Week 10: Strength and Speed Work

Today was a good workout. I missed the speed workout yesterday, so I pushed it to day and will bump tomorrow's off day in favor of what would have been today's mid distance run. So, today I did a weight session and speed workout.

Weights:

1x10 One legged roman dead lifts
1x10 One legged squats
1x10 alternate superman on knees
1x10 Obliques
1x8 Torso thrusts
20 crunches
3x8 @ 135 Bench Press
3x6 Pullups
3x8 @ 65 Standing preacher curls
8x50,60,60 Tricep Press Downs
3x8 @ 15 Standing Front Lateral Raises
3x8 @ 55 Standing Rows
2x10 @ 45 Squats

It was 44 degrees and sprinkling outside today, so for the speed workout I stayed inside. My hammies have been screaming lately, so I didn't want to take a chance of pulling something. It turned out for the best because I was able to get a feel for what it felt like to run at 7, 7.5, and 8 minute paces on the treadmill. I did 5x400 at 5k pace. The first was around 7.5mph. The last finished at 8.5mph I walked 60 seconds in between sets. It was a little awkward accelerating and slowing down on the treadmill, but I managed. Afterwards I felt strong and my hamstring wasn't tight or hurting at all.

Before the workout I had a French Vanilla Trim Advantage® Meal Replacement Shake. After the workout, I had a Nutrilite® Vanilla Protein Shake. It should be illegal for that much protein to taste that good. Later, I had a can of Progresso Italian Wedding Soup, which I don't recommend to anyone...ever. (Our dog wouldn't eat it, but I did. I ate every last spoonfull because Shell made it and I appreciate the effort. Thanks baby!!)