Went for a little 10 miler after work. Did some conditioning exercises after every mile.
Went something like this:
1mile/100 lunges - (50 each leg) walking
1 mile/ 100 Hindu Squats
1 mile/ 50 in cadence mountian climbers.
1 mile / 2 minutes leg lift at 45 degrees and hold (30 second sets)
1 mile / 2 min of torso lift at 45 degrees and hold (30 second sets)
1 mile / 100 standing torso twists. flex glutes and let trailing foot pivot, stretches the hip flexors.
1 mile / 50 in cadence flutter kicks
1 mile / 100 hindu squats
1 mile / 100 lunges - (50 each leg) walking.
last mile, go inside house, start crying.
My legs feel like crap O-la. I guess that's why I did it.