Start on the bosu ball flat side up and do 15 squats, bicep curl and shoulder press, then 20 quick hammer curls
Steps ups - stepping to side working more glutes
single leg dead lifts 10x each side
chest press in bridge position 15 regular 15 hands together
Single arm rows in plank position 10x each arm
repeat all 3x
After I did the weight training I decided to run 3 miles as it turned out I did lots of stairs and ran 4 miles. I did 6 laps then stairs for about 5 minutes then repeated that 2 more times. After each mile I did side steps for 30 seconds on the track. I couldn't end with only 18 laps which would be somewhere between 3 and 4 miles so I had to make it an even 22 laps 4 miles. That is the type A in me.
I mentioned before I have my A and B races planned out for next year. If you race triathlons or marathons you should begin thinking about your race schedule next year. The people that are the most successful with racing have a great plan!