8:10AM - from F500 - 93mins progression run - first 23+mins with Bobby - steadily worked pace down to 7:10-7:15 pace by the end...no forcing it. Milder day. Little wind.
9:00AM - from F500 - 48mins easy run - felt better towards the end, legs understandably fatigued from yesterday's activity. No complaints.
6:30PM - F500 - 20-30mins mobility and muscle activation, then 16mins incline walking (3.0mph avg)
9:10AM - F500 - 91min treadmill run - 37mins easy...progressing to 7:30 pace...then 4mins @3%/7:30 (6:58 effort), 2mins @1%/7:30, 20mins 4%/7:30 (6:45 effort), 3mins 1%/~7:53, 15mins 4%/7:30 (6:45 effort), 10mins easy. Unexpected snowfall caused me to go inside. Made the most of it. Felt relatively comfortable throughout. The effort on the "hills" was tempo-like...slightly easier than HMP...not too tough...but not so easy either.
6:30PM - F500 - strength & conditioning:
9 mins OTM (3 rounds) of the following rotation:
10 rotational lunges
3min AMRAP (as many rounds as possible):
(4 rds + 6 pull-ups + 2 burpees)
8:45AM - from F500 - 54mins slow run - don't know what to call this...except slow...legs were as dead as two stumps. Lack of sleep isn't helping. Cold one...wind chills near zero.
6:00PM - F500 - strength/mobility
20mins mobiity work then...
4 sets of the following:
4 squat clean thrusters (75,75,85,85lbs)
8:10AM - 99mins moderate run - dropped off car in downtown Hyannis and ran from there - picked up Bobby at F500 who ran with me for about 24mins. Another terrible sleep last night. Felt a bit weird but didn't do too badly. Temps climbed into the 40's today. Despite a lot of wind, still a nice break.
After run...did 3x6 (each side) SL squats, 2x8 burpees, mobility work...
6:00PM - F500 - strength & conditioning...
4 rounds of OTM rotation:
12 weighted lunges (30lb db's)
6 squat jumps (30lb db's)
6 burpee box jumps over the top
2min rest after each round
8:40AM - from F500 - 61mins easy+ run - started off slowly but fell into comfortable pace and ended up feeling good. Timed a mile in 7:44 at the end. Very cold and windy...but brilliant sunshine helped brighten the mood. Laying off the strength/circuit training for a few days to let the batteries recharge a bit.
It's been quite a cold snap here on the Cape...one of the toughest I can remember in a while. Just hanging in until the weather moderates a bit...which should be toward the end of this coming week.
It's been a tough stretch for the folks training for the Boston marathon as this is the time to put in the miles...so they are itching to get out there. Basically, you just do what you can and grab the opportunities when they come. What you don't do is try to make up missed workouts by jamming one tough workout after another. Been there...done that...it doesn't work.
8:00AM - from Sandwich HS - with Bob & Lori - 1:47 run - moderate effort - a few big hills - brutal cold wind. As Bob said; "Felt like we were running in glue." Right calf really twingy from three days on the treadmill. Planned a two hour run...but as it turned out...we were lucky to have stuck it out for as long as we did. Probably running a lot of miles in 7:30-7:45 pace range.
8:30AM - F500 - 42mins easy treadmill run - ~5mi - OK - then 3rds of 12 pull-ups, 25 double unders, 20sec shuttle run. Hoping to get outside a bit tomorrow.
8:10AM - F500 - 93mins treadmill run as follows: 36mins easy+, then "hill" pick-ups of 5,5,6,6,6mins @5% grade at 7:30 pace with 3min recoveries at 7:35-7:41 pace. One of the recoveries was actually 2mins. Then 18mins easy (7:30 pace/1%) as cool-down. Pick-ups were run at equivalent of a 6:32 effort. Felt good. Never too tired. Used Vespa Jr and noticed positive effects. Glad to have recovered so well after last night's run/circuit.
6:00PM - F500 - strength & conditioning:
16mins OTM - rotation of the following:
5 thrusters (75lbs)
12 split cycle jumps
20secs footwork drills or shuttle run
3x12 walking lunges (35lb db's)
Lots of woveling in the AM. Yes woveling. I have a wovel and I love it. Saves my poor old back.
5:00PM - F500 - 3mi easy run on treadmill...then 4 rounds of the following:
16-18 pull-ups (16 rds 1-2, 18 rds 3-4)
6 (each side) single leg squats (12")
8 burpee box jumps - up & over
25 DU's (double unders)
1mi+ easy run (no run on 4th round)