Biceps
Barbell curls: 3 x 10 @ 30 lbs
Concentration curls: 3 x 10/arm @ 12.5 lbs

Triceps
Dips: 3 x 10 @ 60/80/80 lbs
Double kickbacks: 3 x 10 @ 10/12.5/12.5 lbs
Lying overhead press: 3 x 10 @ 20 lbs

track | 4 miles | 35:48| average pace: 8:58/mile (6.7 mph)
1.0 | 8:42
2.0 | 8:52 | 17:34
3.0 | 9:04 | 26:38
4.0 | 9:10 | 35:48

track | walking | 1.0 km | 10:00

Stretching.

Run felt good, could have easily gone another one or two miles. I keep thinking I am missing something because running all of a sudden seems to easy, but I guess I've just gotten my pace back. A faster than before pace at that! Woohoo!