Strength + Speed

Well did my speed work today was suppose to do 7 mile but I cut it down to 4, decided to do a thorough warm up and stretch and also to give myself enough time to do a through stretch when done.

Did the warm up and flexibility from Biggest loser 2
Then did SP strength workout, actually like this one

1x15
1. Overhead Squat-22#Body bar
2. Bent over Row-115#
3.Step-ups 44#KB
4. Dips - 56#
5. BB Hack Squat - 56#
6. Reverse Crunches using 8# med ball
A1. One Arm KB snatch - 26#
A2. Clap Pushups from Knee
A3. Foreward Lunges

Repeat A1-A3 once more

Then I did my speed work
3x1200 @5.8 mph @1.5% incline
3x400@4.0mph @1.5% incline recovery

then finish up with 1 mile race between 6.0 - 6.8mph @ 1.5% incline

Going to Chicago for the weekend , I was planning not to run but I am parking my stuff just in case the opportunity presents itself and also taking my 26# KB to use while there, the biggest thing will be to control my eating, my sister in law feed you none stop.