Morning Run

I hate running.
I try to incorporate 220's or 440's into workouts about every 3rd workout.
Tuesday I was supposed to run 220's, but I got carried away and ran a 440 on the first circuit, which was fine until I got the inevitable calf cramp.

Run on Treadmill x 440yds @ 7.5 mph (8 min mile pace)
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Plank x 1 minute

Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Swiss Ball Crunch x 25

Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Machine Twists x 25/25 @ 30#

On the last run I got my persistent right calf cramp, but I finished the run and other sets. I had to travel, so I called it there.

The twelve sets was our usual workout a couple of months ago, but now, even with the runs, it seemed light. I'll take that as a good sign.