THREE 12 - 18 (30.1) Dark Hollow Wallow

Sunday 12

Dark Hollow Wallow

LMLS. This was one of the hardest courses I've ever done. There was 1932 ft. of elevation gain and at least 4 creek crossings. I broke 2 hours which was my only goal and felt relatively good at the finish. I even dropped a 8:31 ninth mile. The only downside was I had a fall and bruised and scraped up my right hip. I will definitely do the race again next year.

Follow up: I finished 27 of 63 overall and 10 of 19 Master Male. No one older than me finished ahead of me. 

Monday 13

Gym session -
Warm up:

1. C2 4:40 1k
2. Med ball
3. Back extension 12
4. Plank
5. Push-ups 12
6. Clams 20
7. Shoulder combo #10 10

Strength:

1. Cleans #95 3, #115 3, #135 2 (form was not good)
2. Squats #135 5, #155 5, #175 5
3. Calf press #160 3/8

Core:

1. Pull-ups 3
2. Australian pull-up 6
3. Plank

Tuesday 14

Evening run

LMLS. Cold and windy marina run, 3 miles easy.

Wednesday 15

Morning flow - foot Rx.

I'm working from home today, so every hour I'm taking a movement break.
9:00 - push-up 10, plank 30 seconds, and pull-up isometric hold.
10:00 - hip opening, push-up 10, plank 30 seconds, and pull-up 3
11:00 - hot tub
1:00 - foam roll, crunches 15, and hip opening

St. Patrick's Historic Run

2.7 mile run with the Socialites. 

Thursday 16

Tempo Intervals

LMLS. 1 mile up. 2 minutes tempo and 2 minutes easy by 2. Paces were 7:25, 7:07, and 7:13. I didn't get a accurate reading on the first tempo.

Friday 17

Morning flow - foot Rx.

Gym session -
Warm up:

1. C2 4:40 1k
2. Med ball
3. Back extension BW 12

Strength:

1. Step through deadlift #135 5, #165 4, #190 2
2. Press #85 5, #95 3, #105 3
3. Bench #135 6 left elbow pain
4. Precision Series Chest #90 8, #160 5, #180 4
5. Calf press #140 2/15

Core:

1. Pull-ups 5
2. Plank to down dog
3. Hollow hold
4. Australian pull-up single arm hang 5 seconds 1/5

Saturday 18

Long run with Roadkill

LMLS. 10 miles, the first 5 was with Tulika's daughter, Muskaan. She and I ran around a 9:20 pace average for the first 5 miles. I finished with Mark, a little slower but still around 9:45.