I had to go to a different gym than my usual one to find somewhere open at 9pm before labor day - still, not that far afield. I was a little tight in my upper body from Friday, and wanted to just get a little motion in. This led me to start with a simple half mile jog at a 9:00 pace, then move down to the floor.

Abs: 100 crunches left, 100 right, 100 center

Then I did a couple of supersets, moving back and forth with no rest between them other than travel time:

Bicep - curls: 3 x 10 @ 60 lbs
Tricep - pushdowns: 3 x 10 @ 60 lbs

Hamstrings - single leg curls: 3 x 10 @ 40 lbs
Calves - seated raise: 3 x 10 @ 90 lbs

Chest - flies: 3 x 10 @ 80 lbs
Chest - press: 3 x 10 @ 80 lbs

Abs: 100 crunches left, 100 right, 100 center

And that was it - I feel looser in the chest and comfortably warmed up in my legs. I didn’t do any work on my quads other than some light massage - since tomorrow morning is going to be mostly downhill, I wanted them to be fresh. I should probably have done something light, but its not a big deal.

The plan tomorrow is to get some sleep and wake up at about 8am, be down at my office parking garage by about 9am, and take an hour or so to warm up - 20 minutes of slow running, some sprints, lots of stretching, a 5 minute jog about 15 minutes before my heat, and yet more stretching. This will be the first race where my warmup is 2-3 times the distance of the race itself; its also my shortest race ever. Wish me luck!

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