Treadmill Fartleks?

Quick note - there is a great sunscreen give away over at MISSZIPPY.  Check it out.

Monday was back in the pool. I did 250 yard repeats and was out pretty quick. The legs were tired from the weekend. The hills from the bike on Saturday and the hard (but not fast) effort on the super hot Sunday run took a little bit out of me. Plus, I probably did not recover as well as I could have. I went to a World Cup party on Saturday and a Beer Club meeting on Sunday – not excessive but I am sure it did not help the recovery.

Tuesday brought another morning group ride. There were a couple of guys that wanted to do the 22 mile out and back solo at a solid tempo pace. I simply can’t recover from so many hard efforts so I grabbed the fastest wheels and held on. This was a good strategy for me. I got a good workout and I never pushed it into the red. The 'group ride' portion - me hanging off a wheel - averaged over 23 MPH for the 22 miles.  The total miles with commute checked in at about 28 miles.

For lunch I was planning on using some of my new LTHR numbers to push the tempo pace. It is still blistering here in Mississippi so I opted for the treadmill. I actually enjoy the treadmill for heart rate workouts. The machine can take out all of the guess work - I just have to run. I did an easy 10 minute warm up at 10 minutes per mile. In the past I did not use any warm ups and when I did they were too fast. I have found with the treadmill that the warm up is beneficial for both me and the machine.

After the ten minutes I pushed the pace to a comfortably hard level. These numbers are not really comparable to the real world but I punched the treadmill up to 9.5 MPH (6:18 pace). This was too easy for the first 10 minutes or so but my heart rate slow increased to the prescribed range. If you remember, my Zone 4 heart rate range for running is now 175 – 184. I actually think this range is a little high – I am going to have to push hard to get into this range. I have experienced, in training, that my hard heart rate number is right at 172 BPM. If I push much harder I get into the red zone. I have some workouts planned that should help increase my LTHR – like 5 minutes at 172 followed by a couple of minutes at 175 and then back to 172 – repeat as necessary – but those workout are for another day.

Today’s work out was going to be 10 minutes x 3 at ~170 BPM with 3 minutes recovery at an easy pace. With warm up and cool down it would be 56 minutes (10 + 10 + 3 + 10 + 3 + 10 + 10). Now this is where self coaching fails. I was feeling great at the 10 minute mark and decided to change the workout on the fly. Why? I don’t know. I was feeling strong.  Anyway I decided to do 15 minutes x 2 with a short recovery. This is where the workout fell apart. However, it was not my fault this time!

At just about 13 minutes the treadmill gave up the ghost. I was running along at my comfortably hard pace feeling good – which means, yeah I wanted to stop but I did not have to stop. So the treadmill just starts slowing down. I have crippled one of these before (they are getting long in the tooth – almost 4 years old). So I hit the emergency stop button because I know it will shut down the machine and reset quicker. I lost maybe 30 – 40 seconds and I was back at my full speed again. I just did not know how long this ‘interval’ would last.

It lasted about 6 minutes. I went through the emergency shutdown procedure again and fired it back up. The next one lasted nearly 8 minutes. It kind of became a game – I did not know how long each segment would last. I just knew that I was not going to fail before the machine stopped. It was like a coach was there watching you run and they would tell you when to stop. It made the treadmill work out interesting - almost exciting.

So the workout was not what I had prescribed for myself but it was a victory. All in all it was a good day ‘at the office.’ 28 on the bike in the morning, 45 minutes (about 33 of it at effort) on the run and another 6 home on the bike.

On a side note -
I had a couple of great comments recently asking about what training plans I follow. I have adapted several training plans that I have gleaned from books and the internet.  I generally end up writing my own or altering them greatly.  I so the annual training plan and then write the works a month at a time for periodization.  I also change them up all the time - not the smartest thing to do but - go figure.

Last year was all about volume – ironman training will do that for you. After Louisville I switched gears and decided to train for a Boston Qualifying marathon run (this would be my first marathon).  I completely changed my training from lots of volume and started to include a lot of hard runs done completely by pace. These hard runs were actually a number of races of increasing length.  I used these races adjust my paces at increasingly longer distances. I had worked up to many long runs in my ironman training I just did not do any of them fast.

