Hurdle the Dead, Trample the Weak

Rest day with stretching and self massages

This weeks goals:

• 0 unplanned days
• 30-35 miles
• execute a planned pre run routine/warm up before every run
• execute a planned post run routine/SAM after every run
• 2-3 X 100 M striders after each run

PM: 5 miles

This past weekend I did some research on warm ups and drills. Specifically which ones to do, what is better than others, why you should do these drills, etc. Came upon a dynamic warm up video (written by Jeff Boelé) on Coach Jay Johnson's youtube channel that I really liked and decided to try it out.

After the warm up I ran 5 miles averaging an 8:32 mile. Felt super good right off the bat (I'm thinking it was because of the warm up) and was able to hit some pretty hard hills. Had a total of 661 ft in elevation gain. By my turn around point, I was pretty winded, but was able to hit the downhill and recover.

After the run did 2 X 100 M striders on the road. Felt good to get in a short sprint. Haven't gone that fast in a while.

PM: 5 miles

Did the dynamic warm up again before running a quick 5 miles. It felt oddly wamr today for there to be snow. Anyway I felt really good on my run and was able to average a 7:59 mile. I'm really liking this new warm up, unless I find a reason not too I think I keep it. 3X 100 m striders after the run.

Later lifted some weights with Lauren and then did some stretching before bed. 

PM: 6 miles + core h

Ran in the gully today. Every time I run there I always miss it more when I leave. I was racing the sunset (and it was getting really cold) so I didn't have time for the whole warm up. After a few drills and small stretches I went into it.

I swear as soon as I dropped into the gully it dropped 10 degrees. Just after the second mile, I ran into a group of coyotes that were yipping and howling. They were only about 20 feet from me so naturally I stoped running to start howling with them. Was pretty fun hahaha. Then got back on the trail and averaged an 8:16 mile. The trail was kinda snowing, but nothing too bad.

Later in the night I went to my future brother-in-law's wrestling match and ran into my high school running coach. It was nice to talk to him again and catch up.

Did core h and some stretching before bed.

5 miles on the treadmill