Sunday, April 7th

[Richard21142]

Weights plus rowing

[Arrojo]

Hoping to run at the prestigious Penn Relays in 3 weeks on a 60+ 4x100m relay team. Just awaiting final word.

Today is a double workout. First, track workout!
Jog 800m
20 minutes dynamic warmup
4 x 40m strides, hitting top speed on the last one.
3x100m
2x 150m
2 x 200m
3 x 100m

All around 80% top speed (Legs tired after completing T25 Insanity yesterday).

Now to rake the lawn for a couple of hours.

[Handsome Jack]

13 hilly

[Fast Eddie]

11.8K recovery run. 

[Plugging Along]

2.3 easy in the morning.
5k at night in the dark.
First 5k since I started back up.

Took 16 weeks off to let the foot heal up.
Some how also sprained a toe and that has been healing for 10 weeks.

I have been back at it for 3 weeks, so couch to 5k in 21 days.
Sadly i ate stupid and got back to 245.
So I'm in almost the same shape as last year,
which I had promised myself I wouldn't be.