2.06 Mile Treadmill Run in 16:45

I had great intentions of getting in a full 5K run on the treadmill at the gym this morning. I started out at an ok clip, stopped for a little bit to stretch and forgot to turn the nikeplus off, so it threw off my time a bit. Regardless, I got a little over 2 miles and then lost the desire. I ended up finishing the 2.06 mile run in 16:45 for an average pace of 8:07/mile.

Afterwards, I lifted biceps for a while.

Weight = 184

Chest Workout

Got to the gym at lunchtime for a chest workout. After stretching I started with cable crossovers at the high and low levels. At the low level, I did 30-35-40. At the high level I did 35-45-50. I then lat pull downs of 90-100-110. I then did assisted bench of 130-135-140. I finished with flys of 40-50-62.5.

2.02 Mile Treadmill Run in 16:31 + Shoulders

Felt a little better today, so I decided to start my workout off with 2 miles. I ended up finishing the 2.02 mile run in 16:31 for an average pace of 8:10/mile. After cooling down, I went downstairs and lifted shoulders for awhile. Exercises included shrugs, sitting shoulder raises, assisted shoulder raise bar, and dumbbell shoulder raises.

Weight = 183

1.64 Mile Treadmill Run in 12:40 + Biceps

Got to the gym at lunchtime today, but didn't feel so great. I still decided to give it a go on the treadmill and see what I could do for a couple of fast miles. I ended up running the 1.64 miles in 12:40 for an average pace of 7:42/mile before deciding that my legs were not cooperating today. After the workout I went downstairs and did quite a few bicep exercises before calling it a day.

Weight = 183

2.86 Mile Treadmill Run in 22:45 & Bicep Workout

Got to the gym at lunchtime today with the idea of banging out more in the range of about 5 miles. I jumped on the treadmill, got it going up to 7.5 and started hitting the mileage. Around the 15 minute mark, I started stressing about some stuff I had to accomplish at work, which also coincided with some fading confidence in my ability to run a hard 5 miles pain-free. So, I reset my sights on a shorter distance. After raising the speed to 7.6, 7.7, I then decided to really hammer home the last 1/2 mile. I ended up raising the speed between 9.2-10 for the final half mile, which really brought down my mile pace. I ended up finishing the 2.86 mile run in 22:45 for an average pace of 7:56/mile with 412 calories burned.

Afterwards, I went downstairs and did long bar curls and long bar raises. After that I was pretty much spent and called it a day.

Weight = 182