8:40AM - from F500 - 92mins as follows: 60mins easy-moderate, then 30mins of x 20/40's (20secs fast, 40secs easy), short cool-down. Legs a little tired but overall OK. Frigid day. Windy and very cold. Challenging winter. In not too long a time it will be a distant memory. I don't know about you...but when it comes to weather...I have a very short memory. One nice day and all is forgotten...sort of.
8:30AM - from F500 - 63mins easy - after last night's quad thrashing, there wasn't a lot of power in the legs...but it was actually a lot better than expected. Out and back course...averaged 8:24 pace on way out...7:54 on way back, Tomorrow will be be a good test.
8:25AM - from F500 - 92mins at moderate pace - OK...still a little residual fatigue from race...and a sleepless night. Timed mile in 7:18 near the end.
6:15PM - F500 - strength, conditioning, testing...
2 rounds - NFT
6min incline walk on treadmill (15%, 3.2mph)
9-10 burpees up and over
BSP Open Event #1 - unofficial
10 burpees over the ERG
20 walking lunges
Result: 3 rounds, +row, +burpees, +11 lunges
6min incline walk as cool-down
Did test virtually all out. Could not believe how tired my quads got...even though Bobby warned me. Legs almost buckled on last round of lunges. First round was done in ~2:35...so kept a pretty even pace...which is good.
5:30PM - from F500 - 35mins easy run - bumpy day to say the least...this is all I had time for.
8:30AM - from F500 - 60mins easy run - felt OK, some mild soreness but generally intact. Good energy levels.
6:30PM - F500 - strength etc...
4 rounds - NFT
5 thrusters (75,75,85,85)
100 singles jump rope, plus a few random sets of double unders
10 reverse crossover lunges
5min incline walk on treadmill (15%, 3.1-3.2mph)
A little slow to warm-up as I hadn't done any strength work in 5 days...but felt good by the end of it...
Ran first leg of Hyannis marathon relay today...went like this: 20+mins easy...some mobility work...then ~10-15mins of jogging and strides...then 7.0 mile leg in 44:13 (6:19 pace)...then ~3mi easy run/walk back to my car.
Team finished in 2:49:11...first team overall. We had a teenage boy, a woman in her 30's a man his forties...and, of course, a boy in his fifties...quite a hodge podge. Our team name was "Beau Knows Running." Results are here.
My leg was nice in that it ended almost exactly at the 7 mile mark...and the course is certified...so I got an accurate time and assessment of things. Very pleased with the result...a good bit better than expected. Conditions were excellent for this time of year...40's...sunny....but I did have to plow into a fairly stiff SW wind for most of my 7 miles.
So that happened...
F500 - 10mins of incline walking with Bobby...5 x 20sec strides...some mobility work and bunch of talking...more talking than working out. Relay tomorrow.
9:25AM - from F500 - 50mins easy - felt fair, kind of clunky, did 400m pick-up at the end - running a leg of marathon relay this Sunday so easing back on things a bit. Haven't tapered in a long time...almost forgot what it's like.
8:40AM - from F500 - 51mins easy - OK, good enough - No extra stuff today...batteries need to recharge a bit.
8:45AM - from F500 - 92mins - first 60mins steady, then 30 x 20/40's, short jog - strange run, started out feeling good which usually means it's only going to get better. But about 40-45mins into the run, the wheels started to come off and felt like I was going to completely run out energy...despite a moderate pace. Going to the 20/40's (20secs fast/40secs easy) helped me get through it....but I was really out of gas when I was done. Pulse took a long time to come down after run. Better take it easy for a day or two.
6:15 - F500 - a little something...needed a break from work...
3 rounds NFT:
8 (each side) SL squats (12")
8 GHD reverse hyperextensions
then 10min incline walk...a few running specific drills