The Dilnad can!

Race Report(So no sarcasm)

Last night was my first relay. It was a very small 5K relay run by a local running club(Actually there was a 5k and a 10k but with me having some bruised patella cartilage, we decided to take it easy and run the 5k for fun). Teams can be any number up to 5 people. I ran it with my friend Robbie and we had a blast. The rules say the whole team runs the final 1K lap. I ran 1st, 3rd and 5th. Robbie ran 2nd, 4th and 5th.

It's pretty easy to come out of the chute running hard when you know a rest is only 4 minutes or so away and that's what we did. We ran faster than we ever have before and with both keeping a solid sub 8 minute pace, we finished in 24:33 with a 7:50 pace. It was good enough to finish second. Obviously we need to be a lot faster for a large race but we had a great time, ran the best we ever have, got swag, and went home with no new injuries. WIN!

Run clothing was in no way intentionally coordinated.

Ok, I know this isn't quite PC but considering the glow of our shirts, we were "Team Fukushima"

******

8/21/15

Run: 1.86 miles. No telemetry. Too much going on with passing the band(pseudo-baton). Forgot to stop watch

Weekly Mileage: 8.64 miles

Miles to Mordor: 1464.33

Gained a pound. Need to finish this recovery, get my mileage back to full and lose my gym restrictions. Meh. No other changes

Weight - 205.5

Body Fat - 19.1

BMI - 28.5

Shoulders - 46

Neck - 16

Chest - 43

Bicep right - 12.5

Bicep - left - 12.5

Waist - 39

Hips - 38

Thigh - right - 21.5

Thigh - left - 21.5

8/22/15

Run: 2.5 miles. 9:39 pace, 178 spm. Loving the cadence. Knee(actually both of them) was feeling pretty darn good. I'm rather pleased.

Basic Leg Routine

One legged balance: :30 each leg

Twisting Lunge: 6x each leg

Single-leg Deadlift: 5x each leg

One legged Alphabet spell: A-M each leg

Dumbbell Y Raises: 1x10 @15lb

Dumbbell T Raises: 1x10 @15lb

Dumbbell W Raises: 1x10 @15lb

Dumbell Bench Press: 3x8@120lb (60lb dumbbells),

Pull Ups: 1x3(3rd was pretty damn messy), 2x1 + lower and hang. 3 Pull-ups!!! Very excited!

Push-ups: 3x10

Planks: 3x:30

Still on restriction from Squats, deadlifts and loaded lunges.

Weekly Mileage: 11.15 miles

Miles to Mordor: 1461.83