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    Wednesday, February 18, 2009

    Back in the saddle!

    "Now is the winter of our discontent, Made glorious summer by this son of York; And all the clouds that low'r'd upon our house, In the deep bosom of the ocean buried." - Richard III, Scene 1, Act 1

    It has not quite been the winter of discontent but the clouds have lowered upon our house. It has been a cold winter with lots of travel and eating. Did I mention that I have positively gorged myself over the past two months since my last race? Thankfully I have only put on about 3-5 extra pounds.

    I have been focused on building some strength over the winter. I cut down running to two-three days per week and am just now ramping back up the mileage. However, I have logged a few cold long runs - the record was 13 miles in 17 degree weather. No shrinkage, it was plain inversion!

    My gym routine has been pretty tough. Here it is:

    Dumbell Flat Bench 3x8 75pds
    Flies 3x8 30pds
    Dumbell Curls 3x8 35pds
    Tricep Pulldowns 3x8 90pds
    Dumbell Lunges 3x8 55pds
    Leg Curls 3x8 105pds
    Back Extensions 3x20
    Crunches 3x20
    Sit-ups 3x20

    Dumbell Decline Bench 3x8 75pds
    Dumbell Press 3x8 40pds
    Standing Pulldowns 3x8 50pds
    Tricep Kickbacks 3x8 25pds
    Dead Lift 3x5 155pds
    Leg Extension 3x8 110pds
    Leg Raises 3x20
    Trunk Rotations 3x20
    Sit-ups 3x20

    Incline Bench 3x8 55pds
    Seated Rows 3x8 120pds
    Dips 3x15
    Bar Curls 3x3 90pds
    Clean and Press 3x8 85pds
    Leg Press 3x8 155pds
    Side Bends 3x20
    Ab Pulls 3x20
    Sit-ups 3x25

    My cardio has consisted of temp runs of 4-6 miles at 7-8 mins per mile twice a week. Longer runs on the weekend at a slightly slower pace. I tried to swim but events have overcome me and I probably only swam half a dozen times.

    This is my final week of the above program. I am switching to a more runner friendly program next week. I will post the details then.

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