SeaLab Fitness

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.

Went to the gym. Putting my workout up here would be a disservice to the blog. I had to poop after ~15 minutes of grinding, bathroom is back on the first floor close to the exit and I just left after that. I may go… Read More

5.87 Miles 49 minutes 45 seconds 8:29/mile I passed some sassy group run right before I finished. They were walking, talking, and taking up the whole path so I just ran in the grass past them. I got some sarcastic “well good morning to you… Read More

Warmup 5 min row 40 arm raises 10 arm circles The gym moved the rowers and the decline ab bench, v upset. Set 3x 12/12/10 x leg press @ 90/180/270 15 x bench @ 95/95/115 10 x ankle in and outs @ 5… having some… Read More