Horrible HORRIBLE day yesterday. I was all set for 10-11 mile run, and I fell on my ass. I phoned in a 6 mile run, not aided by my ipod going on the blink, it was just horrible, I've got to put it behond me though!

Monday: FBW time...

Bulgarian SS: 3 x 8/8/7 x 40lbs dumbells(moved up 5lbs per dumbell)

Bench Press: 3 x 8 x 80lbs (I've decided to ditch the Smith Machine, these were dumbells and MUCH more difficult)

Lat Pull: 3 x 8 x lvl 11/20

Seated Row: 3 x 8 x lvl 11/20

Single Arm Row: 3 x 8 x 50lbs dumbell

Push Ups: 2 x 15(chair push ups)

Military Press: 2 x 8 x 25lbs dumbells, 1 x 8 x 30lbs dumbells

I read a post from someone(I cant remember who know actually) and they said basically when/if you feel like you've been plateau-ing, add a couple of lbs to your bar/bell so I did, with some nice results!

I've been reading for months about changing to complete free weights, and man there's a difference! Shoulder stabilizer muscles here I come

COME ON THE MIGHTY POOL!!!! Man Liverpool FC gave me the lift I needed for this morning

Deadlift: 2 x 8 x 160lbs, 1 x 8 x 170lbs, 1 x 6 x 180lbs

Leg Press: 3 x 8 x 260lbs, 1RM----300lbs,(only another 25% to reach my goal)

Upright Row: 1 x 8 x 55lbs, 1 x 8 x 60lbs, 1 x 5 x 65lbs

Pull Ups(looking at palms,looking at fists): 9,9,

Push Ups(machine): 2 x 8 x level 8/20, 1 x 8 x lvl 9/20

Lying horizontal flys: 3 x 8 x 20lbs dumbells

Standing lat flys: 3 x 8 x 15lbs dumbells

Standing front flys: 3 x 8 x 20lbs dumbells

Bent over flys: 3 x 8 x 15lbs dumbells

Going to try an 11 mile killer run tomorrow, lets be havin' ya!

somewhere between 10.5 and 11 mile run this morning. My forerunner went on the blink so I had to use gmaps pedometer to get an idea...ran it in 1:13 which, for me anyway, is a REALLY good time so I'm PSYCHED!!!

I'm off skiing in Livigno for a week on te 1st of March so I want to get a full one in before then, after than I can look at pacing etc....

Its before 10am....and now I've a days work to do, I wish I could crawl back into bed

Sunday:Heck of a nice day after a nice rugby win against the lovely Scotland. Went for a nice 8.5 miles, in 56 fricking minutes.....thats sub 7 minute miles baby, how do you like me now! Tuesday I've got a day on the hills and then Friday I'm doing a 13.2 since it'll be my last workout for a week(due to a skiing holiday)...but until then

Monday: FBW time...The gym was crazy packed this morning, couldnt get near a bench for the first 20 mins! This is in no particular order

Leg Press: 2 x 8 x 260, 1 x 5 x 280

Dumbell Bench Press: 2 x 8 x 80lbs, 1 x 3ish x 90lbs

Lat Pull: 3 x 8 x lvl 11/20(I've got really pronounced lats these days)

Seated Row: 3 x 8 x lvl 11/20

Single Arm Row: 3 x 8 x 45lbs dumbell

Push Ups: 2 x 10 (chair push ups)

Military Press: 2 x 8 25lbs dumbells, 1 x 8 x 30lbs dumbells

Dumbell pull over: 2 x 8 x 30lbs, 1 x 8 x 35lbs

2 mins core plank, arms extended!

Got a nice little compliment there from my girlfriends friend there at the weekend, she said I was in great shape.....BO YEH

sounds like you`re doing great man keep it up

However your taste in football club and music is rather quite alarming

Gonna keep it up, as will my mighty Liverpool FC all the way to the Champions League final(again....becoming a bit of a drag lately being so good in Europe)

BACK IN THE GAME!!!

So it looks like the knee is ok Just a brief story on this. I went on holidays skiing two weeks agoa nd I twisted it, could barely walk for a few days, but after some R.I.C & E she's ready to go.

I went for a run yesterday(just to see how it'd feel) and I knocked out 8 miles in under an hour....which I'm delighted at! Problems arise here though. Its a 10 days 'til the run and I'm not sure how my body is going to react to a few more runs. Run tomorrow, Sunday, Tuesday, Thursday, Friday then race day on Sunday....distances to be decided! I still havent ran the full 13.1 so its going to be a bit of a landmark.

This however annoyed me to the point of no return. After the run I realized that I had lost my car key, somewhere in 8 miles!!! I couldn't find it after re-walking the track...this made me pretty grumpy, especially when I found out today that its going to cost.......400 euro to get it fixed. I don't have a spare key(and its a key with an immobilizer transponder chip in it) or 'red key' in order to reprogram it...on top of that money is pretty tight at the minute.

I'm going to have to run off this anger....!!

I ROCKED IT!

Went for a 13.6 mile run there last night and I cam in at 1:47:19.....can you dig it I've set myself a new goal now, get this run done in under 1:40:00, I've got 10 days and the run is only 13.1..need to drop my time by 3 mins.

Got to get back into the weights tomorrow(so not to lose this valuable muscle) and then run home from work on Friday...bo yeh