Starting this Week off Right - Less than 13 Weeks to Go

  So I am trying to start Week 4 (?) off right by blogging, so I am logging for Monday and today so far. I do have like 2 more miles planned once the sun goes further down but I can post about that during tomorrow morning's blog once I've ran 10 miles.
  Monday - Biceps, Triceps and Chest Day - No Running
One hour and 8 minutes at the gym
Standing Barbell Curls: 45lbsX12reps, 40lbsX15reps, 45lbsX12reps, 45lbsX12reps, 45lbsX12reps 
Overhead Triceps: 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps 
Torso Rotation: 80lbsX10reps, 85lbsX8reps, 80lbsX10reps, 85lbsX8reps 
Loaded Plate Chest Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX10reps, 90lbsX12reps 
Standing Rope Hammer Curls: 5 sets / 10 reps / 50 lbs 
Standing Triceps Cable Pull Down: 60lbsX15reps, 70lbsX10reps, 60lbsX15reps, 70lbsX10reps, 60lbsX15reps, 70lbsX8reps 
Fly Delts: 80lbsX12reps, 85lbsX8reps, 80lbsX10reps, 85lbsX8reps 80lbsX12reps

Tuesday - Shoulders/Delts - 3.1 miles
55 minutes at the gym
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 80lbsX10reps, 80lbsX10reps, 70lbsX15reps, 70lbsX15reps 
Dumbbell Lateral Raises: 15lbsX10reps, 12.5lbsX15reps, 15lbsX10reps, 12.5lbsX15reps, 15lbsX12reps, 12.5lbsX15reps 
Barbell Upright Rows: 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 50lbsX8reps 
Rear Delt: 55lbsX12reps, 50lbsX12reps, 55lbsX12reps, 50lbsX12reps, 55lbsX12reps, 50lbsX12reps 
Front Plate Raises: 5 sets / 15 reps / 35 lbs 
The Finisher: 15lbsX8reps, 4 sets / 10 reps / 12.5 lbs

Then after the gym I head to the Fish and Wildlife Refuge area to run, it is very beautiful there. I ran 3.1 miles in 30:47 with an average pace of 9:56 min/mile.
Laps/splits were:
Mile 1 - 10:27
Mile 2 - 9:45
Mile 3 - 9:38
.1       - 9:44