Okay, maybe I am going a bit overboard with my Tuesdays lately. I already posted about my two morning workouts. I guess you would/could call it two workouts….. Although, you could also call it one. The first was 7 miles and it ended at about 6:40. The second was only 3.5 and it started at 7:00….

Workout #3 was at high noon. If you read Clay’s blog, he commented on his workout the other day and said that it would be Dale’s new workout. I was not so sure about the number of reps of the inchworm and the Val Slides. But, I did it!

• 3 x 30 s on the Ski-erg machine: 130m, 130m, 130m
• 2 laps band walks, 1 lap monster walks
• 3 laps inchworms
• 1 x 20 Val Slides per leg
• 2 x 100 meter sprints on Ski-erg:  22.0 and 21.9
• 2 laps band walks
• 2 laps inchworms
• 1 x 20 Val Slides per leg
• 1 x 100 meter sprint on Ski erg in 21.6
• 1 lap band walk
• 1 lap inchworms
• 1 x 20 Val Slides

That was the end of the prescribed workout. I added some one legged ball rebounding and some “pull ups” on the TRX strap thingy.

At 6 pm – it was time for the Tuesday night HDR speed workout. After our warm up I announced that we would be doing the same workout as last week. 3 sets of 4 x 90s with 30s recovery.  Like last week, we started with a 90s interval in the normal counter clockwise direction around the track. At 90s I yelled time and we took 30s to stop, recover, and get lined up at the point where we finished the 90s. I yell, “GO!” and everyone starts running clockwise, the opposite direction. After another 90s, in theory we should have been back to the start line. Only a couple made it. Another quick 30s turnaround and we are off again. After number 4 we took a 3 minute break.

I was pleased with my workout. 3 or 4 of my CCW intervals I came within a few meters of completing the lap. On average, I successfully made the return to the starting line each time.

Ervin, Brandon and Zach were the speedsters out in front. Lance was always just a few strides behind me. Good Job Lance!
Also out there were Kathy and Joe Diorio, Bev, Deborah, Elisa, Jessica, Alan, and George.

So, altogether there was 4 (sort of) workouts, with a total of 16 miles and 1 hour of cross training….

Tomorrow? I run to Jamba!