3 miles of street running (first 1.5 were slow), then we picked up the pace on the way back.
In the middle, we did wind sprints up hill, running downhill (very steep), and push ups. Did 4 sets. Then switched to running up hill backwards, running down the steep hill, doing lunges, and doing crunches. Did 3 sets.
The group stopped to do pull ups, dips & squats after 2.5 miles. I stopped, and did squats and ran in place. Then we ran the last .5 back to the start.
My knee hurt all that day and all night long. No more sprinting up & down steep hills for a while. | 