Forgot my garmin again.... Good thing I have this set route from work, just started the stop watch. I worked on engaging my hamstrings more than the hip flexor. I thought I was running easy but ran it at marathon pace... even with wind I was surprised by my speed. Average pace = 7:17 (5.3mi in 38:35).
I guess I have another run tonight since Cathy won't give me a ride home. The weather is lookin a little frightful!! :p
3 mile warm-up with brit and elijah before I did xfit in the garage with all the kiddies. We had 200 meter sprints at the end of each set, so I added that to my run. I had to modify the kids lifts by having them deadlift kettlebell weights. The set consisted of:
5 deadlifts (190 lbs)
10 burpees
15 KB swings (55 lbs)
200 meter run | 