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I went for a 3.5 mile run yesterday afternoon. I've had to have my back readjusted so I'm skipping the weights this week.

I did a 5.4 mile road run at the park today.

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Almost all of the lake is iced over. It's around 4 inches thick near shore. 281558

Friday's cardio: 4.1 mile run

Saturday's strength routine:
Push-ups 10, 15, 15
Dumbbell curls 10
Swimmers press 2x10
Lunges 2x10 each leg
Walking lunges 14
Physioball jackknives 3x10...

5.5 mile trail run this morning
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Wednesday's Cardio: 5 mile road run with 7x30 seconds strides

Thursday's Strength Training:
Six minutes of rowing warmup
Physioball pushups 2x10
Swiss ball jacknives 2x15
Barbell squats 3x10,...

Tuesday's gym session:

3/4 mile run warm-up
Dead lift 3x10
Bench press 3x8
Battle ropes 3x30 seconds
Assisted pullups 8,5
Assisted chinups 8
Tricep pulldown 3x10
Swimmers Press 2x8

Friday: 11 mile road/trail combination run
Saturday: traded yard work for strength training
Sunday: 4.5 mile road/track run. At the track I ran 400s. I defenitely felt all if the Holuday snacks...

Gym day:

Back squats 3x10
Dead lift 3x8
Lat pull down 3x10
Back extensions 10, 8, 8
Bench dips 20
Push-ups 10, 10 clap push-ups
12 minutes of cardio

Tuesday's strength training:
Push-ups: 10, 12, 12, 12
Kettle bell swings: 3x15
Tricep bench dips: 3x15
Bent over rows: 3x10
Sit-ups: 3x15
Calf raises: 2x12
Toe curls: 2x12, each leg
...

I did an eight mile trail run yesterday with some intervals. The area I ran was a peninsula on a state park lake. The land is a mix of hardwoods and native grass savannas. Here is a pic from the...

Friday's cardio: 6 mile trail run. The bonus was seeing a bald eagle by the lake.

Saturday's strength training:
Swiss ball decline push-ups 10
Push-ups 2x15
Swimmers press 15,10
Dumbbell...

This morning I hit the gym for my last session with the team that re-designed my program.

Five minute warmup run on indoor track
Squats 3x10
Trap bar deadlifts 3x10
Lat pulldown 3x12
Battle...

The weekend's workouts...

Friday: 5 mile road run with intervals

Saturday's Strength Training:

Pushups Swiss ball 15, decline 15, regular 10
Swimmers Press 2x10
Dumbbell Curls 10...

Sunday-7 mile trail run

Monday-rest day

Tuesday-Strength training:
Back squats 3x10
Trap bar deadlift 3x8
Lat pulldown 3x12
Battle rope slams 3x30 seconds
Back extension 3x10

Yesterday's strength training:
Push-ups 15 regular, 10 incline, 10 decline from Swiss ball
Dumbbell squats 8
Squat Jumps 10
Weighted lunges 2x8 each side
Weighted reverse lunges 8 each side...

Today's gym session:

Dead lifts 3x10
Bench press 10,10, 4 Went to failure on last set.
Battle ropes 3x 30 seconds
Tricep pushdowns 3x10
Kettlebell squats 2x10
Tricep Kick Backs 3x8
Swimmers...

Yesterday's routine

3/4 mile run warmup
Trap bar deadlifts 8 light weight, then 3x8
Back extensions 3X10
Lat pulldowns 3x10
Seated rows 3x10
Assisted pullups 2- I had nothing left
Stretching

It looks like you're going to be busy, Thug.:)

I met with the team re-designing my strength training program yesterday at the gym. They had me do some variations on familiar exercises and threw...

Thug, -15C/5F is around the temp where I limit my run to 20 minutes.

My next race will probably be a 20 mile trail race in February. I might do a FA run on the local trails with friends around the...

I ran 8.5 miles in the trail yesterday. Saturday was busy and I missed strength training.

My big race for the year, 13.1 miles on the trail, is all wrapped up. I cut 30 minutes off my running injured time from last year. I. celebrated afterward with a couple of complimentary beers and...

This morning I ran 1.5 miles in the track for a VO2 max test. This afternoon I went for an easy three mile run.

I much prefer trail running over running on the road. Being out in nature revitalizes me.

I went on a 5 mile road run yesterday morning, plus some trail maintenance later in the day. This weekend I'm doing a local, trail half-marathon. It's supposed to be a cold morning.

I placed in my age group at a 5k Saturday morning. Yesterday I went for a six mile trail run after a couple hours of trail maintenance. The woods were fantastic. I had a cold or flu last week so I...