Tuesday workouts
Ran 6.79 miles with my sole sister at a miserably-heat&humidity-induced 11 min/mile pace. Oh, and no sugar added frozen yogurt is NOT a good lunch before a run.... I was my own gas-powered engine. 
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.
Trained with my trainer today - we did "fifties"
50 65lb front squats
50 stability ball draws (feet on ball, draw knees to chest and out from plank position)
50 walking lunges with 25lb plate in each hand
50 low back extensions on stability ball
then to Treadmill for 50 seconds at 15% incline, 3.7 speed, 10 seconds rest; 5 rounds
then 30 minute spin cycle
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
