"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

I ran at the beach this afternoon. Both on the beach, through trails, and on the road that lines the beach. Got a sunburn. First of the season. Loved every minute of it.

4 miles | 37:43 | 9:24min/mi (6.4mph)

Did weights at the gym before run at the beach.

Situps on ball: 3 x 20
Torso rotations: 3 x 10/side @ 75 lbs
Lat pulldowns: 3 x 10 @ 50/60/60 lbs
Hyperextensions: 3 x 10 @ 130 lbs
Seated rows: 3 x 10 @ 35 lbs
Bench press in the smith: 3 x 6/6/8 @ 65/65/55 lbs