Reading and Reflection

Narrative: (Duration – 100.00 mins) →  My Nike Line
Went a bit Gumpish today – my second 10 miler in recent weeks.  I really feel my body getting fit with each step and running such high miles close together is quite a feat for me.  I think this is the most I have done within days of each other in a long time.  If I keep up this pace, watch my diet and start weights in the Spring, I will be good for my first 1/2 marathons and a series of 10k’s.  I will try to get the missus onboard as well.  She is doing fine too.  Specifics: Elliptical set at resistance 3 and incline15°; kept the SPM at roughly 77.  Started relatively slow since I knew was gonna be a long run.  I think I probably started too slow.  At any rate, I picked it up in the middle stages, but by the time I got to the 7mi point I was pretty tired.  I got a second wind in the late stage of the 9th mile.  I did experience much endorphins this on this run.  Finally, Jason Derulo was the play of choice – really cool music to work out to, especially – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’

Abdominal Exercises:

1. Oblique (L and R) Crunches  w/35lbs DB – 4 sets of 25 reps each side – 200
2. Standing Reverse Crunches – 4 sets of 25 reps – 100
3. Hanging Leg Raises – 4 sets of 25 reps – 100
4. Lying Left Crunches – 3 sets of 20 reps – 60
5. Lying Right Crunch – 3 sets of 20 reps – 60
6. Front Crunch – 6 sets of 15 – 90
7. Decline Crunches – 4 set of 25 reps – 100
8. Push ups – 4 sets of 25 – 100  15° 

Cardio: (Duration – 100.00 min) @ Intensity Level: 6.0
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 10.07 (New Record!)

Goal and Statistics
Total Distance: 36.30 (26.30 + 10.00) miles (Goal 100/63.70 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)