A month to go

After my mile time trial debacle, I reflected. Tuesday, I realized I only had a month until the Freedom Run. I needed to get in shape. I found a city block that was about a mile and a quarter around, so...
-after dropping my sister off at church, I ran the block fast in 7:31.
-a five to seven minute rest later, I ran it in 7:18.
-Another rest, then I sprinted the parking lot, which is maybe 160 meters., walk a half lap, sprint, etc. I did it 7 times.
-When I arrived home, Iwent and benched 225x4 wide grip.

I didn't work until 11, so I had about 4 hours to kill, so I slouched around for a bit, then got ready to go to work by doing...
-80lbs EZ-barx5drag curls+5curls
-225lbs BP Wide grip
-80lbs EZ upright row

I then walked to PF, and upon arrival...
-Squat 255x3/3 point decline crunchesx10
-255x4
-275x3
Brief break
-Bench press 255x3
-275x2/floor wipers x10/windhield wipersx6
-295x1
-295x1
-255x1 narrow+2normal
-20lbs DBs 3 point curlsx10

After work, I had an hour and a half of Rugby practice from 6-730, and then headed out to Marks barn for Sparta. George started with us, and then Patrick, Liam, and their brother in law John joined us when we were almost done with set one, so sets 1 and 3 were the pacers.
-Step up knee raises x15 per side/weighted oblique crunches/alternating squat rows with 40lbs kb
-overhead squat (80lbs barbell) or clean and jerk/table top crunches with 7.5lbs weight/push ups
-40lbs KB swing/10lbs dbs dumbell raises (front and lateral)/plank twists, cheek to cheek
-tire throws/reverse lunges with jump kick/80lbs barbell curls
-7 driveway sprint relay
-max push upsx2 (61/39)

I was exhausted, so I took Wednesday off. Cheerio!