I Can Do Hard Things

Hip still achy, hence an extra rest day.  It's been awhile since I've taken an extra day off.

3x

bicep curls on bosu

bentover row

side plank clams

single leg bicep curl

reverse fly

lunges on bosu

trx crunch

LLL

side plank

adductor hold

fire hydrant kickout

PM:  50 minute pilates class

I thought I would test out the hip.  6.0mph on the home TM.  Focused on pulling the rope and cadence.

2x (one before and one after)

bohemian lunge

single leg squats

banded SLOW clams-feet together/up down

banded weight squats with pulse

trx mountain climber

trx side plank up/downs

adductor hold

50 minutes Pilates class

TT:  1:34:28 AP:  8:52—9:26, 9:15, 8:55, 8:55, 8:44, 8:41, 8:47, 8:49, 8:35, 8:42

Sweaty Betty!  With Janice.  It was fun to hear about her 50 mile race.  Hip flexor pulled as we got faster.

50 minutes Pilates class

TT:  52:19  AP:  8:34

Drinking fountain speed work.

DF #1 (red sign) to DF #2 (rock pile) - 6:41 (.86 miles)

DF #2 (rock pile) to DF #1 (red sign) - 6:40 (.87 miles)

Murdock Drive to Pumpkin Truck Stop Light - 3:32 (.46 miles)

Fire Hydrant to Temple Light - 3:33 (.46 miles)

Heather's House to Church - 2:02 (.28 miles)

Bohemians-60/60/60 planks-firehydrant kick outs

5 miles slow walk/run with Collette 

4 miles on the home TM between running kids to practices

Everything was slow and everything felt good.