Today's workout was tough. I got up early, went to the gym and did my core, then a tempo run and then upper weights.

CORE
3 x 1:00 Plank (balance on ball)
1x15 front, 2x8 side, 1x8 front Incline Sit Up
1x15, 2x12 side incline leg up
1 x 1:00 Plank with Rotation each side
1x10 Ab Crunch Machine @ 20 lb
Back 2x 15 @ 10 lb plate

The tempo run kicked my ass as I decided to do a hilly route on the treadmill at an 8:27 pace. Halfway through, I was beginning to get woozy (at 4% incline) and re-set the terrain to my usual 1%.

Race Pace 5 Mile Run @ 00:50:00

1 Mile WU @ 9:39
127a, 144m

4 Mile Race Pace @ 00:34:00
156a, 173m

.25 Mile Walk

Then I was just terribly weak during weights and after a couple of sets, I took my reps down to 12 just to make it through.

Weight Training

SHOULDERS
Overhead Press 1x15, 1x10 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 8 dumbbells

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x12 @ 125 machine

BICEPS
Concentration Curls 2x12 @ 20 dumbbells