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So much for a "day off" work today LOL: Weight workout for arms & legs: Db curls - 3 sets x 8 reps each arm @ 30lbs Db incline curl - 3 sets x 8 reps each arm @ 30lbs Db concentration curls - 3 sets x 8 reps each arm @ 20lbs Cable push downs - 3 sets x 8 reps @ 100lbs Overhead db tricep extns - 3 sets x 8 reps @ 15lbs Standing calf raises - 4 sets x 12 reps @ 275 lbs Db straight legged deadlift - 4 sets x 10 reps @ 80lbs Seated leg extns - 4 sets x 10 reps @ 120lbs Seated leg press - 3 sets x 16 reps @ 255lbs Hip adductors & abductors each - 3 sets x 10 reps @ 120lbs Then a 5k treadmill run in 28 minutes. After lunch - 30 minutes of yoga, followed by 20 minutes of "Just dance" on the wii with my 9 year old daughter. Phew! Now time to rest... or sleep! LOL

10 mile run yesterday. I left at 8am when it was already 86 degrees and intense sunshine, and it was 95 degrees by the time I got home around 10am. I took it easy, took a couple of walk breaks, and every time I came to a drink fountain along the river path, I stopped, soaked my baseball cap, then doused my entire body with water to stay cool. There was a hot but gentle breeze, sdo the water really helped me stay cool. I drank ice cold coconut water throughout the run from the insulated handheld bottles. I hr 44 mins was the total running time. Gonna hit the weights for legs and arms later this morning.

Oh my gosh, where has the week gone? And why haven't I been posting my workouts?!?! Odd week here... car was in the shop for 3 days which forced me to cycle to and from work in 105 degrees, but meant no time for running and little time for weights. But... did cycle to the gym on Wed morning and did an upper body workout. Don't ask me what I did - I don't remember LOL So here's the summary version of the last week; Saturday - upper body weights Sunday - 10 mile run Monday - legs and arms weights workout Tuesday - car went to the shop, cycled to and from work (only 2 miles each way) Wednesday - cycled to and from gym (4 miles each way) and did upper body workout. Then cycled to work & back. Thursday - cycled to and from work. Car came home Friday - decided to cycle to and from work even though had the car Saturday - today... cycled to and from the gym, did upper body weights: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Standing cable lat pull downs - 4 sets x 8 reps @ 110lbs DB pull overs - 4 sets x 10 reps @ 35lbs Low cable row - 4 sets x 10 reps @ 200lbs Seated back extns - 3 sets x 20 reps @ 180lbs Seated shoulder press - 4 sets x 8 reps @ 150lbs (just added 10lbs today and it felt good!) Lateral db raises - 3 sets each arm x 8 reps @ 30lbs Front db raises - 3 sets each arm x 8 reps @ 30lbs Reverse flys - 3 sets x 8 reps @ 50lbs Db shoulder press - 4 sets x 10 reps @ 60lbs Db bench press - 4 sets x 8 reps @ 80lbs Db incline - 3 sets x 12 reps @ 70lbs Cable crunches - 4 sets x 30 reps @ 140lbs Cable chops - 3 sets x 8 reps each side @ 60lbs Phew! Now time to eat, then rest! Long run on the calendar tomorrow

Back & legs workout today: Chin ups with hanging leg raises - 3 sets x 8 reps @ body weight Cable lat pulldowns - 4 sets x 8 reps @ 110lbs Db pullovers - 4 sets x 12 reps @ 30lbs Low cable rows - 4 sets x 10 reps @ 200lbs Seated back extns - 3 sets x 20 reps @ 185lbs Upright rows (smith machine) - 3 sets x 8 reps @ 95lbs Seated leg extns - 4 sets x 10 reps @ 120lbs Straight leg db deadlifts - 4 sets x 8 reps @ 80lbs Standing calf raises - 4 sets x 12 reps @ 275lbs

Chest & shoulders day: Seated shoulder press - 4 sets x 8 reps @ 140lbs Seated db shoulder press - 3 sets x 8 reps @ 50lbs Db lateral raises - 3 sets each arm x 8 reps @ 30lbs Db front raises - 3 sets each arm x 8 reps @ 30lbs Reverse flys - 3 sets x 8 reps @ 35lbs Dips - 3 sets x 12 reps @ body weight db bench press - 3 sets x 12 reps @ 90lbs db incline bench - 3 sets x 12 reps @ 70lbs Cable crunches - 4 sets x 30 reps @ 140lbs Then 5k run on the treadmill in 25 mins I think that's my fastest ever 5k time.

