Just put it on my bill

[dingleberry]

3 mile run
27:30

2 x 25 swings @ 32kg
2 x 2/arm kb armbar @ 12kg

If any kb experts are reading, does the weight on the armbar matter? New movement for me and I'm just trying to improve my right shoulder's range of motion.

[dingleberry]

5K run
28:10

[dingleberry]

7 miles
1:08:12

Slower than I wanted but still under the 10 min/mile pace I'm shooting for during the marathon.

[dingleberry]

Squats
2x5(305, 315) 1 x 4 (325), 1 x10 (225)

OH press
2 x 5 (95, 115), 1 x 3 (135), 1 x 10 (95)

Pull-ups
3 x 6

WTD. Ring dip (15#)
3 x 5

Should've been 10 reps but I messed up

[dingleberry]

Yesterday
3 miles. 24:28

Today
5 miles. 43:17

[dingleberry]

30 per arm in clean @ 24kg

3 trips up aerial ladder 70 ft to tower walk down stairs
Full FF PPE

Ladder combs whipped me but good

[dingleberry]

5 miles
46:36

[dingleberry]

Squat
3 x 10 @ 225
Oh press
3 x 10 @ 95
Pull-up
3 x 8
WTD ring dip
3 x 10 @ 20

[dingleberry]

4 miles
33:36

Was supposed to do 3 but felt good so went one more.

[dingleberry]

4 miles
37:36

[dingleberry]

Some random xfitter type thing.

200M
2 towers (7 floors)
30 pushups
40 squats

x 3

Around 20 minutes. Don't know if I accomplished anything or just got sweaty.

[dingleberry]

Tomorrow:
9 miles 1:26:44

Today:
Squat
3 x 10 @ 245
OH press
3 x 10 @ 95
Pullup
3 x 8
Wtd. Ring dips
3 x 10 @ 20

[dingleberry]

5 miles
45:46

Faster than desired marathon pace. I need to practice running more slowly

[dingleberry]

40/arm kb clean @ 16kg
100 pushups
200 squats

done in 4 sets

[dingleberry]

5 miles
46:03

Between 8:55 and 9:30 minute miles seems to be my sweet spot for distance

[dingleberry]

10 miles
1:34:12
9:24/mile average

Upset stomach afterwards, for about two hours. Bubble guts suck

[dingleberry]

Minor food poisoning after 10 miler. Took Monday to recover.

Today
3 x 10 squat @ 245
3 x 10 oh press @ 95
2 x 8 pull-up (pull-ups aggravate shoulder more than anything else. Going to replace them)
3 x 10 wtd Ring dip @ 20

[dingleberry]

5 miles. 44:47

Focused on being relaxed

[dingleberry]

100 swings @ 32kg
100 pushups

done in sets of 25

[dingleberry]

5 miles before dawn

Didn't want to go, but did anyway

46:10

[dingleberry]

On vacation
6 miles
57:46

[dingleberry]

Vacation continues
8 miles
1:13:38

[dingleberry]

6 miles
56:33

Skimped on the warmup and paid with uncomfortable running the entire time.

[dingleberry]

12 miles
Little under 2 hours.

Ran without a watch because I wanted to concentrate on just running comfortably. Need to start carrying water, very dehydrated at the end.

[Alfred_E._Neuman]

12 miles
Little under 2 hours.

Ran without a watch because I wanted to concentrate on just running comfortably. Need to start carrying water, very dehydrated at the end.

This time of year about an hour before dawn is all I can manage without needing extra water. I try not to even run in the sun if I can possibly avoid it. I lost 7 pounds of water on my 8 mile run this morning.

I'd recommend trying out your marathon hydration and eating during your long runs so you can sus out what works for your gut. My stomach is uber sensitive to the wrong type/timing of food when I run. To make it more like race day, stash your water and food in your mail box and run short loops and treat the mailbox like a water station at the marathon.