Week 8: Speed and Strength

I've missed a couple days this week. Today I made wednesday's workout and threw in a weight session just for good measure. I started out at the McNeal high school track doing 7x400 with a 45 second rest in between sets. I averaged about 1:37 on the 400. That puts me at around a 6:30 mile, which was the pace I wanted for these 400's.

After the speed work, I headed over to the gym for a quick lift. I felt pretty good when I got there, so I stretched it a bit longer than usual.

2x16 Leg lifts

2x25 Bicycle crunches

1x10 Leg thrusts

2x8 @ 30 lbs Single leg squats

2x10 alternating Calf raises

3x6 Pull-ups

3x10 @ 135 Shrugs

3x8 @ 65 Standing rows

3x8 @ 79 Single arm bent cable rows

3x8 @ 15 Standing front raises

3x8 @ 35 Dumbbell military presses

8@135, 8@155, 8@165, 6@185 Bench press

Afterwards, I was cached. I headed home for dinner with shell and a good night's sleep. Sleep didn't really come that early, but the dinner was slammin'. Shell baked tilapia, made spanish rice and black beans. Served with fresh tortillas. She did an amazing job on dinner. Thanks love. It was just what I needed.