2.28 Captain Eames Miles in 18:47

Wasn't feeling too great after a couple of afternoon Captain & Cokes this afternoon, but I still decided to hit the local roads to get a bit of exercise. I left the house on this nice evening of about 67 degrees w/ the sun going down. I proceeded to run 3 loops around Captain Eames & Cedar before running back to the house. I finished the 2.28 mile run in 18:47 for an average pace of 8:12/mile.

Pretty sad that I was dogging it towards the end of a run of less than 3 miles, but that is what happens when you don't put in a run for a week.

Mid-day Bicep & Tricep Workout

Got to the gym today for a bicep and tricep workout. After stretching I did standing bicep hammer curls at 25-30-40. I then used the curl bar to do nosebreakers at 50-50-60 w/ bench press finish on the sets. Afterwards, I did long bar bicep curls of 55-65-70. I then did tricep press of 50-60-70-80. I finished the workout with bicep rope pull downs at 10-20-30.

Weight = 182

3.21 Miles on the Treadmill in 23:35

Hit the gym at lunch-time for a planned treadmill run and short back workout. I stretched out and walked a bit on the treadmill before starting my nikeplus. I ended up running 5.02 kilometers (3.21 miles) in 23:35 for an average pace of 4:41/km. This time is not very far off my fastest 5K, so that was good news. According to the treadmill, I burned 507 calories.

After cooling down a bit, I went downstairs and worked on back. I did 2 handed dumbell raises for my upper back of 25-30-35, then did sitting cable rows of 60-80-90.

Weight = 181

Lunch-time Shoulder Workout

Made it to the gym again at lunch-time, this time for a shoulder workout. After changing and stretching out, I did 25-15-10 lb dumbbell standing shoulder raises, 60-70-80lb shoulder shrugs, 135-145-135 sitting overhead bench, 65-75-80 on shoulder long bar raises. Not a bad workout for 40 minutes.

Weight = 181

2.01 Mile Run Around Ashland in 16:53

Went for a nice little run around the neighborhood in Ashland tonight. The temps were in the low 60s when Sara and I hit the streets tuning into our respective Ipod Nanos. I rocked out to a little Trevor Hall and pounded out just over 2 miles in 16:53 for an average pace of 8:22. The run wasn't all that fast, and I didn't feel that well, but the key is getting the work done.