i knew E's little league scheduled game was going to push me for time. so i got up early again 4:30am, and was running by 4:45am. got my 3 miles in slightly ahead of schedule. even though it was earlier, it was warmer and lighter than previous weeks. i think i am going to miss running in the dark. there's something kind of cool about being out when no one else is around, in the dark, getting the mile in while others are sleeping. kind of illicit, like i'm getting away with something. the miles were tough to run. 6 days running in a show, the morning after some tough intervals. legs were stiff and sore and felt wooden. but i never quit, and i knocked them out.
i went into the gym a little nervous, after my lower back issue last week. i took everything a little slower and tried to warm up a little more thoroughly for each lift. started with lower weights, did more reps, concentrated on a tight core and keeping good form. then I hit all the weights I have been hitting, with no issues. so this was a better week than last week. nothing like some deep back squats and lunges to stretch out those legs after a lot of hard running. i really felt my tight hamstrings during the deadlifts. I guess its better to feel the deadlifts in the hamstrings, than to feel it in the lower back.
really looking forward to a rest day. next week The Plan transitions to 5 days a week running (down from 6). no more dedicated speed drills, no intervals, no tempo, no fartlek. the miles will rack up. slow increases each week. typically ramp up for 3 weeks, then a cut back recovery week. then pick up where it left off and repeat the cycle. from next week until Berlin. 18 weeks and 1 day. but who's counting?
5/22/14. run. strength 2. back squats. deadlifts. front rack barbell lunges. toes2bar. coffee. orange. nuts. ham/cheese sandwich. chicken soup. apple. nuts. protein shake. sauteed stuffed chicken breast (pimento cheese). baked kale/cheese/onion. snap peas. cottage cheese. lots of water.
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