I checked a book out from the library and I remember starting the FIRST training plan from Run Less, Run Fasterand thinking that I could not even complete the first day of the program. Well that program brought me though the marathon and then some.  I started with the basic 3 day a week training program for a 3:20 marathon and then altered the program quite a bit.  I ended up running the Mardi Gras Marathon in a 3:08:44 - and evenly split it to boot (1:34:00 / 1:34:44).  However, training for the marathon I neglected the bike and the swim.

Now I am working on increasing my LTHR on the run and the bike. I am still attempting to play off of this big ironman base from last year. I do plan on posting about the workouts that I will use the achieve this. Stay tuned

Bike trainer and long run fun.

Having ran a pretty good tempo run on Friday morning I just did some easy reading on the exerbike at the gym for lunch. I needed to finish up a Lance Armstrong book – Lance: The Making of the World’s Greatest Champion. I did not really care for the book. As with all of the Lance books they are completely one sided. You have books like this one by John Wilcockson, who has been following and interviewing Lance for almost his entire career who really thinks that Lance can do no wrong. In the other camp is David Walsh, L. A. Confidentiel and From Lance to Landis, who presents circumstantial evidence and then draws conclusions. I actually like the latter books a bit better but, to be fair, I am not the biggest Lance Armstrong fan. Anyway, I had an easy spin on Friday afternoon – I was planning a long run on Saturday morning.

That Saturday run just did not happen – no fault of my own mind you. The temperature was in the low forties and the rain was pounding. It was miserable conditions here in Southern Mississippi. With it raining outside I jumped on my bike trainer and put on a DVD. Forty five minutes later I was drenched. With school being officially out the gym has restricted hours. I arrived just after 2PM. I hopped on the treadmill with no real workout in mind – I just knew that this was not going to be the 12 – 15 mile run that I wanted – I can’t do that on the treadmill. I warmed up slow for about ¾ of a mile and then I decided to run mile repeats followed by ¼ mile recovery runs – not sure why but I guess to make the best use of the available time. I ended up with 5 miles at just less than 40 minutes. Three of those miles were at 6:30 pace.

The holiday / December running club meeting was at my house on Saturday night. Most of the usuals showed up and we did our officer elections. I scored big with the Dirty Santa by procuring a set of Yanks, running gloves, sunglasses and a couple of gels – not too shabby. However, there was way too much food and drink (actually I drank very little and I did not over indulge too badly on the food). But, the next day my weight was up by over 5 pounds. It tends to do that! – I know that it is water weight from salty food – but still.

The weather had changed by Sunday. Still some rain but much warmer. I got up and did the bike trainer again. I have been enjoying the trainer more than I ever have. I have been doing pretty easy base work but the computer will record all of my stats. I like to compare workout to workout and see my heart rate average, cadence and power averages for the sessions. The computer then spits put a ‘performance’ number. It is average watts compared to average heart rate. The number is not perfect but comparing the same workouts session is fun.

I met up with Charles on the trace on Sunday afternoon. We would try to put together a good long run. I ran 3 miles to meet him just past Clyde station. I ran those miles between 8:15 – 8:30 pace. Charles was running fast also – about his half marathon race pace – 9 minute miles. I slowed to his pace and he never let up. He stung together between 13 – 15 miles at right at 9 minutes per mile. He killed it.

I got about 13 miles at just over 2 hours – there were a couple of long breaks – I got to chew the fat and congratulate Steve (the postman) on his Ironman Arizona. I finished the last two miles of my run at a 7:30 minute pace. It was tough but not race tough. My legs were a little sore after the run – not race sore but…– so I took it easy the rest of the day. I actually skipped the December Beer Club meeting. I really was not in the mood for winter warmers with the outside being 68 degrees – in addition, I did not want to hamper my recovery.

The coming weekend is another half marathon in New Orleans – The Old Man River. The race is on Sunday with the Saints playing the Cowboys on Saturday night. New Orleans will be on fire.

Travel complete – back in the groove -

Three weekends of travelling! Two were for races and one was for holiday – I went to visit my Dad and Sister in Texas last weekend. Although I did exercise on these weekends I have missed some key long endurance sessions (5 hour bike ride on Sunday). I have a sprint triathlon that is a big deal to me during the second weekend of July. The Sunfish in Meridian was my first ever triathlon two years ago and even though it has changed locations (for the better) I want to continue to do this race. There are lots of people from Hattiesburg doing this race – bragging rights you know.

