Back/Shoulders/Traps - Strength and Endurance

Lat Pulldowns - 3 sets, 8-12 reps (100, 115, 130#)

Pullups - 8

One Arm Mid-row on BOSU -
12/24, 10/20, 8/16 (80#/40#)
24/12, 20/10, 16/8 (40#/70#, 50#/80#, 60#/90#)

Low Row -
6/12, 10/5 (270#/180#)

Triple Shoulder (Lateral Raise, Front Raise, Upright Row) on BOSU -
3 sets of 12, 2x10#

Lateral Raise Machine -
12/24, 10/20, 8/16 (40#/20#)
24/12 (20#/40#)

Dumbbell Shrugs -
12/24, 10/20, 8/16 (2x70#/2x35#)
24/12, 20/10, 16/8 (2x35#/2x70#)

OK, Umstead results are FINALLY up!! 
I was 7th out of 35 in my Age Group (M30-39...they are ten-year age groups) and I was 24th overall out of 248.  I'm good with these stats but I think I can do better.

Just a short day at work today.  I have lots of catching up to do.  Bill paying, schedule making, car repairing, etc.  I'm debating getting my brakes and suspension done NOW, as opposed to when I get the last of the credit cards paid off.  I really need front brakes and front suspension.

Legs/Abs - Strength and Endurance

Leg Extension - 3 sets of 12 (90#)

Seated Leg Curl - 3 sets of 12 (90#)

Leg Extension -
12/24, 10/20, 8/16 (110#/50#)
24/12 (50#/110#)

Prone Leg Curl -
12/24, 10/20, 8/16 (90#/40#)
24/12 (40#/90#)

Double Crunch Machine - 4 sets of 50 (20#)

Seated Calf Raises -
12/24, 10/20, 8/16 (70#/45#)
24/12 (45#/70#)

Intervals on Stairmaster...
3 min warmup
1 min fast, 1 min slow x 8
1 min cooldown

My first spin class at Laaaa Fitness! Fun! Supersweatfest!

Chest/Bi's/Tri's - Strength and Endurance

Fitball flyes - 2 sets, 10-12 reps (2x15#/2x20#)

Dumbbell flat press with leg lift -
12/24, 10/20, 8/16 (2x40#/2x20#)
24/12, 20/10, 16/8 (2x20#/2x40#)

Machine incline press -
12/24, 10/20, 8/16 (90#/45#)
24/12, 20/10, 16/8 (45#/90#)

Incline seated curl - 2 sets, 10 reps each (2x15#)

Standing DB curl -
12/24, 10/20, 8/16 (2x20#/2x10#)
24/12, 20/10, 16/8 (2x10#/2x20#)

Rope pressdown - 3 sets, 8-12 reps (40-50-60#)

Lying straightline extension with leg lift -
12/24, 10/20, 8/16 (2x20#/2x10#)

Widegrip reverse pressdown -
24/12, 20/10, 16/8 (80#/40#)

This was the lighter version of Monday's workout. Wow...it HUUUUUURT!!! 24 reps is INSANE!! I finally sweated enough to resemble the workouts Victor and I were doing before I took my lifting hiatus before the 100.

Stairmaster was the cooldown after my weight training.

Today was busy!  Almost no break whatsoever, other than my lunch hour, which I spent working out.  I was happy to get spinning class done though, been looking forward to that!

Total estimate...I ran in a sand parking lot before boot camp...basically from my car to the restrooms building and back. My knee didn't exactly like me for that.

Back/Shoulders/Traps

Lat Pulldowns - 3 sets, 8-12 reps (110, 120, 130#)

Seated midrow -
Heavy/light - 6/12, 5/10, 4/8 (135#/60#)
Light/heavy - 12/6, 10/5, 8/4 (60#/135#)

Prone bench dumbbell row -
H/L - 6/12, 5/10, 4/8 (2x35#, 2x15#)
L/H - 12/6, 10/5, 8/4 (2x15#/2x35#)

Lateral raises on Bosu - 3 sets, 8-12 reps (2x10, 15, 20#)

Overhead press -
H/L - 6/12, 5/10, 4/8 (120#/50#)
L/H - 12/6, 10/5, 8/4 (50#/120#)

Shrugs -
H/L - 6/12, 5/10, 4/8 (200#/100#)
L/H - 12/6, 10/5, 8/4 (100#/200#)

10 pullups

This is a new program I'm trying out. I'm not totally thrilled with it yet, but I'm gonna give it 4 weeks to see where it gets me. We'll see what happens.

I feel much better today.  Still some minor edema in my right foot.  A little soreness in the knees.  But that my friends, is it.  No lasting damage, no chronic fatigue or pain.  YAY!!!  Jeez, maybe I didn't work hard enough.  :)

Umstead Race Report is done!!  

Chest and arms...
Yes, it was against doctor's orders, but I just couldn't help it...I needed my lifting fix. No worries, it was only 20 minutes. And it wasn't heavy. And it didn't involve my legs.

0840 - Well, the festivities are over, the race is in the history books, and it's time to head out.  It's raining again, and I'm sure that will affect the traffic so we are gonna go find another Anytime Fitness so I can stretch and do a little bit of recovery stuff before we head out.  Once the rush hour is over, we'll start back on our journey to Florida.  Hopefully it won't be a lot of rain and traffic like the way up.

Today I am alot less sore than yesterday, I'm moving around well, but I have some edema in my right foot.  Otherwise, I feel fine.  The soreness in my abs/obliques/chest/shoulders is gone.  Today I need to start stretching out though, this long drive is gonna make for a long day.

I especially want to give BIG thanks to Shannon and Chris for being such awesome hosts to us this weekend...having a "home base" to operate from was an immense help to the efforts.  Awesome friends...thanks you two!  And of course, thanks to Campbell for tolerating two strangers in the house too.  :)

And now for the "quote of the weekend"...
"OK, I'm just gonna put this in his mouth.  He'll probably just lick it.  Come on, suck it.  Suck it"

Quite a different pace from the rest of the day. This was just 2/3 of the last lap that took over 3 hours to complete.

OUCH.

I have never experienced pain like I have in the past 30 hours.  I am humbled by the distance I traveled.  I can't say that I will want to do it again.  50 is one thing, but 100...holy hell.

Some interesting points about the race...
Marathon split - 3:57 (which really, for me is mega slow)
50K split - 4:40 (again, not great...but not awful for a 50K)
50 mile split - 7:45 (a 10-minute PR!...I mean come on, am I insane???  This wasn't in the plan!)
100K split - 10:19 (faster than my first ever 50 miler in 2006)
75 mile split - 13:10 (5 hours and 50 seconds faster than my plan)

Then it all kinda fell apart.  I hit a wall and could no longer run much.  The last 25 miles, including rests between loops, took over 8 hours.  I was DESTROYED.

Even so, I still finished 2 hours and 47 minutes ahead of my goal, 24 hours. 
21:13 was my finish time.  There was much resting involved, so I know the actual running time was less.  I probably rested almost an hour, all told. 

Some good news though...NO BLISTERS!!!

I am gonna write a race report but I have to let it all sink in yet.  I have a long ride home to Florida tomorrow so I'm sure I'll work on it then.  It's gonna be a book, so prepare yourselves!! :)