10K Training Week 8 Day 2

Tonight I did a typical BFL style Upper Body Workout with Ellen

Chest
Dumbbell Incline Chest Press
12x40(ea) 10x50(ea) 8x50(ea) 6x55(ea) 12x45(ea)
Dumbbell Incline Chest Flys
12x30(ea)

Shoulder
Lever Shoulder Press
12x60 10x75 8x90 6x105 12x75
Lever Lateral Raise
12x65

Back
Lever Seated High Row
12x90 10x110 8x130 6x150 12x110
Lever Seated Row
12x115

Biceps
Hammer Curl
12x30(ea) 10x35(ea) 8x35(ea) 6x40(ea) 12x30(ea)

Preacher Curl
15x40

Triceps
Cable Pull Down with Rope Attachment
12x100 10x120 8x130 6x150 12x120

Cable Forward Triceps Extention
12x90

(ea)= each hand

My 10K is in 17 days and I excited to be almost done with my training. I was doing 14-15 miles a week till I hurt my foot. I have done 5-6 miles a week the last few but I am kicking it into overdrive the next 2.5 weeks to see if I can get my distance back up. I am not worried about speed just finishing. I have been doing one UBWO a week to keep my strength and I am looking forward to starting a challenge on 1-17-11. Running has been nothing like I expected. I figured I would lose weight and some muscle but I have put on 8 lbs in 8 weeks and half of it is muscle.