dan ryan

I did this workout then I did 24 mins on stairs alternating a slow '8' pace for 2 minutes with no hands on bars and alternating punching with 14-18 for 2 minutes to pick up cardio pace Ending workout with 1/2 mile run in 3:30.

May 17 - Run 7.2 miles 1 hour All trail

Run 6.3 miles 50 minutes Stretching/Yoga  45 minutes

Sunday May 15 - REST!

May 14 - long run Ran 11 miles - 1/2 trail 1/2 road - approx. 1:35

I'm behind and will fire off my workouts for the past week Friday - May 13 - no cardio - did weight training - concentrated on forearms Dumbell wrist curls Hold dumbells until exhaustion Dumbell wrist extensions Biceps curl - low weight Finger tip push ups