Legs and arms at the gym today: Straight leg db deadlift - 4 sets x 10 reps @ 80lbs Seated leg extns - 4 sets x 10 reps @ 120lbs Seated leg press - 4 sets x 12 reps @ 255lbs Standing calf raises - 4 sets x 12 reps @ 275lbs Hip adductors and abductors each - 3 sets x 10 reps @ 120lbs Db bicep curls - 3 sets x 8 reps each arm @ 35lbs Incline db bicep curls - 3 sets x 8 reps each arm @ 30lbs Bicep concentration curl - 3 sets x 8 reps each arm @ 20lbs Cable tricep push downs - 3 sets x 10 reps @ 100lbs Cable crunches - 3 sets x 30 reps @ 140lbs

Had to miss working out for the last 3 days due to work schedules, but... back to the gym today Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Low cable pulley row - 3 sets x 10 reps @ 200lbs Seated back extns - 3 sets x 20 reps @ 185lbs Standing cable pull downs - 3 sets x 8 reps @ 120lbs Cable crunches - 2 sets x 30 reps @ 150lbs, 1 set x 30 reps @ 140lbs Db side bends - 3 sets each side x 12 reps @ 30lbs Seated should press - 4 sets x 8 reps @ 140lbs Seated db shoulder press - 3 sets x 8 reps @ 40lbs total Db lateral raises - 3 sets each arm x 8 reps @ 30lbs Db front raises - 3 sets each arm x 8 reps @ 30lbs Reverse flys - 3 sets x 8 reps @ 30lbs Upright rows - 3 sets x 8 reps @ 115lbs Smith bench press - 3 sets x 8 reps @ 145lbs Smith incline bench - 3 sets x 8 reps @ 125lbs Smith decline bench - 3 sets x 8 reps @ 135lbs All that followed by a 5k on the treadmill in 28 minutes

Today's weight workout: Pull ups with hanging leg raises - 2 sets x 8 reps @ body weight Cable crunches - 4 sets x 30 reps @ 150lbs Db side bends - 4 sets x 12 reps each side @ 30lbs Seated cable rows - 4 sets x 10 reps @ 200lbs Upright rows - 4 sets x 1- reps @ 105lbs Smith machine shoulder shrugs - 4 sets x 12 reps @ 185lbs Smith machine bench - 4 sets x 12 reps @ 135lbs Smith incline bench - 4 sets x 12 reps @ 115lbs Db flys - 4 sets x 12 reps @ 50lbs Seated back extns - 3 sets x 20 reps @ 170lbs Pull downs - 4 sets x 12 reps @ 100lbs Db lateral raises - 4 sets x 12 reps each arm @ 25lbs

6 mile run this morning... think I got some of my mojo back because I'm back to running at my pre-marathon pace. 6 miles in 56 minutes, 9:21 pace, 625 calories Mild shin splints again though...

Pretty good weight workout this morning: Seated leg extns - 4 sets x 12 reps @ 110lbs Seated leg press - 4 sets x 20 reps @ 235lbs Standing calf raises - 4 sets x 12 reps @ 275lbs Straight leg db deadlift - 4 sets x 12 reps @ 60lbs Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs Db bicep curls - 3 sets x 10 reps @ 30lbs each arm Incline db bicep curl - 3 sets x 10 reps @ 30lbs each arm High cable bicep curl - 3 sets x 15 reps @ 20lbs each arm Overhead db tricep extns - 3 sets x 12 reps @ 15lbs each arm Lying over face db tricep extns - 3 sets x 12 reps @ 15lbs each arm Cable crunches - 4 sets x 30 reps @ 140lbs Db side bends - 4 sets x 12 reps @ 25lbs each side

10.2 mile run this morning in a nice 74 degrees Seems the weather is being nice to us this weekend with a cool spell. 1037 calories, 96 mins, 9:41 overall pace. Hmmm... maybe the beer I had last night helped me run faster. I think this is an experiment I may need to try again at a later date LOL

