8-17-08

Ran 7.4 miles this morning (would have gone to at least 7.5 but my plan called for a 70 minute run so I stopped at 70 minutes).

In a few hours I'm going to do the 3,200 meter swim workout that I was supposed to do after my 47 mile ride yesterday. I was pretty tired so I put it off to today.  

32 min run

does running up and down the stairs a hundred times doing tons of laundry count??

Was supposed to be a rest day ... but ... for some reason I started getting very irritable and restless about not doing something ... 'gotta burn some calories some how" kept running throughmy mind .... so ...

... went to YMCA and worked on bi's and tri's with weights: 3 sets of preacher curls with EZ-Curl bar - each set followed by a set of tricep "pushdowns" on the cable machine, then 3 sets of curls while squatting down and against a wall (back flat against the wall, thighs parallel to the floor) - with each set of those followed by a set of tricep pushdowns, then 2 sets of speed curls with dumbells (placed 20 lb., 10 lb., and 7.5 lb. dumbells on a rack - then do standing alternating hammer curls as fast as possible but with perfect form, no rocking, shoulders still, elbows locked to your sides.  Do 20 lbs. to failure, drop them and immediately pick up the 10 lbs. and do as many as fast till failure, etc ...)

Then a 5k run/jog outside, followed by 4 sets of 100 yard sprints/50 yard walk.

Back inside for 30 minutes cardio on Eliptical.  Loooonnggg stretching session, 20 minutes jacuzzi.