Yesterday, I did a light 20 mile bike ride before work – no heart rate monitor, no GPS, no watch. I just did the ride. I have started to stand out of the saddle for the Sumrall hill – this used to be a real challenge but I am always successful now. I finished the ride at just over an hour – not sure how just over but not much.

The training plan called for a hill run at lunch. I debated this session. I did two hill runs at my Dad’s house this past weekend. Rather than change up the training plan I just went ahead and did the hill run. I am going to try to stick to the plan as much as possible for the duration – 67 days until my ironman. So I dialed up the Alpine Trail on the treadmill. I used to try to spin the machine up until it would nearly spit me off but I have tried to temper that mentality. I set the max speed at 7:30 minutes /mile (8 MPH) and the max slope at 6 (whatever that means). This was a good workout. Not too taxing or challenging but obtainable. It was not my intension but my heart rate stayed in zone 1 / zone 2 (HR ave 141 / HR Max 156) for the entire 50 minutes (there are few minutes warm up and cool down). I completed 5.8 miles for the hill run. When I went all out in the past I would do a lot more work but sometimes I would fail on the session. Once again, for the long run, I am trying to keep all workouts challenging but obtainable!

Training SMART and HARD…

Hot tub swimming

Yesterday was a good workout day even though it was tough to fit everything in. I did a quick 20 mile bike ride in the AM before work. I really didn’t feel like getting out of bed and my legs felt tired. After about 10 minutes everything started to click and I started to push the pace a little bit. I do an out and back and the back is always a little quicker but this time I was pushing harder. The ride was nothing super special but a good effort. – 20 miles in 56:22 (out HR AVE – 136 / back HR AVE 149) – average speed 21.29 MPH (training wheels and regular helmet).

Work has been busy and I was not sure if I would get a lunch workout in – but anything is better than nothing. I grabbed Vic and we headed to the gym for a quick 30 minutes on the treadmill. My training plan called for a hilly run so I dialed up the ‘Alpine Trail’. I fast and hard 3.75 miles of hilly treadmill – there is no downhill on these treadmills!

After work was another OWS swim at the lake. Nice and easy but it felt like a bath tub – or rather a hot tub. The water would have been okay for sitting around and throwing a football or drinking a beer but we were all just about overheating while swimming. I only swam for about 20 minutes and 1000 yards.

Running TT - strong and a wimp

I rode the rollers this morning in the garage while watching the rain come down. 35 minutes and practiced clipping and unclipping from the pedals.

The running TT took place at lunch. My legs still fell like lead but the mind was willing. I did my easy 10 minute warm-up (10:00 minute / mile pace) and then accelerated. The 2 mile mark of the working set ( the Time Trial ) came at 13:20 - right at a 6:40 minute / mile pace and I was still working into the set. I leveled off at a 6:30 minute / mile pace. My heart rate was climbing into the mid 180's - higher than I would have liked for this speed - this heart rate is not sustainable. At 186 I backed the treadmill down to let my heart rate recover a little bit. This was right about 19 minutes into the time trial. This is where the machine malfunctioned. I had slowed to about a 7 minute / mile pace and my heart rate was back in the 170's. I went to increase the speed of the treadmill and it would not go. I was running along at this less than maximum pace and getting frustrated. I hit the stop button in hopes that I could then resume the workout. The treadmill just stopped and reset itself. I started running again but by this time my heart rate had recovered down into the 150's. I also did not a have distance that could compare to the earlier time trial. I wimped out here. I called it a day - a 10 minute warm up with a hard 20 minute set - good for just about 4 miles.

I still have a swimming class later today.

LT run and swimming lessons

I did an easy 30 minutes on the exercise bike yesterday at lunch and then 30 minutes of back strength training. After I got home from work I attempted to ride the rollers again. My goal is to be able to ride them for 30 minutes with clip pedals by the end of the month - 13resolutions.

Today was a LT run on the treadmill. I warmed up for 0.5 miles and then increased the pace. I did not want my heart rate to go above 175 beats per minute. This is at the upper end of my aerobic zone. It is hard to maintain. I started at about 7:03 minutes / mile and increased every 0.5 mile or so by 2 tenths of a MPH. My heart rate hit 175 beats per minute at around 6:30 minutes / mile. I did not want to but I had to back off the pace for the last mile to maintain my heart rate below 175 beats. The results are as follows:

WU 0.5 miles 4:21- 126 HR AVE
1.0 mile - 6:46 - 158 HR AVE
2.0 mile - 6:31 - 170 HR AVE
3.0 mile - 6:50 - 173 HR AVE
CD 0.5 miles 4:14- 161 HR AVE

The total was 4 miles in 28:44 for a combined pace of 7:11 minute / mile.

