11 JAN: Phase1 Monday workout again

Next week is the last week of Phase 1. I can tell my stride is improving from the stretching and mobility drills. I can also see my endurance is improving. Slowly but surely my shins and calves are getting up to par.

1. Warm-up jog: about 1/2 mile
2. Sprints: 3 x 440 yds (3 minute rest interval)
3. Pushups: 22, 11, 11, 11 (30 second rest interval)
4. Ab wheel: 24, 12, 12, 12 (30 second rest interval)
5. Dumbell swing: 25 x 22, 11, 11, 11 (30 second rest interval)

Just for a change, I may do the sprints after all the other stuff. Pushups are VERY difficult after running sprints.

We're running a timed 5K this Saturday, weather permitting. My goal is a modest 28:30.

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