I got a great 4 mile run outside today and I can already feel myself leaning out. It was a bit hot but people were out, nature was in full bloom and the energy was certainly there. Still, I took my time, making sure not to go too fast so I could stay in my optimal fat burning zone. I ran for about 3 miles before I had to stop to cool down in the shade. It's was 94 out today but I like this kind of heat, and I actually do better in it. After a 20 minute cool down I proceeded to work on my quads with:
3 sets of 10 vertical leaps (max height)
3 sets of 10 horizontal leaps (max distance) and
300 balance beam steps for calves all in Rock Creek park.
From there, I ran another mile to the gym to finish off my hamstrings, calves and adductors. (weak areas for me that need work). I did:
5 sets of straight leg Dead-lifts totaling 30 reps
Lots of seated calve raises and adductor contractions.
Finally, I tried to run home but legs failed me, so I decided to speed walk. I'm glad I got out the house, it felt great. Now back to this damn paper!
10AM: Dymatize Shake w/Water & ice 250cal /50protein
1PM: ProNos Shake w/fiber 300 /42g
3PM: 1lb strawberries 150 /3g
4PM: ProMax Protein bar 275 /20
6PM: 2 servings Cottage Cheese 1% 175 /28g
7PM 2 small plums 100 /3g
9PM 6 slices Ham w/3 slices swiss ch. 500 /55g
10PM: 100 calorie snack pack 100 /2g
TOTAL 1850 cal/203g