Sock tans

8:30am: I need to get to bed earlier. Also need to get into my morning routine again which should start earlier. It's already hot at 8:30. 2.25 miles at 7:39 average.

9:30am: Weights. Started with warmups out at the track, rubbed my knees raw on the turf doing the kneeling med ball tosses so that's cool. Then sprints with the sleds and a few without as well. Then back into the weight room and started with 3 sets of [12 green band leg pulls, 5 weighted RDLs (50lbs)] and 3 sets of [5 or 8? weighted squats (50 lbs.), 8 partner hamstring falls], and finally 3 sets of [8 weighted hip thrusts/bridges (50 lbs), and something else.] The 50 lbs was hard for the last set of squats but everything else felt good. New coach (Mitch isn't with us all the time now) corrected me on the squats, I guess I was letting my shoulders sag which put pressure on my back, probably not good for my already screwy SI joints. Whoops, now I know, got to squeeze those scaps. Hamstring felt good, didn't feel it at all actually until a small twinge during the hamstring falls/pulls, and even then it was tiny. So yay!

9:30pm: 8 miles. Legs are a little sore, but definitely nothing compared to the first week of weights. 

HR 51

7:15am: 6.5 with Madison on Dikes. Legs are sore. Didn't end up going to weights today because I got locked out of my apartment and needed to get something for work so I spent the time trying to find roommates lol. 

PM: 3.25 miles.

HR 51

Decided to catch up on some sleep today so no morning run. Weights was lighter because a lot of us are sore. I really like the new coach, he's a fun guy. 

PM: Did 2 with Danielle, then got talking and an hour later it was dark. Whoops. Did 5.5 more, I really need to work on running at better times. 

Text from Paul has me worried about progression run but it's cool.

HR 54

Weights: warmups then had 4 stations, which were:

1.med ball tosses (above head high as you can making sure you get triple extension, I used the 12 ball)

2. Cow bells - one in each hand (used yellow ones, I think Jared said they were 35 lbs each) and walk 15 yds and back. Forearms felt it the most lol, arm strength is still lacking haha.

3. Sleds (bigger ones) with 90 lbs weight on them, push 15 yds and back focusing on driving into the ground (once Jared hopped on too and I barely made it 5 yds haha)

4. Pull red straps connected to two green cow bells (heavier) and lean back into a squat and drag 20 yds and back.

Switched between stations and went continuously for 25 minutes. Good workout. Also got a mini workout carrying all the equipment back up to the weight room.

Talked with coach afterwards, feel much better now. 

PM: 7.5 miles total, did 12x1 minute pickups in the middle, average pace for those was 7:00 flat. At weights this morning I was carrying a green cow bell back to the weight room and almost lost my grip on it (those things are heavy and my forearms were already dead) and it collided with my inner thigh, I think that might have created a bit of a knot.

There was no weights today so I slept in :) ended up sleeping much longer than expected (got to bed late again last night...) and when I woke up  I only had like an hour before work, so no morning run. But I guess I needed the extra rest. 

4 miles with Madison in the evening then did canyon run on my own, finished to 11.

HR 56

AM: Felt like crap this morning, but I just tried to stick out the last couple miles. Dropped off of Madison after 7 miles and the last 2 and change were on my own just trying to finish haha. 

PM: Energy wise I felt much better than this morning but I had a very intense side ache (probably from a large dinner right before). 5 miles. At the end felt like I could go another 5 miles and kind of wanted to, but I already jumped up in miles from last week so thought it best not to. It wouldn't do to injure myself right before the season starts.

Next week I'll be going up to 65 or 70 miles, happy to finally get above 60. At least I'll have a decent base going into Cross, my speeds not great and I'll be working on that this next month but I'd rather have a good base anyway. I think it should be easier to develop speed than base in a short time period. Plus weights have to count for something, right??

HR 54