back in the gym

todays 45 min weight workout:

set 1-
abs- legs with step ups laying flat- 2 sets of 12
knee rehab front and side- 2 sets 10

set 2-
one point dumbell row (balancing on one leg) 3 sets 6 each side
setp up with 10 lb (each hand) push ups on bench 3 sets 6-8 each side
ball throws back and forth- 30 back and forths 3 x

set 3
chest press- 20 lbs (10 each hand)
single dumbbell overhead squat (bottom hand 10 lbs top hand 5 lbs) 3 sets 12
back lunges with static lunge- 3 sets 12

set 4
plank 3x 30 seconds
ball sit ups (green weighted ball) 2 sets 10

foam roll

not too shabby. knee felt quite tight as does my IT band... need to see brandt... tomorrows tempo run is scaring me, should i aim for yoga tom am?

Where does the time go?

I am knee deep in marathon training. I need to focus. I also apparently didn't log on for the last 2 weeks, what in the hell?

Let's see... urban athletics is kicking my butt, speed trials were tough but I ran a 8:03 mile in speed trials which is faster than I've ever run in my life so I was happy with that. I felt awesome.

I'm up to running about 19 miles this week which is a huge increase so I'm doing the lower end of the mileage spectrum. I think i ran 12 miles and a bit less the week before.

This week is shaping up to be busy. 3.5 miles last night, 5 on Thurs, 8-10 on on Sunday and an easy 3 on Friday...