I have my furst swimming lesson in about half an hour!

Working smart - harder than it looks

Everyone is a genius at least once a year. The real geniuses simply have their bright ideas closer together. -Georg Christoph Lichtenberg (1742 - 1799)

Yesterday only called for an hour bike ride. Hilly but most of the time spent in heart rate zone 1 / 2. In other words an easy workout just spinning along. NOT ENOUGH. So I did my entire workout plan and was done prior to the start of the work day. I still had my lunch hour to work out. As noted earlier I did the coliseum stadium stair run. This is some major intensity. It is a race against yourself as well as your cohorts. Tough workout so to speak. You have to 'bring it' and I'm good at bringing it. In fact, when I need to bring I just have to look outside. There it is sitting in the driveway. Tank full of gas and the engine doing that soft loping idle - just raring to go. In other words, when they say bring it - it is usually already brung.

Today's workout calls for a 45 minute swim and a 40 minute hill run. I like to swim at lunch on Tuesdays and Thursdays because a group of experienced swimmers meet at that time. They are very encouraging and always offer helpful tips. It is improving my swim skills measurably.

So I got out of bed for the 40 minute hill run. Specifically it called for a zone 1 / 2 with 6 x 30 seconds hard hill charges. Quite a bit easier than the coliseum. I was glad that I had the extra 20 minutes and enjoyed my coffee in bed. Feeling good I got on the treadmill and programmed my benchmark settings - 40 minutes at MAX 8.5 MPH with MAX 12 slope. This would be harder than the run prescribed by the plan. I started out strong but remember, like the XFL, there is no downhill on the treadmill - only less up hill. The heart rate was staying low and steady and I was still feeling strong. When I got to the MAX 12 slope it was hard, just as it should be. The heart rate had been slowing climbing to right at LT level (about 174 beats per minute). The problem was that this level of exertion felt harder than it should. The problem was the the heart rate did not drop on the less up hill. The problem was that my legs were tired. The problem was that I was tired. So, being here before, I looked at the window. There was nothing in the driveway. I checked the street - still nothing. The hills said bring it but it was nowhere to be found. I called it a day at 20 minutes.

Maybe I should try to follow this training plan thing... Still looking forward to swimming at lunch.

On a side note I am down another two pounds - 162.0 - 13resolutions

Time Trial - running

Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that!

- Lewis Carroll, "Through the Looking Glass"

I followed the diet yesterday even though it was a holiday - I did not get the results that I wanted 13resolutions.

I took yesterday off as a complete rest day - I never do this. The training plan called for a 75 minute easy spin on the bike. I hate days like that - it is hard for me to do the easy stuff and I almost always go harder that I should. So I skipped it by justifying that the training plan did not call for a 4000 yard swim on Saturday and only an hour run (not the 1 1/2 hour run that I did) and only a 2 hour bike ride (not the 2 1/2 hour bike ride I did) on Sunday. So I took the holiday off and did some yard work. I put pine straw out in the flower beds and chopped on some stumps with the axe - and practiced axe throwing for fun - I was better in the fall. I also followed the diet pretty close.

This morning I did a 30 minute running time trial (TT). These are hard. They are mentally hard. They are physically hard. I woke up early and got to the gym by 6:30AM - no breakfast - just running on empty. I jumped on my treadmill - I always use the same one - and did an easy 10 minute warm up (real easy 10:00 minute / mile pace). At ten minutes I pushed up to a 7:00 minute / mile pace and held this for another ten minutes. This is were it gets hard. You take your average heart rate for the next 20 minutes. At the end you should feel like you have given everything. Not easy to do on a treadmill when you are not chasing someone or there are not wolves or bears chasing you. So twenty minutes into the run (10 warm up and 10 harder warm up) I pushed the pace to about a 6:27 minute / mile pace. I was able to carry this for about ten more minutes and then I had to back off just a little. I was, however, able to finish strong for the last five minutes and slowly, incrementally, increase the speed - by a tenth or two at a time. I finished running the last minute at a 6:00 minute / mile pace.

