Day 5 - getting leaner

I got a great 4 mile run outside today and I can already feel myself leaning out. It was a bit hot but people were out, nature was in full bloom and the energy was certainly there. Still, I took my time, making sure not to go too fast so I could stay in my optimal fat burning zone. I ran for about 3 miles before I had to stop to cool down in the shade. It's was 94 out today but I like this kind of heat, and I actually do better in it. After a 20 minute cool down I proceeded to work on my quads with:

3 sets of 10 vertical leaps (max height)

3 sets of 10 horizontal leaps (max distance) and

300 balance beam steps for calves all in Rock Creek park.

From there, I ran another mile to the gym to finish off my hamstrings, calves and adductors. (weak areas for me that need work). I did:

5 sets of straight leg Dead-lifts totaling 30 reps

Lots of seated calve raises and adductor contractions.

Finally, I tried to run home but legs failed me, so I decided to speed walk. I'm glad I got out the house, it felt great. Now back to this damn paper! 


10AM: Dymatize Shake w/Water & ice  250cal /50protein
1PM: ProNos Shake w/fiber                  300     /42g
3PM: 1lb strawberries                          150    /3g
4PM: ProMax Protein bar                      275     /20
6PM: 2 servings Cottage Cheese 1%       175      /28g
7PM  2 small plums                              100     /3g
9PM 6 slices Ham w/3 slices swiss ch.    500     /55g
10PM: 100 calorie snack pack                100    /2g
TOTAL 1850 cal/203g