Ten workouts this week, as planned

[The photo is my weights log book for this week. I log times, weights, reps, sets, and make notes. I also track rest times and other time information. I've got lots of these pages...]

M-Th: weights in the morning and a run later in the day.

F: just weights in the morning.

S: a longer run in the afternoon.

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That totals up to 5 times with the weights: three different focuses and two days on all but the legs which are done on Wed to give 48 hrs rest in between the M Th and T Fr routines. It is my experience over the last few years that working each group twice a week will have results. I'm not looking for huge muscles, but rather to see a continued increase in strength: and that is still my goal and measuring stick.

For my run today I was able to run part of one of my bike routes. My wife and youngest two were in M at the soccer fields, so I ran there after getting back from my middle daughters soccer game. Google had it at 14.4 miles, but my Garmin said 13.49 when I stopped at 2 hrs as my wife and kids pulled up beside me after just leaving the soccer fields. It is the longest run I've done in the last few years.

I typically run loops, so this was the longest 'out' run ever. It was a little different seeing things on the horizon 4-5 miles away and then to know that I was supposed to run there .. and then keep going. The run was almost due South and into the wind. Normally I would get to turn around and have the wind to my back - but today it was into the wind almost the whole way.

My unit has gone missing, so the numbers from memory were 13.49 miles, 2 hrs, 8:56/mi Avg, 2020 calories.

Summary: most of my soreness from the weights is gone now - except for my calves which are still a little sensitive. Some totals for the week:

- ~32 miles run

- ~4.5 hrs running

- ~3.5 hrs lifting weights

- calories burned through exercise ~6600

- weight loss ZERO!

- energy and positive effects ... present but hard to measure

My hope is to follow this pattern for the rest of the year. Some variation of course, but much of the same structure.