A week of best laid plans... Wed after work, got to the gym, two exercises in and the phone went saying my daughter was sick at school and I had to go pick her up urgently. Thursday morning I ran early. 4.5 miles by 6am, but no chance to hit the weights after work because... yup, school pick up duty. Friday - tried to get to the gym after work, but got out of work late and then didn't have time because of... yup, school pick up duty LOL Oh well, we hit the library after school and signed up for the summer reading program, borrowed some great new books (Running with the Kenyans by Adharanand Finn for me!) and a couple of movies. Spent the rest of the afternoon on Daddy/Daughter time watching E.T. and munching on kettle corn But, had a good workout today and switched up to 4 sets where possible instead of my usual 3 Cable crunches - 4 sets x 30 reps @ 140lbs Db bench press - 4 sets x 12 reps @ 90lbs total Db incline bench press - 4 sets x 12 reps @ 70lbs total Db flys - 4 sets x 12 reps @ 50lbs total Db lateral raises - 4 sets x 12 reps each arm @ 25lbs Db front raises - 3 sets x 10 reps each arm @ 20lbs Smith machine shoulder shrugs - 4 sets x 12 reps @ 185lbs Smith upright rows - 4 sets x 10 reps @ 95lbs Seated shoulder press - 4 sets x 12 reps @ 130lbs Seated back extns - 3 sets x 20 reps @ 170lbs Low cable rows - 4 sets x 10 reps @ 200lbs Pull downs - 4 sets x 12 reps @ 100lbs Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Phew! Think that was all.... then helped my daughter do 2 sets of all the circuit room machines before 5 mins on the stepper and 5 mins on an eliptical

6 mile run this morning, leaving at 8.30am but man, was it hard! 90 degrees, tired legs from yesterday's workout... 64 minutes, so a slow pace with several walk breaks. Looks like all my runs need to be over before 8am now.

Awesome weight workout today... Db bicep curls - 3 sets x 10 reps @ 30lbs each arm Db incline bicep curls - 3 sets x 10 reps @ 30lbs each arm High pulley cable bicep curl - 3 sets x 15 reps @ 12lbs each arm Cable push downs - 3 sets x 10 reps @ 100lbs Db bench tricep extns - 3 sets x 12 reps @ 20lbs each arm Standing overhead tricep extn - 3 sets x 12 reps @ 12 lbs Straight leg db deadlifts - 4 sets x 12 reps @ 70lbs Seated leg extns - 4 sets x 12 reps @ 110lbs Seated leg press - 4 sets x 20 reps @ 235lbs Standing calf raises - 4 sets x 10 reps @ 275lbs Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs Increased from 3 to 4 sets on most things and added additional arm workouts

5K run this morning at 5.30am, nice 70 degrees with light clouds. 28 minutes. Weight workout: Straight legged db deadlift - 3 sets x 12 reps @ 60lbs Seated leg extns - 3 sets x 12 reps @ 110lbs Seated leg press - 3 sets x 20 reps @ 235lbs Standing calf raises - 3 sets x 12 reps @ 275lbs Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs Bicep db curls - 3 sets x 5 reps @ 35lbs each arm, then 3 sets x 10 reps @ 30lbs each arm Bicep barbell curl - 3 sets x 10 reps @ 55lbs Breakfast - oats, chia seed, hemp seed, raisins, soy milk. Coffee with rice milk Snack - banana & almond butter, green tea Lunch - green salad, hemp seed, hummus, quinoa, strawberries, green tea Post weights snack - raw protein shake, banana Dinner - Gardein tenders, green salad, grapefruit, water Snack - Ezekiel bread toasted, water

Great 4.65 mile run this morning in a cool 70 degrees... of course, I had ot get up at 4.30am to be able to do that in the cool morning air! LOL 45 min total cardio. I also hit the weight room after work, primarily just for shoulders: Shoulder press - 3 sets x 12 reps @ 130lbs Smith machine shrugs - 3 sets x 12 reps @ 185lbs Upright rows - 3 sets x 8 reps @ 95lbs Db lateral raises - 3 sets each arm x 12 reps @ 25lbs Db front raises - 3 sets each arm x 12 reps @ 25lbs Db pull overs - 3 sets x 12 reps @ 30lbs Cable crunches - 3 sets x 30 reps @ 140lbs Breakfast - coffee with rice milk. Rolled oats, chia seed, craisins, coconut/almond milk Post run - raw protein shake Snack - green tea, 2 bananas, raw almond butter Lunch - green salad, garbanzo beans, baked tofu, green tea Post weights - raw protein shake Dinner - green salad, pakoras, dosa, water Snack - 2 slices Ezekiel toast, water

