1/2 mile warm up jog
6x400 meter sprints @ 1:50 with 1:50 rest in between sets
1/2 mile cool down jog
Total distance traveled today = 2.5 miles
Going into today's workout I was thinking to myself, this can't be too bad. It doesn't seem as bad as I previously thought. But if I've learned anything over the last two years it's that if it looks easy, it's probably going to hurt a lot. And I was correct. I used to run track in high school with my specialty in the 200 meter, 4x400 relay, 4x200 relay, and high jump. So I was thinking, I've sprinted 400s before, no problem I shouldn't even come close to the 1:50 cut-off line. I used to run them in 62 seconds, but of course that was when I was two years younger and about 20 lbs lighter. After the first two sets I was eating my words. My run times dropped closer to the 1:40 marker and each set became a lot harder. By the end I was thinking the old mantra I used to sing to myself while running last summer, "Mind over matter. If you don't mind, it doesn't matter." I used to say this so much that it became all I could think about whenever I moved faster than a walk. It was annoying. But it helps. It helped me stay focused on the task at hand because I noticed that the moment I lost focus, I slowed down a lot.
So after completing the sprinting portion I took my cool down laps and settled into the crunches. I'm not talking the little wimpy crunches that everyone did during gym class in middle school with my hands interlocked behind my head, I'm talking about actual crunches. Arms across my chest, hands on biceps, feet on the deck, arms pressed against my stomach. Those crunches. Military style. They sucked, I was out of breathe and I was tired but I did my 75. I also did 3 dead hang pull-ups.
Post workout it is extremely important that you consume protein and water (or gatorade/powerade) as soon as possible after the workout in order to keep your muscles of degrading themselves. So for dinner I had a pita wrap with bacon, eggs, potatoes (starch, I know), and cheddar cheese (more carbs than I need but also some protein).
"And somewhere in the northwoods darkness a creature walks upright. And the best advice you may ever get is: Don't go out at night..."