Ouch...

runLO: 4+ miles. 31 min. wOrds tO describe tOday's run: pain. agOny. misery. dOughnut king. embarrassment. after a week Or sO Of training i thOught that i was ready tO gO On a run with jOkin. mistake. i made it abOut 3 miles befOre huffing and puffing. arOund mile 4 i tOld him tO gO On withOut me. with my hands On my knees. i hung my head in shame... haha. it's fair tO say that i am far frOm where i want tO be in my fitness. my weight training is gOing really well. i need tO step my cardiO game up thO. and i alsO need tO never run with jOrdan again. he's a little fella but he takes nO prisOners On the rOads. One day jOkin. i'll get my revenge.   

the pump: push ups. crunches.