Gravy is a Beverage

September 10

Run
  • 00m 13s
  • -----
  • -----

September 9

Bike
  • 30m 40s
  • 7.00 miles
  • 13.70 Mi/hr

Trainer...

Run
  • 49m 55s
  • 5.65 miles
  • 08m 50s /Mi

Standard loop (5.65). Knocked a couple of minutes off my personal best for this route. Beautiful night to run!! Oh yea..this was a brick.

Mile Splits

1 - 8:32
2 - 8:15
3 - 8:54
4 - 9:05
5 - 8:53
.65 - 6:13

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    35
    35
    0
    0
  • BICEPS - Bent Bar Standing
    3
    12
    12
    30
    30
  • CHEST - Pushups
    3
    15
    15
    0
    0
Feel really good about this....went back and looked at my pace for this distance of a run.  I knocked my mile pace down by 29 seconds.   9:19 to 8:50.  

September 8

Hope to get on the bike sometime today...work, home, and school have made it a tough week for working out.  Our kids' first performance for marching band is tonight.  So we'll go to that and then maybe I can sneak 30 minutes on the trainer....

Have a good weekend everyone!!

Go slugs!!

September 7

Run
  • 1h 11m
  • 6.75 miles
  • 10m 31s /Mi

Mile Repeats at the Oak Park Track today (early...had a full moon and Orion was bright)

w/u - 1 mile - 9:28
repeats
1 - 7:47
2 - 7:53
3 - 7:39
4 - 7:50
c/d - 1 mile - 11:33

Time and distance include 400meter recovery walk/jog between repeats.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    35
    35
    0
    0
  • BICEPS - Bent Bar Standing
    3
    10
    10
    30
    30
  • CHEST - Pushups
    3
    15
    16
    0
    0

September 6

Today....I will do something, just not sure what. 

My early morning breakfast appointment kind of messed up the planned workout.

September 5

Run
  • 1h 30m 52s
  • 8.88 miles
  • 10m 13s /Mi

From home to Oak Park Highschool....ran laps...ran home.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    35
    35
    0
    0
  • BICEPS - Bent Bar Standing
    3
    10
    10
    30
    30
  • CHEST - Pushups
    3
    14
    14
    0
    0
  • TRICEPS - Pulley pushdown
    3
    10
    10
    35
    35

September 4

 

We had a great "Family" outing today.  Went to an Amish community in Jamesport, MO.  Toured some of their shops out in the country.  It was quaint.  There was a farmer and his son cutting hay two teams of horses.  We saw some buggies...although not  as many as I would have thought. 

They have shops right on their farms.  There were probably 15 or so of them.  We visited the bakery, 2 general stores, a grocery, a quilt store, and a harness shop (which was a complete mess...this kind of surprised me due to the reputation of the Amish being so neat). 

Ate lunch at a Mennonite restaurant.  Had an excellent buffet.  The place was PACKED.  When we left there was a line out the door.

We have a pet rabbit and decided to see if any farmers had some for sale.  Some company for "tucker" you know.  Found a farm which sold them.  Bought two small doe (females).  (yes we plan on having little ones in the spring :-)  His two little girls looked like they came off "Little House on the Prarie".  None of the kids we met would say a word to you.....I had heard somewhere that the Amish worship services are in German and that the kids don't learn English until they start school.  Don't know if that's the situation in this community, but it would explain it.

Anyway...it was a great day with the family :-)

SquirrelGravy's Training Log


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