2fers

this am got to the gym early to complete the following:

set 1
step up w 10 lbs each hand 10x each side
pull rows 10 lbs 12 each side 2 sets; 1 set flamingo rows w 10 lbs each 6 each side
hip flexor lifts 12 each side


set 2
cockroach 1 set 30
chest press 10 lbs each hand, 12, 2 sets
tricep bends 1 set 10 lbs each hand 12, 2 sets 5 lbs each hand, 12
chest fly 5 lbs 12 3 sets

set 3
sumo squat w pull up 10 lbs each hand 3 sets 12
5 lb chest riase and side shoulder raise 3 sets 16 total


st 4
4kg ball bounce each side
plank
step raise

will come back to run later

Running down a dream

Last night I ran 7.45m at the gym. It was kind of on accident which is pretty ironic. I wanted to run at least 4 but then Villanova was on and then I don't know I was already at 6miles, might as well make it a 'long' run.

I had no problems running but I have noticed my foot has a new issue. The outer section of my foot, top side, under my toes (so the bridge of your foot maybe? but the outer side) feels like it has rugburn in it. Not on it, in the muscle. It's an interesting feeling and it doesnt ever hurt... I just feel it when I press on it. WEIRD. Also my knee twinged so I know its time to do more strength! and speed!

Since I'm running the San Diego half in June I'm looking to set my goals high. I want to run in 2:10. I think that's totally doable. Especially if I don't have to up my runs past say 7 or 8 miles until like late April. I think I can easily (well not easily really) get up to running 5-6 miles at 10 min pace within a month... after that will be the challenge.

This weeks plan is to run tomorrow after work and then again Thursday (easy 3) and then Saturday run 5-6m. That will put me at 19 or so for the week. Right where I want to be :)