6/23/14. monday. hit the gym at 5:30am for strength 1. strict presses, pull ups, bench presses, GHD situps and back extensions. felt fine. it was nice to have a rest day from running. everything from about the waist down aches from the double run weekend. regular day in the gym, just trying to keep my strength up. kept the weights constant from last week, it was a pretty good morning.
6/24/14. tuesday. up by 4:40am, out the door before 5am for a 3 mile run. it was pretty warm, 58 degrees, and about 90 percent humidity (it had rained lightly over night). it was not dawn, but getting light enough to see. the woods looked very mysterious and inviting, that specific sort of twilight lushness and dampness and dark green that the pacific northwest forest gets when the sun is gone. i enjoy this weather. I with i could have trail run, but there's not enough time to get that spontaneous on a day when i need to get to work. hit the gym after work for strength 2, mostly legs. back squats, deadlifts, front rack barbell lunges, toes 2 bars, pistol progressions. my legs are still aching from the weekend. working them out actually made them feel a little better, but i fear for wednesdays longish run. it may be tough.
this is another step up week. by the end of Sunday, I will have run 30 miles in the week (5 runs, 3-6-3-6-12). this will be the highest mileage week I have had in several years. I'm already sore, so it may be a long, slow, tough week.
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