Main Site...Running

“High achievement always takes place in the framework of high expectation.” Jack Kinder

Yesterday I took off except for some accessory work with 15# DB's.  I did about 100 lying DB Extensions and 100 DB Bent Rows.  They felt good and gave me some tight muscles this morning which is what I was going for.  I had a plan for a running WOD I was going to do.......and as many times with me.....plans changed.  I logged on and saw Main Site and new I had to try it:

1600 M Run     
-3 Min Rest-
1200 M Run
-2 Min Rest-
800 M Run
-1 Min Run
400M Run

My times:
6:22
5:01
3:14
1:25

This hurt.....but I loved it!  I am going to create a running/interval/sprinting program to implement along with my strength program.  The strength part will not be starting until I am fully back but I can start to implement the running portion.  We will see these numbers above drop very quickly.  My 1 mile PR is currently....or was....5:32....I would like to see that in the low 5's.  I will play around with some stuff tonight......whatever will get me better.

NU