Notes
Nutrition: Nothing prior. Water, 1 GU's and 200 calorie gummies.
Terrain: Flat
Body State: No pain! Joints felt sore. Legs were very tired. Ran sub 8 minutes first 10 miles. Last 10 miles was tough.
Other Comments: Morton Stretch during run. Worked very well.
Weight Lifted: 3 sets of 60 side crunches on exercise ball. 3 sets of decline situps with 8 pound medicine ball. 2 sets of bicycle crunches 100 reps each. 25 pound free weight benches times 3 sets of 20 reps each. Decline pushups. First set 50, second set 40 third set 25. 15 pound free weights arm swings. 3 sets of 10. Punching bag pushes 2 sets of 25 each for each arm. 3 sets of shoulder shrugs with 25 pound free weights.50 reps each. Lower back swings with 12 pound weights. 20 reps of 3 sets. Shoulder exercise with barbell of 40 pounds. 3 sets of 10. 2 sets of 20 crunches with 10 pound free weights while holding body up with arms.