Wednesday, July 30 SO MUCH TO DO

I woke up this am to a slight tug in my knee and calf on my bad side. I am convinced this is from running on the treadmill yesterday. It felt like I was banging around the entire time. Today is going to be a weird day b/c Wren has an orthodontist appt at 2 which messes up my workout. For the am:





Side Plank up down for 20 seconds then do plant with holding arm over stretched 20 sec do each side for a total of three times. Do not stop in between



50 crunches with legs outstretched slightly bent at a 90 degree angle

100 bicycles crunches

10 second middle plank with right arm behind you, 10 second right arm at 3 o'clock do not stop in between

do same for left

20 second middle plank

Repeat this 3 times



8 minute ab workout: 45 seconds each, get the tape, too much to type

Ran 3.5 miles and then went to hour spin class, ran 3 or so after class.

Music for the day: Sean Kingston, Dash Rip Rock and Til Tuesday

Ran the last mile with the old guys on the levee. There was a cloud cover which helped quite a bit with the heat. My legs were/are DEAD. I think this is a combination of the speed work yesterday and the squats and lunges. I thought about friends today on the run. All my different running friends and their styles of running. I can pretty much adjust to all of them and not miss a beat. Funny thing........running. I also thought of Frank b/c I was so lonely on the first half. I sure miss running with humans. When I get lonely I play Til Tuesday or Cowboy Mouth and it makes me think of Frank.

I did find some very odd techno mix on my ipod that I think Frank snuck onto it. I hated it. I have also discovered a few Metallica songs which he knows makes my skin crawl. He is a metal head and me..........well not so much. And no, there was no sense of time. MC keeps up with that crap on Saturdays and keeps a log. Me...never.