Early AM:
Streams in the Desert
Homiletics (Prophecy BSF prep)
Journal
then:
Cold shower
joint mobility
dynamic stretch
In the afternoon:
5 min curl and press @ 2 x 35# dbs (68 reps, Dragan Challenge)
2 x 5 dbl kb front squat @ 2 x 20kg
2 x 10 dbl kb swing @ 2 x 20kg
then: cool down
painted a door in the garage, squatting and goofy angles
In the PM:
20 min recovery run @ easy pace
then:
6 x 70 yard striders at local park field
- about 80% effort, focused on long strides and running form. Calf felt amazing on grass.
then: cool down
10 min walk
Relax into stretch
band stretching calf and achilles
Notes:
weight: 197#
Comments: wore vibrams for the run, calf felt great. Calf really felt amazing on the grass for striders. Didn't even feel like I had hurt it at all. Started to tighten up before bed a bit but nothing serious. I really need to pass the 2 mile conditioning test in sub 12 min so fighting the urge to just go hard all the time. Recovery and going in healthy is most important. Recover hard allows me to push on my 2 dedicated speed days each week. Treat recovery as a workout in itself, fight the urge to pick up the pace.
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