Just run

My wife was experimenting yesterday with the making of apple fritters.  I was the lucky recipient of her experiments.  While it sure was good yesterday, today out on the trail, I felt every single one of those fritters weighing me down.  One day of pleasure followed by probably a few days of pain.  But they were so good!

Ran down the trail because I love not having to worry about cars.  Wouldn't you know, there was a golf cart on the trail I had to avoid.  It was just the park ranger doing his rounds on the trail.

Averaged about an 11 minute mile.  46:07.32  Coming back really sucked today.  Every one of those hills just begged for me to walk and end the pain.  Glad to have made it out and back today.

3 sets: 16 Squats, 20 pushups, 15 prone rows, 21 situps, 20 flutter kicks, 20 alternating back bridge, 48 sec plank.

Ran it in reverse.  Through in minute on / minute off of running.  Did 10 reps of that.  Jogged back and added in four 10 second sprints for fun.  It just makes you feel like the fastest man in the world when you are sprinting against yourself. 47:20.79

Guesstimate a 20 minute jog as a mile and a quarter.  Jog for 10 minutes to warm up.  Then jog for 50 seconds and increase speed for 10 seconds before returning to jogging pace.  It was a fun run.  I was on pace to get back before my 20 minutes expired so had to extend just a little bit more distance to get my full 20.  It was indeed a fun run.

Prior to running: 

Warm up set: 20 squats, 10 knee pushups, 5 prone rows, 5 rowers, 5 flutter kicks, 5 alternate bridge, plank for 17 sec.

3 sets: 20 squats, 20 pushups, 20 prone rows, 21 situps, 20 4 count flutter kicks, 20 alternate bridge, plank 51 sec.

The numbers don't look so hot, but I just have to keep doing the exercises to get better.  The last time I had the opportunity to work out on my own, I just jogged.  That wasn't good for my run time or pushups or situps.  It was just good for jogging.  Yup.  I could jog anywhere.