Well i am going to call my self healed. i did a 6.75 mile run today and no pain. That is very good cause my half marathon is a short 5 days away. woohooo this is a very good thing. my run took about one hour, well 1:01:45. Pace was ok a little fast maybe at 9:03. try for a LONG run tomorrow of around 10-12. i know i wont be running Friday at all and very short distances Wednesday and Thursday.
Also did my weight lifting today. About 45 mins of hard core lifting
lift sets reps weight
bench press 3 10-12-14 125
seated row 3 12-14-16 70
incline bench 3 10-12-14 85
calf raise 3 10-12-14 90
lat pull down 3 10-12-14 125
shoulder press 3 10-12-14 55
leg ext. 3 10-12-14 60
upright row 3 10-12-14 55
leg curls 3 12-14-16 35
over head row 3 12-14-16 35
tri push down 3 12-14-16 60
delt front/side 3 8-10-12 17.5
delt back 3 10-12-14 12.5
chest flys 3 10-12-14 17.5
not a bad work out for 45 mins. gotta love that post work out pump. going to need some extra sleep tonight.
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