|Wasn't sure I was going to be able to get up this and run, and I also know if I didn't run in the morning I probably wasn't going to get it. The phone call at 4am didn't help but I did end up getting up at 7:30 but did procrastinate but a load of laundry in, download music to mp3, made a egg/salsa sandwich then eventually got out the door at 8:45 to get in 6 miles at base pace (10:51 - 9:54). Run went fine, very hot and humid but survived. I am learning to maintain my pace and also keep heart rate @ zone 3, I haven't been on asphalt since 7/28, so the first mile was hard.|
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After the run, did Chalene Extreme Lean 1, was actually suppose to do Lean 2 since I changed the sequence, oh well. After that did 2 rounds of Alwyn Cosgrove Leg Matrix, this is one of those workout were even thou it looks easy if you really challenge your self shooting for 90sec or less ,it is very hard.
The Leg Matrix
24 body weight squats
12 lunges each leg
12 lunge jump each leg
24 jump squats
Round 1 : 124seconds (know I cna do better since I was barely breathing hard when done, so crank it for the next round.)
Rounds 2: 86seconds, a good 10 seconds before I could talk and my legs were screaming.
CAN YOU DO BETTER?
Finish it all off with 37 mins of Yoga Zone: Yoga for Flexibility
Now to go watxh some IAAF World Championship