Monday: D1,W7

Training:

Warm Up:
ROM drills
1 mile run: 5:51 (could have gone 10 seconds or so faster, very brief warm up so first 800 m were tough)

Work:
15 min amrap: 340
Step-ups (using 40lb pack)

100 x good mornings (w/40lb sandbag)
100 x strict military press (w/40lb sandbag)

Durability:
50 x leg levers
50 x 4 count flutter kicks
50 x superman back extensions
brief active stretch

60 min of softball (included many short sprints and sprint starts)

Run: 58 min (easy pace, focused on my running form and developing a cadence)
Active stretch: (2 min on each calve and achilles on top of normal stretching routine)

Notes:
Overall a good day. I was pleased with the step-ups and will be adding in short amraps of these to build up leg endurance. Good mornings with the sandbag I feel have really helped with my hamstring development. Even with adding more time on my feet running my hamstrings have not bothered me at all. Run was good, cleared my head and really got into a rythem. Picked up the pace for 8 min or so in the middle just because it felt good to go fast. Right achilles was a bit tight post stretch so will watch that and do mobility work to keep that from becoming an issue.

I am happy with my training so far and am enjoying training towards my goal of the Arrowhead 135. I am also looking at some 50 and 100 mile runs for next summer to help with the prep work and aid in training.

AHU training update:
Total hours: 49.02