My recent weight workouts have been divided into two parts. The first part of the workout is for strength - lower reps, higher weights, while the second part has been more about moving rapidly through sets with more reps and lower weights.
For the first part of the workout, I do 3 sets. My goal is to build to 3x8. Once I can do 3x8 at a particular weight, I go up in weight and try to start at 3x6 at the higher weight.
Last Friday, I finally hit 3x8 on both of my strength lifts for my upper body day. The first lift is incline DB presses and the second is 3-point DB rows. I was using 50 pound DBs for the presses and 40s for the rows. So today, I went to 55 and 45. I can barely type right now because of the additional weight I lifted this morning.
On my third set of presses, the last rep almost didn't happen. I just barely lifted the weight and there is no way I could have done another rep. I was actually concerned about what direction the DB would go if I failed. I'm sure a 55 pound DB would cause some real damage if it landed on my head.
After those lifts, I moved on to Swiss ball push-ups/jackknife combos, lunges with DBs, cable rows, DB squat presses and close chin-up grip lat pulldowns. My shoulders are just fried right now.
Last night, I had a great run. At lunchtime yesterday, I went and bought new shoes and I felt the difference in the run. I ran between an 8:30 and 9:00 pace for 8 miles. Most of the run was on the bike path along the shore of Lake Champlain, as the sun was dropping low in the sky. It was getting very cool towards the end of the run.
Tomorrow is my last Yasso 800 workout before the marathon. A meeting I had planned for tomorrow morning was cancelled, so my day is a bit less busy right now, and I won't have to fight to squeeze the workout into the day.
In an hour, I'm off to see my chiropractor. It's definitely time for a visit. He and I will decide today if I need one more visit before the marathon or if I should be all set.