KristenRuns

Needed a rest day post-race, but it was so hard to take the day off - it was a gorgeous day in San Diego!

Yoga for Athletes DVD. Felt amazing.

AM Easy run on Embarcadero. Saw a Coast Guard helicopter take off. Legs felt a little heavy stil from Saturday's race. 8:20ish average pace - a little fast for an easy run.

PM Day 1 of Project Pull Up. I am following the Marine training program for women to meet the new (now delayed) requirement of 3 pull ups. Why? Like many runners, I virtually ignore upper body strength, but I think it's important for overall fitness. This gives me a goal to work toward. On day 1, I could do 1 full pull up. 

3 x 10 assisted pull ups (40 pounds of assist)

3 x 15 of bent over rows with barbells (30 pounds)

3 x 15 3 way shoulder raises (5 pound dumb bells)

3 x 10 of dips - first set 7 unassited; second and third sets 30 pounds of assist

+yoga

Legs and core workout. Some light plyo.

AM - Woke up sore from yesterday's leg workout and maybe some lingering fatigue from Saturday's 15K race. (Also upper body sore from Monday's pull up workout.) Had a speed workout penciled in for today but decided to take it easier. Ran a hilly route at easy pace of 8:45. 3 major hills at Laurel St., bridle trail stairs, and Reynard St. Legs felt heavy.
 

PM - 2 miles on treadmill very slow at 10+ pace. This was to warm up for day 2 of my pull up experiment. +yoga

Pushups 2 x 20

Seated cable rows 15, 15, 11 (55 lbs)

Millitary press 15, 10, 8 (15 lbs)

Pullovers 15, 12, 10 (20 lbs)

3 way planks 2 sets

Treadmill speed workout after work. This was a challenging workout! My breathing was under control and my legs felt strong. But was still struggling...not sure why or with what. Perhaps mental toughness lagging since this is one of my first hard workouts of my spring half marathon training.

1.5 mile warm up easy

6 x 0.5 at 9.0 (6:39 pace)  with 0.25 rest intervals at 6.0 (10:00 pace)

0.5 mile cool down easy

all at 2% incline
 

Warm up - 2 miles easy on treadmill

Pull up workout #3

3 x 15 bar pull ups

3 x 15 pull downs (supinated)

3 x 15 upright rows

3 x 15 close grip bench press

Easy miles along Embarcadero at about 8:30 average pace.