e: .5mile warm-up run, 2 minute incline warm-up run, 6 sets 10 relay sprints, 4 sets 60 elevated squat/steps with ab work between sets, jump-rope,...

e: 4.12 miles speed interval/hill run, abs/back.f: breakfast: an apple.lunch: home-made carrot-ginger soup, with bread/olive-oil/lime/sliced avacado...

e: 4.18 mile speed/hill interval run, .5 mile warm-up/cool down run, upper body lift, abs/back.f: breakfast: banana, 2 kashi waffles with maple...