I had an excellent workout tonight - one worth blogging about. For the first time, I ran a full 3 miles without walking. I maintained a base pace of 6mph (10 minute pace) with a regular run pace of 7mph (about 8:35 pace), and finished with incrementally faster runs in the third mile of 8.0, 8.5, 9.0, and 9.5 for .15 to .30 miles each to finish out the run. My end time was about 26:15, which betters my previous best by 45 seconds. Woohoo!
On top of it all, my abs were good, I did some curls and thus were good and clean, I did 3 sets of 15 push-ups, and those were good, I did 3 sets of tricep pull-downs at 90, 100, and 110 lbs. (3 x 10), and those were good, and then I ended with hang cleans (2 attempts sets, 1x8 and 1x6), and those were ok (first set at 135 was fine, 2nd set at 145, I dropped it on #5, but re-racked, took a minute to regroup, then finished the last 2 reps).
My only commentary is that my right quad is now bruised from the cleans. It's never bothered me before, but I've always worn longer, lined shorts. Tonight I did the cleans in running shorts, so was bouncing the bar directly off of skin, and that seems to have left a mark.
If only all my workouts could be this good! :)
