Monday- 1/26

Day off.  My back is not feeling too great.  It might be from having to bike to work today and last friday, but my lower and mid back have been getting sore and achey more than I feel like it should be.  This makes me reluctant to do squats right now.

Sunday- 1/25

Running

3 mile- 20:24

1 incline for first mile

1.5 for next mile

2 for next .75

2.5 for last .25

Then I did abs (about 10 exercises).

2 miles-13:07

3 incline for first mile, then down to none for the second.

100 pushups

Running

5 miles- 33:15

1 incline for last .5

Lifting

DB bench- 3x10 @ 50

OH shoulder raises- 3x10 @ 35

Rows- 3x10 @ 40

Back pulls- 3x12 @ 75

Lat pulldowns- 3x10 @ 80

Straight arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core- 

2x45 sec six inches

100 reg

100 ninety degrees

50 heel touches

50 apple pickers

50 each side

30 legs up and spread crunch

20 slow bike

50 fast bike

Friday- 1/23

Day off.

Saw role models again, for 2.50.

Thursday-1/22

Foam

Active warm up

4x6 single leg hops

Lifting

Squats- 3x10 @ 185

One leg RDL- 3x10 @ 35

Reverse lunges- 3x10 @ 45

Ex ball thrusts- 3x30

Ex ball rolls- 3x25

Core

Caveman- 3x30 @ 12

150 regular

50 ninety degrees

45 sec six inches

50 heel touches

20 V-sits

30 legs up and split crunches

15 up and outs

100 pushups

Wednesday-1/21

Running

3 miles-19:27

Incline 1

1.5 miles- 9:57

Total-4.5 miles

Did some jumping plyos with Megan.  Not too hard, but good to jump a little.

Tuesday- 1/20

Running

4 miles- 27:03

Lifting

DB bench- 3x10 @ 50

OH med ball raises- 3x15 @ 25

Pulldowns- 3x12 @ 90

Core

100 pushups and abs stuff