Interval Training and 5 Minute Abs

Tonight a friend of mine wanted to run with me in the neighborhood. I prepared myself for a great 2 to 3 mile run. She had never ran in my neighborhood before and I remember how difficult it was when I started. I decided that no matter what I was going to stick with her and run at her pace. It started off kind of rocky seeing as how she didn't really "feel" the run once we got out there. I still stayed with her. We went through my normal track and I found that before I knew it I had run over a mile backwards so I could look her in the face to motivate her. We went a total of 2.25 miles in 33:39, that was a pace of 14 min/mi. I in no way am knocking this time from anyone. I am proud that she got up and did something which is more than a lot of people can say. 

Once we got done we did 5 minute Abs: 50 seconds work and 10 seconds rest
#1  Alternate bike/toe touch slow release [8]
#2 Crunch up punch (alternate arms) [14]
#3 Scissor leg reverse crunch [11]
#4 Toe touch abs [22]
#5 Straight Abs [17]

I want to stop and take this time to remind everyone that working out is not hard, ignoring your negative mind is hard. You have to stop listening to the negativity and work hard for yourself...if you don't appreciate you then who can?! You are important...remember those words...YOU ARE IMPORTANT!! 

I hope you are doing well in your training and I look forward to the next workout! Until next time...

April