Today I got in a quick 3 mile run on the treadmill at an 8:34 pace. I set the workout to aerobic so the incline would vary from 1-3 and made it fine.

3 Mile Run @ 00:25:42
152a, 165m

Then I lifted. Unfortunately, I have only gotten in 1 weight training session a week the last couple of weeks and I am feeling weaker.

Weight Training

CORE
Back 2x15 @ 10 lb plate
2x15 Captain's Chair (straight leg)

SHOULDERS
Overhead Press 1x15, 1x10 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

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

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

BICEPS
2x12 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine