SeaLab Fitness

I’m back…… from outer space . . Not really. Anyways, the foot issues persisted, I missed the marathon and have only run two miles in the past 3 weeks. On top of that I have had some sort of chest cold for a couple weeks… Read More

Standard warmup 5 min row 40 arm raises 10 arm circles leg swings set 3x 10/12/12 leg press 90/180/180 ankle PT w/ bands then 10 x back/oblique raises at 45 10 x standing curls 60 10 x OH press 60/70 Cooldown ab set roll out… Read More

7.70 mi 1 hour 4 minutes 44 seconds 8:24/mile my ankle hurts, and it was cold

7.73 Miles 1 hour 5 minutes 59 seconds 8:32/mile  

Standard Warmup  5 min row 40 arm raises Set 3x 10/12/12 x DB incline bench 45/50/55    (I tried doing a 4th at 60 but i pulled a muscle in my thumb getting the weight up. it was weird.) 10 x DB Chest flys 22.5/25/27.5… Read More

3.15 Miles 30 minutes 43 seconds 9:44/mile Just a light rain. Had the GF run with me. Her (on running in the rain) – ” I don’t do things like this” Me – “No one does, until they do” I’m so wise.

Standard Warmup 5 min row 40 arm raises Set 3x 20 x hip adduction 145 20 x hip abduction 235 10 x weighted crunch/obliques 35 Cool down ab set roll out Wasnt feeling too great, and still recovering from the 20 mile run. Just a… Read More

20 Miles 3 hours 7 minutes 43 seconds 9:23/mile Ouchies, but its my longest run until the marathon!

Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3x 12 x assisted dips (55/45/45) 10 x each arm ISO high row @ 90 10 x inclined crunched w/ twist @ 45 Then 3x 12 x seated dip @ 180 10 x… Read More

5 Miles 44 minutes 10 seconds 8:50/ mile Marathon is 4 weeks from tomorrow. Shit is real now folks. Also got some swag from Team FedEx for doing the race.