Um.. Wrote out a whole update and them Blogspot spazzed out. Ah well- here is the condensed version.

3 miles at the track in 41 m 18 s. I need to work on shaving that time down.

Training:

Foam roll: All over, the usual routine

Dynamic stretch: Hip cross overs, scorpion, bird dogs

Static stretch: Hamstrings, calves

Floor work: Ball reverse crunch, ball hip crossovers

Stability ball: Reverse hyperextensions, bridges

Body weight: Squats, forward lunges

Balance: Bosu squats, single leg deadlifts

I went way overboard with all the stretching stuff, and it zapped my energy for the rest of the routine.

Dbell tricep extensions: 10 lbs x 3 sets x 15 reps

Dbell curls: 10 lbs x 3 sets x 15 reps

Dbell squats: 10 lbs x 3 sets x 15 reps

Dbell overhead press: 5 lbs x 15
8 lbs x 15
10 lbs x 15

Seated rows: 30 lbs x 15
40 lbs x 15
40 lbs x 15

Lat pulldowns: 50 lbs x 3 sets x 15 reps