Just run

It sure felt like 5 miles but it had to have been closer to 2.  I timed the return leg which was at 16:31.81. That is too short a time to have been 1.5 miles.  Probably 1.2 or just over 1.  Regardless, the humidity sucked all the enjoyment from the run.  I was completely drenched.

Crossfit workout reminds me that I am not flexible

I imagined that I ran a lot more last week, but I didn't do anything now that I look back on the tracker.  30 pushups and 30 rowers to warm up.  Did a long lap and a short lap for just over two miles.  I timed it, but erased the time before I remembered what it was that I timed.  Oh well.

Was going to do some 60/120s today but once I got going, I just opted to keep jogging the two laps.  On the second lap, I added ten 10 second sprints.  You sprint for 10 seconds and then slow down for 50.  It helped to break up the monotony a little bit.

Lap 1: 18:30.65  Lap 2: 17:38.25 = 36:08.90

That's about 12:03 per mile.  With the easy pace, I don't think my knees will be hurting today.  We will see.  It was a little warm this morning, but not too bad.  Weighed in after eating breakfast.  I've been eating the good things of life too much and now I have to come back to reality.

Nothing yet for distance.  Pyramid for pushups, situps and air squats.  Started at 1 and worked up to 10 then back down from 10 to 1.  That gives me 110 reps for each exercise.  Midway through, I switched situps for rowers.  While I was working back down, I started skipping around after the set of 8, but did complete all the required reps.

It seemed so easy when I started up.  I finished the 9th set and was about to start the 10th at the 10 minute mark.  It then took me another 20 minutes and 54 seconds to finish.  Total time for the workout was 30:54.

Didn't want to get out of bed, but that's normal.  Managed to start a jog and went the opposite way on the neighborhood loop.  (I'm so spoiled with this neighborhood loop.)  Anyway, after jogging for a half mile to warm up, started 60/120s.  Ten reps gets me about a loop and a half.  I threw in five 10/20s just for fun.  It takes me 5 seconds just to get up to speed.  Walked about a quarter mile to cool down and then came home to stretch.  Total time: 53:26.29  Had I jogged and finished up the normal 2 laps around the loop, I probably would've gotten home at about 42 or 43 minutes.

Off to a good start for the week.  Hopefully, I'll get three run days this week.  Two laps around the neighborhood. Was going to add a few 10 second sprints and opted out. 

First lap - 18:21.54   Second lap - 17:57.38 = 36:18.92

Four sets of 10 reps of the following: pushups, air squats, rowers, leg lifts, flutter kicks, leg spreaders, alternating toe touch, ankle touches and shoulder taps.  Took about 18-20 minutes.

Warmed up with a half mile jog.  Even then, I still felt slow and the need for a little more time to warm up, but I ignored that feeling.  Started with ten reps of 60/60.  That got me back to the start point so about 1.3 miles in 20 minutes.  

My timing got a little screwed up as I reset my timer to 30 second intervals.  Five reps of 30/60.  Run for 30 seconds, walk for 60.

Five reps of 10/20.  Sprint 10 seconds, walk 20.  At this point, to an outside observer, it may have looked like speed walking for 10 seconds and crawling for 20.  This got me back to the entry point of the neighborhood loop.  I did a slow jog home. Overall time of 39:35.22 which averages out to about 13:12 per mile.

Not very fast but we will see in a couple of weeks if we can knock a couple of seconds off.