Run, Shoulder Work, OHL

Afternoon

On treadmill
2 mile warm-up
0.5 mile @ 9:00 pace, 1 mile @ 7:00 pace, 0.5 mile @ 9:00 pace

Shoulder work

• DB shoulder press, 12-10-8-6
• L lateral raises
• rear deltoids
• DB shrugs
• upright rows

3 x 20 @ 45# overhead lunges

Notes

• Body: Legs are a bit tired.  Right hip flexor/lower right back some slight pain.
• Workout: Specific target work today, went well, felt strong.
• Run: Good run today, running a mile @7:00 wasn't bad.  I need to drop that to 6:00 pace though, and I'll slowly do that.  4 miles total.  I'm shooting for 12 because I have 18-24-hr event coming up next Friday night, so I am tapering in a sense.