Run: 4.2 Miles
Time: 42:58
Pace: 10:14
I love this time of year to be able to go out at 8pm and still have the sun out is awesome. Some things I noticed about last nights run....my easy pace seems to now be close to what my race pace has been for the shorter distances. I didn't feel like I was pushing at all on the run and still averaged just over 10 minute miles. I'm very excited to see what my time will be on the first leg of my race next weekend. Based on my training run times I am setting a goal of a sub 30 minute 5k. The run was great and I didn't want to stop but my wife had plans with one of her friends so I had to get back.
Today was shoulder/triceps/core (I added some chest and bicep work)...
Dumbbell Front Raise 4x10
Dumbbell Laterial Raise 4x10
Dumbbell Shoulder Press 4x10
Machine Shoulder Press 4x10
Tricep Pushdown 4x10
Dumbbell Tricep Extension 3x10
Weighted Crunches 4x15
Straight Bar Curls 3x10
Hammer Curls 3x10
Regular Curls 3x10
Bench Press 3x15
Tomorrow will be another brick session out at Donaldson center. Have a great Friday! - Jason
3 comments:
Great job!! Before my leg was really bothering me I felt the same way about my pace speeding up...that is so awesome to see. Your hard work is sure paying off!
You can do a sub-30 5K for your first leg. That run proves it. Nice job, Jason! How much time we got? One week? Woo hoo!
Way to go!
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