Tuesday workouts
Hi all! Just got back from a quick 3 mile run.... and heading out in an hour to pick up my running buddy where we'll hopefully do 6 more miles. Not hot as blazes like last week here in DC but still sweaty enough after 3 miles to look like I went swimming instead of running!
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
After being out sick for over a week, I met with the trainer again today.
4 stations, 21/15/9 reps
80lb back squats, assisted pull ups, suicide box jumps (I almost couldn't do these!YIKES), BOSU pushups
then 15% incline on TM for 2 min slow jog, then 20 walking lunges, 12% incline for 2min slow jog, 20 walking lunges
Then 30min spin class
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
