Tackling Speed

Today was speed work and based on the new program the pace is faster, I think I was already scare of the pace before I even started, it also didn't help that I forgot to convert from yards to meters when I did the pace  calculation, but the funny thing I di0d maintain0 the pace even though I was ready to puke.

Today's Workout
Am
1 mile warmup recovery zone
2x200, 400 recovery
2x400, 400 recovery
2x800, 400 recovery
1.79 mile cool down   to get to 6 miles

PM
10 mins on the Elliptical to warmup

3 sets of 15 reps of each exercise and 12 reps for the combo exercise.

Exercises in the Chest workout

• Band Push-ups15/15/15 on my toe
• Dumbbell Fly's 12#/12#/15# -15 reps
• Combo ( Dumbbell Chest Press + fly's ) 15#/15#/15#  -12 reps

5 mins on the stepper

Exercises in the Bicep workout

• Band Chair Dips15/15/15/15  - no stable position for band so use 22# barbell on my leg
• Band Chair Close Grip Push-up 10/10/12 on my knees last round on my toes

Flexibility
6 rounds of Sun Salutation A
Pigeon pose