Quick weight workout after work today; Pull ups with hanging leg raises - 1 set x 10 reps, then 2 sets x 8 reps @ body weight Smith machine bench press - 3 sets x 12 reps @ 125lbs Smith incline bench - 3 sets x 12 reps @ 105lbs Smith decline bench - 3 sets x 12 reps @ 125lbs Db flys - 3 sets x 10 reps @ 60lbs Cable crunch - 3 sets x 30 reps @ 140lbs Cable pull downs - 3 sets x 12 reps @ 100lbs Low cable row - 3 sets x 12 reps @ 200lbs Seated back extns - 3 sets x 20 reps @ 170lbs Fairly good on food today: Breakfast - rolled oats with craisins, chia seed, coconut milk. Coffee with rice milk Snack - banana & almonds, green tea Lunch - baked tofu and garbanzo beans with salsa verde, green tea Post workout - raw protein shake Dinner - large green salad, water Snack - probably toast before bed

Thanks I've been here 8 years now. We moved from England in January of 2004. BIG difference in the weather! LOL Give me the desert any day over rain. Another run this morning - 90 degrees, 6 miles, 62 minutes. The knee is still holding up well, so I think I'm on the mend Did another lower body weight workout yesterday: Seated leg extns - 3 sets x 20 reps @ 235lbs Standing calf raises - 3 sets x 12 reps @ 275lbs Db straight leg deadlifts - 3 sets x 12 reps @ 60lbs Seated leg extns - 3 sets x 12 reps @ 100lbs Hip adductors & abductors each - 3 sets x 12 reps @ 100lbs Cable crunches - 3 sets x 30 reps @ 140lbs Incline db bicep curls each arm - 3 sets x 10 reps @ 30lbs

Did upper body weights yesterday morning: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Db bench press - 3 sets x 12 reps @ 90lbs Incline db bench - 3 sets x 12 reps @ 70lbs Dips - 3 sets x 16 reps @ body weight Seated shoulder press - 3 sets x 12 reps @ 130lbs Db shoulder shrugs - 3 sets x 12 reps @ 80lbs Db front raises - 3 sets each arm x 10 reps @ 25lbs Db lateral raises - 3 sets each arm @ 10 reps @ 25lbs Standing pull downs - 3 sets x 10 reps @ 100lbs Cable crunches - 3 sets x 30 reps @ 130lbs Seated back extns - 3 sets x 20 reps @ 170lbs Then we hit the pool for some family splash time. No serious swimming, just fun Headed out this morning for my first post-marathon run. Did 6 miles, nice and easy, 10:15 pace, 612 calories. I took a couple of walk breaks in there - already 90 degrees by the time I left at 9am. Tiem to start mega early morning runs to avoid the heat now!

I was going to go running after work yesterday and see how the knee held up, BUT it was 100 degrees and figured that wasn't such a smart idea at 3pm. Oh well... hit the weight room today instead (gotta love a/c! LOL). Almost a repeat of Wednesday's workout: Seated leg press - 3 sets x 20 reps @ 235lbs Standing calf raises - 3 sets x 12 reps @ 275lbs Seated leg extns - 3 sets x 10 reps @ 110lbs Romanian db deadlift - 3 sets x 10 reps @ 60lbs Hip adductors & hip abductors each - 3 sets x 12 reps @ 110lbs Cable tricep extns - 3 sets x 10 reps @ 100lbs Incline db bicep burls - 3 sets x 8 reps each arm @ 30lbs Upper body weights in the morning, then a run on Sunday

Leg workout today Standing calf raises - 3 sets x 10 reps @ 275lbs Prone leg curls - 3 sets x 10 reps # 80lbs Seated leg extns - 3 sets x 10 reps @ 100lbs Seated leg press - 3 sets x 16 reps @ 235lbs Hip adductors & hip abductors each - 3 sets x 12 reps @ 110lbs Cable crunches - 3 sets x 30 reps @ 140lbs Tricep cable extens - 3 sets x 10 reps @ 90lbs DB incline bicep curls - 3 sets x 120 reps each at @ 25lbs Breakfast - oats, chia seed, craisins, coffee with rice milk Snack - banana & almonds, green tea Lunch - spring greens, black beans, strawberries, green tea Snack - 4 dates Post workout - Sun Warrior protein shake Dinner - mushroom burger, quinoa, broccoli, small glass red wine Snack - sprouted grain toast, water

