Rhett

AM

TM  running

warm up 1 mile @ 8:00

Ran for 1 hour at random speeds and inclines.  8.6 miles

cool down 1.4 miles @ 8:00

PM

30 mins of jump rope and other jumping exercises followed by some core work.

AM

Cardio core class- focused on quads, biceps, and triceps and of course core.

Lower body weights

Core work

30 minutes elliptical

PM

upper body weights focusing on chest and back

AM

I was reading my new Runner's Wold and the "on off"  workout pesented by some super fast chick caught my eye, so I thought I'd give it a try today.  The way it works is, you run really fast for 1 min. then jog for 1 min.  Repeat 10 to 20 times.

TM 1%

2 mile warm up at 8:00

on off repeats:  first 5 switching between 12.0 and 6.0.  I then decided that was too fast.  Next 10 switching between 11.0 and 5.5.  That was a much better speed.  I can't believe people run marathons at a faster pace than I was doing those first 5 repeats.

4.2 miles cool down at 8:00

PM

30 minutes Jumping and then some core work.

AM

Lower body weights.

Core work

30 minute stair speed intervals

Last night when I was doing my jumping excercises, Lane (my 3 y.o.) was watching me.  He was so cute trying to copy the different jumps I was doing.  He was totally into it for the full half hour.

PM

Upper body weights

Planks.  I hate planks!!!!!!!  They hurt.

AM

20 miles outside, lots of hills.

2:44:26   AP 8:13

I felt much stronger today than I did last Friday on my 16 miler.  I still had enough in the tank to do at least 6.2 more at that pace.   I guess the legs are getting used to 2 a days.

PM

30 minutes stationary bike followed by helping a friend move.