It's been a long time posting or something like that.

Since the last post, I have been using the RunWell tool from the New York Times to keep track of my runs. Week 5 was a bit a rough because of final exams and projects. Yesterday, I managed to run my Custis Trail East to Mt. Vernon Trail to the corner of King Street under 2 hours. At this point, the 'formal' portion of the marathon training begins this week.

This morning's workout consisted of the Sunday staple of the following:

• Chinup (40 lb)
• Dumbbell Bench Press (65 lb)
• Front Squatt (120 lb)
• Dips (40 lb)

For vanity's sake, I also did supersets of bench presses (using the Smith machine) and machine rows. For the bench press sets, I used the following scheme:

• Set #1 - 1 rep of 160 lb
  
• Set #2 - 10 reps of 150 lb
• Set #3 - 1 rep of 170 lb
• Set #4 - 20 reps of 120 lb
• Set #5 - 1 rep of 170 lb
• Set #6 - 30 reps of 130 lb

For the machine row sets, a similar scheme was used:

• Set #1 - 1 rep of 230 lb
  
• Set #2 - 10 reps of 160 lb
• Set #3 - 1 rep of 240 lb
• Set #4 - 20 reps of 140 lb
• Set #5 - 1 rep of 250 lb
• Set #6 - 30 reps of 90 lb

I finished everything with a 45 minute run on the treadmill (1.5% incline) for a distance of 5.3 miles. I choose the treadmill this morning so I can catch the start of the Algeria vs. Slovenia match.