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Last challenge went really well, and since I am still training for my "Port City Battleship Half-Marathon" on Nov 2 (Sunday following the conclusion of the challenge), I have decided, "If it's not Baroque, don't fix it". So, with a few minor adaptations, I present the second verse of my half-marathon training song. Main Quest: Be Extraordinary I am on a quest to be more extraordinary, starting with (finally) conquering an item that has been on my bucket list for a while now: the Half Marathon. I have 7 weeks remaining to whip myself into shape. Step One: Run (duh) In the next six weeks, I need to increase my long run from the current 9.5 miles accomplished last challenge to 14 miles. Why am I running 14 miles when a half marathon is only 13.1? Because I'm nuts. And because if I have already run 14, 13.1 will seem easy. At least that's my logic. Step Two: "Come with me if you want to not die." I don't want to forget my Assassin roots, and I'm not all legs, so I want to spend at least an hour a week on upper body/core stuff. I just bought a set of parallettes, and I would like to try out the free Beginner Parallettes program from GMB. However, since the Half-Marathon is priority, if the program is too intense, I will sub other activities like swimming, yoga, etc with no loss of points. There is always next challenge (post-race) to pursue parallettes in a more focused manner. Step Three: Forget what others are doing. Embrace what is special about you. - Vitruvius The mobility sitting idea from last challenge was a good one, I just need to get back on track with it. So, back on 20 minutes a day in any combination of these positions: I got really lazy about this one, and in week 3, it became obvious that doing some leg strengthening to reduce knee pain is higher priority. So, for weeks 4-6 the goal is MovNat MOD 2/week. Stepping Over x 8: Perform in a slow and controlled manner. Switch sides.Stepping Under x 8: Perform in a slow and controlled manner. Switch sides.Lateral Figure Four Sitting Reverse x 16: Alternating sidesSquat x 16: Hold at the bottom and bounce softly a few times before standing up.Split Squat x 8: Switch SidesDeep Knee Bend x 8Deep Knee Bend Stances x 8: 10 second holdDeep Kneeling to Tall Kneeling x 8: Shift bodyweight backward as your knees go to the ground.Deep Knee Bend to Deep Half-Kneeling x 8: Switch sides. Side Quest: Weight Loss PvP with Grizzy I still have 3 weeks left of the Weight Loss PvP, so I will be sticking with that. I'm on quite a roll right now, so hopefully it will go well. In Conclusion 1. Increase long run mileage to 14 miles 2. Upper body/core workouts 1 hour/week 3. Mobility sitting 20 minutes/day MovNat MOD 2/week 4. Weight Loss PvP Woohoo! Everything is awesome....