5am, 5K. was fairly cold (about 34 degrees) and pretty dark, but no rain. after last night's 5K, I was feeling some aches and pains here and there. left hamstring. right foot. right heel. so I wanted to run a little slower. my goal was 27-28 min for the 5K. I didn't watch pace on the GPS watch, I just slowed myself down when I felt I was starting to speed up. ended up at about 27:15, which was pretty well on goal. felt OK, didn't strain or push it. just another 5K in the bank, getting me closer to starting the plan.
crossfit. tabata V ups and sit-ups. 21-18-15: deadlifts and pull ups. I have been reading some articles and journals about the importance of strength training for runners. 3 main areas to concentrate on: upper body, core, leg muscles that complement running. today, the pullups, sit ups, and deadlifts worked all 3 areas. I read a lot of runners work the quads, and maybe the calves, thinking those are prime. equally important are the muscles that oppose, like the hamstrings and glutes. which means I need to keep up with the deadlifts and squats. went with deadlift Rx weight of 205#, but I figured I would take it slow and watch my form. if I felt like i was rounding my back or compromising form, I could strip some weights. struggled through it. last one done, but i don't give a shit about my time.
2/25/14. coffee. orange. cashews. beef jerky. meatloaf. Kale. wild rice. orange. apple. protein bar. almonds. protein shake. chili dogs. broccoli salad. mac and cheese. lots of water.
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