Sunday Workout:
Warmed up 3 miles, 7:12, 6:38, 6:25. Plan was to run 5:10-5:15 for 5 miles. I was so psyched for this workout I was nervous the day before. After realizing I missed the Bradford Valentines race I almost skipped the effort, but after the fact I'm so glad I went for it.
Went 5:12, 5:10, 5:07, 5:12, 5:05 for 25:46 for 5 miles. Fastest 5 miler I've run in years, actually. Sore on Monday, but otherwise not wasted from the effort.
2 miles down for 10 total.
Monday:
9:30 AM: 4 x bench press, 12x95lbs, 12x115, 12x125, 10x135. 3x12 reps of military press, 50, 60, 70 lbs. 3x12 lat pull downs, 115, 125, 140. 3x12 of 40 lb triceps pull-downs. 7 minutes of planks, alternating left, right and double arm.
12:30 PM: 7.2 in 49:50 with Mallard in Pelham. Great run. Feeling nice and recovered. Windy.
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