Mediocre Runners

I didn’t have a chance to go to my local box to do a WOD today, so I adapted a workout from Gym Jones and scaled it to account for my mediocrity. (By the way, don’t tell Mark Twight that I used one of my workouts. He may punch me in the face while doing a Turkish get up).  The GJ workout calls for 8 rounds of 400m run + 25 pushups + 25 squats.  After warming up with a mile run @ 8:05, I scaled this workout to 400m run + 10 pushups + 10 squats and through in some pullups here and there for some flavor.  Here were my times:

1:38, 1:39, 1:38, 1:42, 1:39, 1:43, 1:39, 1:40

I was totally spent after this workout and even almost puked on the last run.  But boy did those endorphins come rushing in on my walk home.  Another thought: one of the nice things about these kinds of workouts is that you don’t need a local box or gym to perform them.  I just ran down to the local trail which has some monkey bars, measured 400m with runningahead.com, and did my workout.  Now the only problem is that my ankles and calves are killing me. I think I’ll go out and buy a foam roll tomorrow.