runtoryrun.com

Oh yeah baby! Tonight was AWESOME! We started out with a jog, then went into some upper body shoulder work with lots of SLOW movements and holds. When our arms felt like jelly we did some squat holds with weights, repeated, then grapevined halfway around the track. Stopped for a few bench pushups, then some bench squats. Toe ran 1/4 way around the track, switched to heel walking backwards. Found another set of benches for more bench pushups, and bench squats.

Hit the weights again and did “shoulder torture” that will give us some LOVELY shoulders this spring, but no lower body. Half mile of speed work followed!

Up to the stairs where we did some stair work for hammies and then some stair leg lifts for abductors.

Finished up with some HARD CORE chest and tricep work on the mats with weights, then did 60 challenge crunches (with weights for obliques, lifting weights, not your mother’s crunches). Oh and I forgot that we also did these awesome things with weights that are imbalanced almost like you’re drawing back a bow to shoot an arrow, but with weights in your hands.

It was AWESOME! 400 calories burned, and for my scrawny little butt that’s a LOT!

Workout:

• Type: Run
• Date: 01/20/2010
• Time: 17:31:15
• Total Time: 1:03:17.95
• Calories: 256
• Distance: 2.78 miles
• Average Pace: 22:46.35/mile
• Max Pace: 1:48.97/mile
• Ascent: 795.61 ft
• Descent: 814.14 ft