This was not my best time trial - my best was outside running to work last spring. The distances do not matter only the heart rates (but the working set of 30 minutes I covered 4.5 miles and 7.7 miles for the hour.) The last twenty minutes of the Time Trial I averaged 174 beats per minute (that is just about were I was last spring). Theoretically this should mean that I can carry that heart rate for about an hour without blowing up. Easier said than done. I will try this heart rate out in a tempo run some time in the near future.

Swimming at lunch.

Not quite jumping...

FYI - I was down 2.8 pounds since yesterday - the diet is getting back on track (13resolutions).

I went to the gym again last night to make up my cycling that I missed due to the (surprise) pool being back open. I got to the gym just after 5 PM. School started back up yesterday and the gym was packed. This is typical - all the students trying to lose the holiday weight or the freshmen 15 (I actually think it is more like 20 now a days).

The only exercise bike that was available was a recumbent that did not have all of the foot straps. I was in my cycling shorts so I was committed. Besides, I had brought a book with me and the session only called for 1 hour at low intensity.

Even reading the book and listening to fast techno music (podrunner) I was bored by about 30 minutes. I lasted until 45 minutes and then decided to mix it up. I jumped on a just available treadmill (the good thing about the new students at the gym is that they do not last long) to do a BRICK workout. I have not done a BRICK since, I'm guessing, before Thanksgiving. A BRICK is moving from one exercise to another with very little time in between - usually from biking to running. Your legs feel funny - like bricks.

It must have been the change of pace or the easy riding but the BRICK felt good. I started out at 8:30 min / miles for 2 minutes. Felt good. I went up to 8:00 min / miles for a couple of more minutes. I cranked up the music and I settled into a 7:03 / 6:53 min / mile pace for the rest of the 2 miles.

For an impromptu BRICK I was pleased with the sub-14 2 mile endeavor. It sure made the last 15 minutes pass quickly.

This morning I did not exactly jump out of bed but I did get going early. I was able to complete a slow 6 mile run at the gym in just under 48:00 minutes (about 8:00 min / mile). Getting the run out of the way will allow for me to get the swim in at lunch.

Ballroom dance class this evening.

swimming again

Hit the rollers at home before work on Monday. Just an easy 30 minute ride with a few lite intervals. Nothing taxing just a nice wake up. At lunch I decide to test the Achilles again with another five mile run. I increased the pace just a little after a warm-up (total was 5 miles @ 8:00 minute pace - 40 minutes). I experienced no pain in the Achilles area, however, in the last mile my right hamstring started to fatigue. It got just a little tight. Thinking back a couple of weeks to the 'Death March' I remember the same sensation. I am wondering if the fatigued hamstring altered my running stride and that is what has irritated the Achilles. I have to pay attention to this next time.




On Tuesday I got back into the pool (standard 25 yard pool). This is like only the second time I have been i n the water in 2 months. I miss the early morning routine of seeing the sun come up out in the middle of Lake Serene. This swim was, surprisingly, enjoyable. I started out slow and did a couple of sets of 100 yards and then several sets of 200 yards. I finished off with a steady 700 yard swim (14 laps - there and back or 28 lengths - just there). I did not get too bored swimming back and forth in the pool and just tried to concentrate of correct form. Total swim was 1500 yards. As a side note - for the Ironman swim (2.4 miles) -

1 mile is 1760 yards
2.4 miles = 4224 yards
4224 = 169 lengths of the pool
4224 = 84.5 laps of the pool

Into the wind...

Sunday was a tough exercise day. I started the day fine but was not feeling the exercise. This sometimes happens, even to me. However, I will always give the outing a fair shake and almost always I will get in the groove. When running I will not call it a day until at least a couple of miles are under my belt. At about the 2 mile mark I will start getting into - the endorphins will start flowing, the neurons will be firing - there will be joy in the world again. I never come back from an exercise session sorry for having done it - even if I am not feeling it mentally I know that it was good for my body!

So I decided to go for a bike ride on Sunday. My legs were feeling good even though I had a demanding run the day before. I was not sure how far I was going to ride but to be on the safe side I provisioned enough for a 50 mile ride. (A couple of granola bars.)

