“Our greatest glory is not in never failing, but in rising up every time we fail.” – Ralph Waldo Emerson

During my run this morning, I kept thinking of this saying…  Not that I was falling, but every round seemed to get harder and harder.

I literally ran down Bourbon street this morning – one mile out, and one mile back (my hotel is 2 blocks from the famous section).  It was being cleaned and was quite slippery, but it also smelled like garbage, bleach, and bodily fluids. Running anywhere else after that place will be a joy! =D

Enough talk. Let’s go!

WOD 9-24-14

Warm up: 100 air squats, then stretch out.

Main set:

  • HIIT run
  • There are a few ways to do a HIIT run. I like to break it up into four parts: Walk, Jog, Stride, Sprint.  Broken up into distances, like from one telephone pole to the next. No telephone poles? Try 10 seconds at a time. Want even easier? Just pick a point ahead of you and go to it! The extra ‘thinking’ by doing it that way sometimes helps keep your mind off of the fact that your body is screaming at you. It works.
  • A couple other ways to break up a HIIT run is walk, jog, sprint or even walk/jog (this is the easiest way for beginners).


  • Go for two miles and you’re done.

That’s it! make sure you stretch out and re-hydrate.

The benefit of HIIT runs are that they are a more efficient way of training – improving cardiovascular strength, stamina, and increased caloric burn (especially afterwards, which doesn’t happen with ‘regular’ single-speed running).

See you on Friday!


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