Friday Workouts
Personal Trainer session
4 exercises, 60 seconds, 4 rounds
2 65lb back squats w/ reverse lunge each leg (for 1min)
BOSU spiderman
1 65lb back squat w/ alternating hip abductor leg raises
BOSU crunches
didn't have time for my 5th round so she had me do walking lunges w/ 2 pulses each step down the length of the gym and back
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
Solo am run of 6.83 miles before clients & picking my mom up from surgery - took so long to discharge her and transport her to the rehab hospital that I didn't get to run in the afternoon with my running buddies 
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.
