMBER CHALLENGE!
50 miles running (44.50 miles over 8 sessions)
40 miles biking
10 lifting workouts (4 so far)
Restart Shorin-Ryu Karate - 6 dojo workouts (2 so far!)
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2007 Goals
1. St Louis 1/2 marathon on 3/25 *Done* - 3h11m09s
2. St Louis 1/2 marathon on 4/15 *Done* - 2h57m17s
3. StL Science Center 10k 4/29 *Done* - 1h24m39s
4. Manitoba 1/2 marathon on 6/17 *Done* - 2h55m56s
5. Complete Pikes Peak Ascent8/18 *Done* - 9h2m6s
6. Rock n Roll 1/2 marathon 9/02 *Done* - 2h54m20s
7. Lewis&Clark 1/2 marathon 9/16 *Done* - 2h46m15s
8. Twilight 5k Run in Belleville 9/21
9. City of Roses 1/2 marathon on 9/23
10 Kansas City 1/2 marathon on 10/20
11 Gateway 1/2 marathon on 11/11 ###Cancelled###
12 Las Vegas 1/2 marathon on 12/2
