I Can Do Hard Things

Workout called for 3x1600@9:23 

1 mile WU

9:52 (uphill), 9:02, 8:28

Cool down to home

I'm really trying to decide if this Run Less Run Faster that Joel told me to do is going to work.  All the advice/articles/watching pro's is all about long slow aerobic miles.  Hmmmm....

3x (at the gym since I had time)

hamtractor

adductor

abductor

leg press - single leg

hamstring curl

dot jumps

60/60/60 planks

Hike around Cascade springs with the family.

East MCT-20 miles-1:18-15.2.  This is my fastest time yet.  Yeah!

3x

"Epic Wednesday Adventure" was at Red Pine in Little Cottonwood Canyon.  It kicked my trash on the way up.  Whoa...humbling!  I'm grateful for good friends who put up with my slowness..

TT:  3:32 AP: 25:28 Elevation:  2738

balance hops 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 

Dot jumps
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
Jump ropes
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball hammie rolls

3x

Grove Creek-TT:1:10, AP: 16:50, elevation: 1594, HR: 155

Fastest GC time ever!!!!

3x

60/60/60