Warm Up: Jump Rope
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
Resistance: Factorial Basics
Run 4 to 5 miles (treadmill, elliptical, track, or hit the streets)
Walk half a mile.
Stretch: Shoulders, Chest, Back
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
There will be no running tomorrow, just resistance and bicycle work. We'll run again on Saturday. Let me know how it’s going (tweet about it: tag it #FitnessIsLove). Eat well, drink lots of water, and have fun! Love you!