Thanks, Karen! We try to have fun along the way Managed to get to the weight room for a decent workout yesterday. I've been taking it easy prior to the marathon so added just a little extra weight yesterday and I could tell! Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Seated shoulder press - 3 sets x 12 reps @ 130lbs Db front raises - 3 sets x 12 reps each arm @ 20lbs Db lateral raises - 3 sets x 10 reps each arm @ 25lbs Db bench press - 3 sets x 12 reps @ 45lbs Db incline bench - 1 set x 12 reps @ 40lbs, 2 sets x 12 reps @ 30lbs (arm gave way on the first rep of second set of 40lbs so switched to lighter weight) Low cable row - 3 sets x 12 reps @ 200lbs Seated back extns - 3 sets x 20 reps @ 170lbs Cable crunches - 3 sets x 30 reps @ 140lbs Not sure if I'll get to workout today - annual blood screening this morning (required by work for premium insurance rates!) and then have to be in work early for an 11 hour shift - uugh!

An hour's worth of yoga this morning, primarily concentrating on legs & flexibility, followed by 15 minutes of foam rolling. Then another trip to the pool today... 60 lengths this time = 1,500 mteres = 0.93 miles in 60 minutes. Breakfast - muesli with flax milk, coffee with rice milk Post yoga - SunWarrior protein shake, apple Post swim - coconut water with apple juice, spelt pretzels Seem to have forgotten about lunch! Snack - banana & almonds Dinner - large green salad I think....

50 lengths of the pool this afternoon = 1.25km = 0.77 miles in 45 minutes I haven't swam that far in a long time! Nice afternoon at the pool as a family - some swim time and some splash & fun time.

Carrying the gels wasn't too bad, but I've been used to doing that on the training runs. I have an elasticated running belt with an expandable pocket. I can also fit 2 gels into the pockets on each of my hand held running bottles. Vega gel packets are considerably larger than other brands (like PowerBar) so they take up more room, but they're worth it - I think the coconut oil makes a huge difference to endurance. Plus they has GU at two stations along the marathon course, and I drank coconut water with juice, so I got more calories that way too. The course is amazing - such beautiful views! You know, they do a 5k and a 9 miler.... might be worth a look at As for where the training goes next... good question. I was convinced before the marathon that after I'd ran it, I would drop to half marathons since the marathon training is hard. But I was (and still am!) on such a high after the race that i want to run another one I think my next one will be the Sedona marathon in northern AZ, so it's only a hour drive away compared to 14, and we know Sedona pretty well - equally amazing views of high desert red rocks! I might look at a half marathon in town in November. I don't want my long runs to drop much below 14 to 16 miles. In the meantime, I'll return to concentrating on weights, especially for the summer here in Tucson,AZ where it's regularly 110F in the shade. So I plan to hit the weight room 4 days a week and work primarily on toning and gaining lean definition rather than bulk. I want to work the whole body but I'll fine tune exercises that will strengthen the muscles I need for distance running. I also want to pick up the yoga for athletes to keep the muscles flexible, and I'll continue with the foam roller - which is awesome! I was pleasantly surprised how effective it is. Speaking of weights, I actually went and worked out today - felt good! Pulls ups with hanging leg raises - 2 sets x 8 reps @ body weight Db bench press - 3 sets x 12 reps @ 80lbs total Db incline bench - 3 sets x 12 reps @ 70lbs total Db shoulder shrugs - 3 sets x 8 reps @ 80lbs Db lateral raises - 3 sets x 12 reps each arm @ 20lbs Db front raises - 3 sets x 10 reps each arm @ 20lbs Seated shoulder press - 3 sets x 12 reps @ 120lbs Seated leg press - 3 sets x 16 reps @ 235lbs Standing calf raises - 3 sets x 12 reps @ 195lbs Seated leg extns - 3 sets x 10 reps @ 90lbs Prone leg curls - 3 sets x 10 reps @ 80lbs Hip adductors & hip abductors - each 3 sets x 10 reps @ 110lbs Cable crunches - 3 sets x 30 reps @ 140lbs Low cable row - 3 sets x 10 reps @ 160lbs Seated back extns - 3 sets x 20 reps @ 165lbs Phew! I think that was it... took around 2 hours, but it sure felt good Back to healthy eating too: Breakfast - coffee with rice milk, muesli with flax milk Post weights - hemp protein shake Lunch - brown rice with black beans, mixed berries That's as far as I got with food today We're planning on having family swim time this afternoon and Mexican food for dinner.