Tuesday, October 20, 2009

Tempo and steady.....

This morning I joined the group for a 5:30am run. Pretty much it was to be a steady 7 miler with a target of about a 6:45 minute pace, but it felt almost like a tempo run for me on my dead tired legs and badly blistered foot. Luckily, I was able to keep up despite the hills. We ended running at around a 6:40 pace for the 7 miles. Not bad for me and on dead legs as well.

I returned home to find my blister bleeding again which will make for a sore foot. Bummer....

Hit the gym for back day...


Low rows - 4x12
High rows - 4x12
Wide Grips Pullups - 4x12
T Grips - 4x12
Shoulder Shrugs - 4x15 - hold for a 3 count
Close Grip pullups - 4x12


Crab crunches - 4x15
Leg Raises - 4x12

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