I cannot remember the last time my legs (and glutes) have been so sore! I guess I have been cheating myself by not doing more lunges, particularly the traveling ones! Before the workout I massaged my legs with muscle rub and then proceeded to go through my full body stretching regimen with particular emphasis on the legs. I pushed through my ab routine and then went outside for the dreaded 3-mile run. Even the 1-mile walk was difficult today. The GOOD thing is that I experienced most of the soreness in my quads, which meant that the lunges did their job. However, my glutes and calves are somewhat sore as well, so in a few weeks the old man should, hopefully begin to show some much-improved legs! After the 1-mile walk, I began the run at a slow, but decent pace, I could not generate the power to run really hard. In my mind, I projected a 21:00 plus 3-mile run. When I hit the 2. 2 mile mark, I honestly, for the first time in YEARS wanted to stop. My quads felt miserable. I concentrated on my music (Michael Franks and Jackson were up on the mp3 player), pushed ahead and even tried to generate a bit more speed. I was rewarded when I FINALLY finished with a much better than I expected time---20:39 (6:53 mile pace). One thing about workouts like today's is that they reward richly later on. I am still very excited about what I have experienced this first week of Cycle 30. It coincided with a the great honor of The Over 40 Transformation of the Week. Tomorrow I believe is the last day that I will be featured. But it has been a GREAT experience and I have enjoyed meeting new friends, the personal messages and the e-mails. It has definitely helped me to lift my workouts and diet to another level! LOL! I can't look WORSE than I did in the feature! If you haven't checked the article out go to:

http://www.bodybuilding.com/fun/body-transformation-get-with-the-program.html

Tomorrow the legs get a bit more pounding with the Tabata workouts and cardio with high knee sprinting in place (I changed this from the runs. I actually work harder sprinting in place.), and the plyometrics. Then it is time for rest! I am looking forward to getting out there and getting it done!

I hope that everyone has had a GREAT Thursday! Wishing you a wonderful Friday and weekend!

Here is what I did today:

• 3 x 35 Reverse Crunches
  
• 3 x 35 Bicycle Crunches
  
• 3 x 35 Frog Sit-ups
  
• 3 x 30 Trunk Twisters with 20-pound dumbbell
  
• 3 x 30 Side Bends with 20-pound dumbell
  
• Stretching Regimen
  
• CARDIO:
  
• 1-Mile Walk
  
• 3-Mile Run (or waddle! LOL! 20:39)