A day late working out but posting on time, I’ll take it as a win.

As I said in Tuesday’s post I’ve been putting in the wrong kind of effort, not really focusing on the task at hand, just going through the motions. Which is better than nothing but not what I’m aiming for.

That goes for my running also, when I switched from my run, walk, run workout to straight running my speed suffered. My overall time per mile was down, it didn’t make sense until I thought it through. I realized I wasn’t actually running, I was only jogging.

I realized this after one day of my old High School Cross Country workout, I wasn’t ready for that kind of intensity.

This morning I switched back to run, walk, run, but with a decided difference, I used the first half-mile run to warm up, walked my tenth of a mile to catch my breath then ran hard enough to be out of breath for the next half-mile. I never did really catch my breath after that first tenth mile walk, I was happy to just stop gasping for air when the next half-mile came up.

I didn’t quite make my three miles today, even with the walking breaks but overall it may have been the best run I’ve had this year.

Lower Body

Squats Three Sets of ten at 40 lbs
Straight Leg Dead-lift Three Sets of ten at 40 lbs
Calf Raises Three Sets of ten at 40 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Ten sets of Three
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Front Kick Five sets of Eight.
Leaning Knee Raise Five sets of Eight.
Round House Kick Five sets of Eight.
Front Kick Five sets of Eight.
Back Kick Five sets of Eight.

Michael Cole