The Life Of Riley

Up Hobble Creek Trail again to the golf course.  Same old 4 up 4 back with .4 mile cool down. Slow Pace - AP 8:56.  Today was maybe going to be a down day after a 47+ mile week last week, but decided to go for a run because the weather was so nice.  

Did Core Workout video with Courtney (Jilian Michaels).  45 minutes of pretty intense aerobic core and light weight exercises.  Got the heart going and just like P90X, it reminds me how truly weak I really am.

Still hurting from yesterdays Jilian work out, I set off to see about getting my legs loose.  I decided to try 15 burpees at each mile mark, whoa, that throws a twist into the run, stopping on the side of the road and pounding out 15 controlled burpees.  I probably looked like a fool to passing traffic but hey, what ever.  I am already hurting and can only imagine rolling out of be in the morning.  Getting more and more confident each day for the Spartan Beast.

Ran 4.4 miles @ 7:42 AP up to the mouth of Hobble Creek Canyon and back.  Then headed to the basement gym for a 1 hour weight lifting and core exercise session.  

4 sets bench - 135 lbs - 50 total

4 sets ball crunches - 100 total

3 sets arm curls - 65 lbs - 30 total

3 sets weighted pull downs - 90 lbs - 60 total

push up burn out - 20 and down

1-1/2 hour total work out time... 

Lower body was already hurting before workout, tomorrow is going to be full body hurt, it will be great rolling out of bed in the morning. NO PAIN NO GAIN!!!  AHHOOO!!!