Daily Run: Last Chance for a Double Workout

July 31, 2008 at 10:25 am | Posted in Daily Run, Strength Training | Leave a comment

Time of Day: 6:40 AM

Weather: Extremely humid but breezy

Duration: 54 min.

Estimated Distance (based on assumed pace of 7:35/mile): 7.12 miles

Notes: I popped out of bed all excited about my workout and my day. I got most of my unpleasant errands/chores out of the way earlier this week and I don’t start work until Monday, so I should have some good days ahead! Today I drove down to the gym to start my run there and lift weights afterwards. It was hot and uncomfortably humid this morning. I had a very average run and was dripping with sweat when I headed to the weight room. Good thing I brought a towel and a t-shirt.

Strength Training

Next week I’ll have to go back to doing weights after work instead of getting them over with right after running. I did the usual 2 sets of 15 reps of the following arm exercises:

  • Lat pulldown
  • Lat row
  • Shoulder press
  • Vertical butterfly
  • Chest press
  • Bicep curls
  • Tricep dips/extensions


  • 30 inclined sit-ups holding a 6-lb. medicine ball
  • Home therapy exercises (Hip Hikes and Pods)
  • Core workout (linked in side bar). I’m in the Base week Phase 2.

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