Anyway, that's a long way of saying that I did not adhere to my own advice today, mainly because it gets cold and dark by 6pm these days and I just didn't want to suffer through another cold, dark run this week. And since I can't get into the gym until 4pm on weekdays, chances were good that that's what would end up happening. Again.
So instead I opted for am easy run during the heat of the day (I think it hit 45 degrees) and then an upper body lift, different enough muscle groups that I felt okay doing both!
Run was a 6 mile loop at 50 min
Lift was an upper body DE day (except for a little max attempt with a new grip- oops!)
Speed bench (finally got the hang of these so the bar doesn't bounce around like a ping pong ball)
70x3 (lost some of the speed here)
85x1 (lost all of the speed here)
Bicep curls (wow, haven't done these in a while)
Abs with dips
All in all a good day.