Week of July 20 (27 / 33)

Monday

The AC broke this weekend and the house was 85 degrees last night. We got very little sleep. 

Noon XT session. C2, 1k, 4:44. Life Fitness bike level 7, 5.1 miles, 21:20. 2 circuits of bodyweight exercises. 

I rented and installed a window AC unit and life is much better.

Tuesday

Morning run. 2 up. 8 x 200m hills (0:62.3, 0:60.0, 0:59.3, 0:59.6, 0:56.1, 0:57.7, 0:57.6, 0:57.9) with a jog back IR. 1 down.

Evening strength session. GSM. 1 circuit of bodyweight exercises. 3 sets of 6 reps each of Deadlift (#90), Jammer (#50) and Machine squat (#180). Supplemental pull up exercises.

Wednesday

Alexi Pappas: My Growth as a Runner

1. When it hurts, pump your arms harder.
2. When I get to the halfway point, drop your arms, pretend the race is beginning again and give 100% effort of what I have in that moment.
3. Repeat to myself that I am not the only one who feels pain.

Morning flow. 10 minutes yoga. Plank, Push ups, squats, and side lying leg lifts.

Thursday

Morning flow. 10 minutes yoga. Plank, Push ups, squats, and side lying leg lifts.
Morning run. 8 mile progression run. Stretch. Pull ups (8). 

"Put it out there, what git on it, git on it" Jud Waters.

Friday

Morning flow. Hot tub. Lots of water (too much alcohol last night). North Boundary trail run 1:10:00.

Saturday

Bryant Grove trail run. This was an outstanding run destination. I may consider racing here in August.

Sunday

I was completely exhausted yesterday. It must have been the 22 miles ran in 3 days.