Sat & Sun - 8/4 & 5 & Week Recap

Saturday

• Ran 5.3 miles in 50 minutes, walked for 16 mins c/d.  Total 66 minutes.

Had the kids this weekend so it turned into a re-feed weekend, which I probably needed after two weeks of fairly strict diet/cutting.  We went to Dicks, the gun store, swimming pool, then to Glory Days for dinner and Sweet Frog for desert.  Also had a couple bowls of cereal, etc.  Lots of carbs.  Still generally stuck to normal fasting/feeding window (2PM-9PM).

Sunday

• Hiked for 2 hours at Great Falls, VA.  

I decided to take the kids to do the "Difficult Run" hike at Great Falls, the VA side.  The boys and I did the Billy Goat trail on the MD side a few weeks/months ago.  It was really hot and humid today so we never really made it to "Difficult Run".  We ended up hiking/climbing/exploring the "River Trail".  Really pretty.  Went to a late lunch after the hike and I ate well with lots of carbs in the afternoon again.  Stuck to fasting/feeding window (2:30-9:30PM).

Week Ending 8/5/12:
A really good week.  3 runs, 3 WO's, 1 double. Really great week from a WO and diet perspective.  My weight was down to 163.8 (and generally 164.x most days) until the re-feed.  The 3 workouts were all excellent.  I did 3 full upper body WO's this week rather than my normal split.  These WO's were VERY tough and very energy consuming. Not much "fluff" in these WO's as they are primarily all compound movements using large muscle groups (chest,back,shoulders).  The only "fluff" exercises were a few curl and tri movements, which weren't exactly fluff either.  Dips were exceptionally strong this week, as was other tri work.  They are getting stronger.  Had some really good heavy chest sets and good back work.  Took it "slightly" easier on shoulders because of the impingement PT has me working on, and simply because after real heavy bench work, shoulders don't need a ton, nor have the strength for a lot of work.  
The three runs were OK, nothing of note really except that my knee is feeling a little better so the rest last week must have done some good.