2nd Run for the day

So, one morning after working out at Mike's gym I go into the locker room at work to get ready and meet this guy who biked into work. We get to talking (which is a WHOLE 'NOTHER STORY that I'll get to) and he tells me he and his friend run Monday, Wednesday, and Friday with Monday being a distance day, Wednesday they hit stairs, and Friday is a speed day and invited me to join them. So I told him I would, but yestereday we couldn't cause of the rain. I get the email and thought about bitching out cause I already put 3 miles in but decided to join.

As for this workout, it's done at the Convention Center. So we had to jog there as a warm up which must have been less than a mile. Here's a pic of the damn stairs:

Here's the workout:

1. Straight up, touching each step.
2. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
3. Backwards (this was a bitch!)
4. Straight up, touching every other step.
5. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
6. Backwards
7. Jumping. At each flight you did a different jump. The 1st flight - jumped off of one leg hitting each step. 2nd flight - jump off of the opposite leg. 3rd flight - jump off of both feet. Repeat for the 4th through 6th flights.
8. Jumping. Same as the 7th, but this time hitting every other step.
9. Straight up, touching each step.
10. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
11. Backwards
12. Straight up, touching each step.
13. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
14. Backwards
15. Lunge. Slowly lunging up the stairs skipping 2 steps at a time.
16. Sprint, skipping 2 steps at a time.

Going up stairs backwards burns like a mo' fo' and hard because you find yourself almost tripping every time you go up. The 2nd hardest had to be the sideways cause it took a lot of coordination. Shiet was taxing...but I must say I'm peeling berry good.