091230

run x 15 minutes 1.75 miles
one-arm throw 8# 3 x 8
ball squat 15# 3 x 8
lateral jump 3 x 10-12

091229

awu
run x 30 minutes ~3.7 miles
stretch

091228

awu
run x 15 minutes (TM) ~1.7 miles
seated row 125 3 x 8
pull down 125 3 x 7
push downs 45 3 x 10
leg press 180 3 x 10
dumbbell row 40 3 x 8
core

091227

run x 45 minutes ~5 miles
dumbbell swings 30#'s 3 x 8

091223

awu
run x 33 minutes ~3.7 miles
stretch

091222

bike x 15 minutes
incline bench 115 x 4
shoulder press 65 x 8
squats 135 x 4

091221

awu
run x 30 minutes ~3.7 miles
stretch

091220

bike x 15 minutes
elliptical x 15 minutes
squats 175 x 3
bench 135 x 3
pull downs
calf, knee ext, leg curl 3 x 10 each

091219

Track workout ~5 miles
400 x 2
300 x 2
200 x 2

091218

bike x 15 minutes
ball squat 3 x 10
box jump 3 x 8
standing cable chest press, pull back, and shoulder press 20 each

091217

awu
run x 30 minutes ~3.5
stretch

091216

Bike x 15 minutes

Strength upper/core

091215

awu
run x 30 minutes ~3.5 miles
stretch

091214

Elliptical x 15 minutes
Hip abd 55# x 20
Shoulder press dumbbell, Shrugs 30 x 8 x 3
MYRTL
Core

PM track workout

091212

Elliptical x 15 minutes
bike x 15 minutes
squats i rm 195
shoulder press 1 rm 105
nautilus dead lift 160 x 2

091211

run TM x 30 minutes ~3.5 miles
10m strides x 6
stretch

091207

left heel pain
rest until friday

091206

Elliptical x 15 minutes
bike x 15 minutes
strength upper/lower

091205

run x 43 minutes ~5 miles

091203

awu
run x 30 minutes ~3.6 miles
stretch

091202

Bike x 15 minutes
25# dumb bell thrusters 3 x 8
pull ups 3 x 8

091201

awu
run x 30 minutes ~3.7 miles
stretch