I set out on the bike and I was not into it but I was going to shake it out. There was a strong head wind that I was pushing through. On the bright side the sun was shinning and the weather cool - just about perfect. I was travelling at a good clip and blew past several runners and bikers. I quickly decided that I was only going to do a quick 20 mile ride. My heart rate was not reading on my exercise watch so I had to restart it. That blew the opportunity to do a time trial. I like to race against my best times. They are not always comparable (ie. wind, temperature, trace congestion, etc.) but I do enjoy comparing today against my best.

Well the 20 miler changed to a 12 miler and I turned around Epley. I was a little demoralized.

Later in the afternoon Jodie was going for a run. I almost never run with her - when you run with her she feels that you are competing and she can not run at her pace. Anyway, she let me run with her. I raced her to the end of the street and told her to hurry up - lol - that was a joke.

I ran at her pace and at about the 2 mile mark my Achilles tendon started to get tight and hurt. This happened a couple of weeks ago when I switched to a new pair of shoes (New Balance). I had not experienced any pain for about a week and I am not sure why this came back. We ended up with a 4 mile run.

Today, I rode in on the bike - cold and windy (tomorrow the low is 33). Still a lot of discomfort in the tendon. I decide to stay off the foot and only do strength training at lunch. I never follow a plan and attempted my usual Monday routine. I started the 'Alpine Trail' at max 8.5MPH and 12 incline for 45 minutes (last week was 40 minutes).

After the first hill (20 minutes) my foot was aching. I stopped the machine. The rest of the session was chin ups, pull up, back and abs.

The ride home I felt great even though the wind was strong.

Running ragged

Have really stepped the running up this week in preparation of the half marathon at the end of next month. Rode the bike in Monday morning. It was brisk and although I did not time the ride I feel that it was rather fast. I have made this mistake before - time trialing every ride. There is no recovery for the wicked. I had to stop timing the rides - I always tried to beat the last one. Not doing that anymore, but the ride was fast!

Decided to increase the time on the "alpine trail" treadmill run for Monday. Max 8.5 MPH with an incline of 12 units (units because I really do not know what it measures but 15 is the highest) for 40 minutes. This comes out to a very challenging 4.5 miles in 40 minutes at near constant incline. There is no decline on the treadmill just less incline. After the first hill the flat section at 8.5 MPH gets you going.

Ran home from work in the afternoon (6 miles). It was a steady pace and felt good. Saw Lance out on the trace on his bike. We slowed and we chewed the fat a bit. He rehashed and relived the recent Heritage Triathlon. I was jealous of his war stories - I missed this race. It is always hard to talk to someone on a bike when you are running. At even the slowest pace on a bike you are trying to keep up on foot. We talked for maybe a mile and I was wearing down.

That gave me 10.5 miles for the day. Not too bad. Since I left the bike at work I knew - and was prepared - to run back into work in the morning.

Another brisk morning so I wore some light gloves and a log sleeve technical shirt under a cycling jersey. I was dressed just about right. For fun I pushed the pace when I encountered the dots. Not a fast pace but I did pick it up a bit.

Saw a guest lecturer at lunch so no workout. Still have to run or ride home - have not made my mind up yet but I have nearly 30 miles in 3 days. I like to push it when I feel it but sometimes I need to temper myself.

The stadium ate my lunch

Drove in yesterday morning due to needing to run some errands in the AM and PM. This would only be a one-a-day exercise day and a small break from the grind.

Ran out to 'The Rock' to run the stadium stairs with Vic, Chad and Richard. This was a tough day. I wore a pair of old running shoes and it was very apparent. Cardio wise I was doing well but my legs and feet hurt. Not hitting the stadium for a couple weeks was noticeable.

Successfully completed three sessions and then back to the gym. Gym felt better then the stadium and we did several bouts of abs with the medicine ball. Good times. Felt strong.

Today I rode the bike in and at lunch decided to try the treadmill with the 'Alpine Trail'. This is a challenging workout. I set the max speed at 8.5 MPH and the max incline at 12 for 30 minutes. I can complete this session but it is definitely a work out that is felt in the calves.

Did chest workout with Vic and Chad for first time in a couple of weeks. Started at a higher weight (205) and then dropped down each set. This is the first time in a very long time that I gone to failure on each set. I will be sore in tomorrow.

On a side note I will be working all night again and bad food will be present.