PM - from home - 31mins easy - legs clunky and tired. Went fishing with my Dad early in the AM.
AM - from OFC - 31mins easy...tired
PM - BHS track - supervised Hyannis RR's workout - ~2mi up, then pick-ups of 3,3,6,3,3mins @30min race pace w/~2min walk/jog (steadily moving) recoveries, group then did 2mi cd. I did warm-up and then pick-ups at 7:30-7:45 pace. Was dead at the start and came out of it a bit.
Great turnout at track workout...20-25 runners of varying abilities. Many doing a fall marathon
AM - from Wing School in Sandwich - with Bob - 74mins (10 miles) moderate-hard plus 5-6min cool-down jog. Bob and I took to the toughest hills on the Cape...the hills of Sandwich...Chipman, Gully, Christopher Hollow etal.. Yeah...believe or not...there are some pretty good hills on the Cape...at least by my standards. Nice weather made it doable. Felt good. Sleep has been better...so that helps. Plan to hit the hills regularly...but everything has to be working in order to do so.
PM - F500 - muscle activation and mobility work....then 4 rounds of the following:
9 thrusters (65lbs), last round was 4 thrusters (85lbs)
~2:15 rest between rounds which took ~45secs
Must have gotten inspired by the crazy Crossfit Games
AM - OFC - 36mins easy on trails - somewhat tired but not too bad, dew point 71...tough...
PM - F500 - extensive muscle activation exercises then 3 rounds of the following (OTM):
12 GHD sit-ups
10 split cycle jumps
24 double unders
AM - from BHS - with Bob - ~1:40 - progression run, included 6 x 1min walk breaks as well as 2 water stops. Was down to ~7:05 pace by the end. Not bad. Had to be done early to get over to the lake.
AM - 35mins easy - a quick something before working the Northeast Regional Sunfish Championships over at Wequaquet Lake.
AM - BHS - 15mins easy, then with Lori & Bob - 37mins easy warm-up, then 4 x 100m strides, then 5 x 800m (3:08, 3:07, 3:07, 3:06, 3:07) with 200m jog recoveries except 400m after 2nd interval, then 1+mi cool-down. Felt pretty good. Took a little something off the pace. Bob did 800, 400, 400, 800, 400, 400 (2:45 on the 800's, 75secs on the 400's). Lori did 5 x 400m (89-91secs)
PM - F500 - a little something...mobility and activation work...then 5 rounds beginning at the top of every two minutes:
5 thrusters (65)
~25secs per round
15min Steam Bath
AM - from BHS - 65mins - moderate progression run...finished with 3200m on track in 14:44 (7:24 pace). Considering how lousy I've felt, this didn't go too badly. Still feel way off. Warm...kind of humid.
PM - F500 - a little something...a bit of muscle activation work...then 3 rounds:
12 GHD sit-ups
6 squat jumps (30lb db's)
Tue - Off...exhausted
Wed - PM - with run group...did 2mi warm-up at a little over 9min pace and barely finished it. Pulse was very high. Could barely put one foot in front of the other. Not sure what's going on. I'll wait until I feel better before resuming any training.
AM - Osterville - 20min walk with a few short jogs...exhausted after sleepless night...bagged planned workout. I may do the same tomorrow.