Let's do this!

7 miles on the river trail. I ran them quick and I felt way better than yesterday. It was very impressively beautiful out this morning. The whole mountainside was covered in fall colors. When the sun broke through over the hills, the whole mountains sides turned a ablaze. And lucky me got to see it in the early am when most people were still sleeping. It was fantastic!

I decided I am going to keep a day or 2 of running a 5-6 miler. I can't completely quit. But it will be enough to keep a bit of running fitness.
I was never going to quit completely, she has a plan for me to do 2 days of sprints, and that is some running at least. :)

Is it appropriate to record my new workouts on the FRB if it's not really running? This is what I did today:

gym 4:45,warm up right away then I worked arms in the weights for about an hour. It was hard. Then I worked on the step mill for 30 minutes. Quite a change from what I have been doing. But change is good. When we do the same things all the time, our bodies become resistant with almost zero change. My change is less cardio, increased resistance training. I honestly am welcoming it.

The diet is strict, but still good. I will have no problem doing it.

Today I worked my lower body. Deep squats, reverse lunges, a few different deadlift forms, worked my calves then core. Then it was off to the treadmill for some hill training. You start at 2% hill, then after 4 min, bump it to 4%, then 4 min of that. Then bump it back to 2% for 60 sec recovery. Then bump it up to 6% for 4 minutes. Then back down to 2% for 60 sec recovery. Then to 8% for 4 minutes. This is done at a jogging pace or a fast walk. You keep it rolling and turning up the incline until you are at 12 %. I was done in 46 minutes. It worked my butt for sure.

Tomorrow there is no lifting, just sprints!! I am stoked to get some running at the track!

5 miles this morning. I started at 5:40 am, and ran to the high school track. I did 15 sprint intervals there. My workout called for sprinting as hard as possible for 200m. It felt really good, and it was a challenge for sure. I hit 4:59 and 4:57 paces on the first 6-7 sprints. Then I started to die off a bit and was hitting 5:55's and such. It felt good. I was done my 3.8 miles so I jogged at a recovery pace for the remaining 1.4 or so miles home.

Today was another semi-brutal arse kicking. I mean WHOA!

-overhead barbell press 5 sets

-chin ups 5 sets-THIS TOTALLY KICKED MY BUTT FOR THE REST OF THE MORNING! It was so hard!

-Incline dumbbell press 4 sets

-kneeling high anchor rowing 4 sets

-push ups. Oh my hello! I already turned my upper body into spagetti from the chin ups. Let's just say it was 3 very shaky sets.

-seated cable rows 3 sets

-tricep exercises

-bicep exercises.

I chose to sprint for 30 minutes again. Bad idea. Sore knees and quads but I have some powerful explosion! - if it doesn't sound conceited to say so. I can kick up a 5 minute mile and power punch it before I interval down. I love intervals. This is otherwise known as HIIT. I like the way this article describes it if you are interested in a little read

http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html

Side note. I never said anything about this, but about 5 weeks ago I did some user testing and project study for athlete.com. I can't lawfully tell you everything I did and tested, but it was awesome. Their site is on it's way for a revamp and will probably end up rivaling the other running blogs out there. It will be interesting to see how it is implemented.

Lower body workout

sumo squats, leg extensions, calf raises, pelvic thrusts (lol)... I was worked.

5 miles on the treadmill -easy pace.

45 minutes elliptical. Ran 9 miles, the first 5 easy, the last 4 sprinting on and off. Hard workout for sure.