On Sunday it was sooooo icy all the group decided not to do our long run as we did not think it safe footing. Most of them went to different Y's and did the dreadmill. I hate that machine so decided I'd just crank up the intensity on a gym(Gym Jones to be exact)workout. IWT:
1
10x Jerk @35#+
2 minutes KB swing @15#+
2 minutes rest
repeat 3 times w/ a 5 minute break post but 2min. of 3rd round count in so really on 3 min. break
2
12X Back squat@35#+
2 minutes step-ups 12inch step(1 min. ea. leg)+
2 minutes rest
Same format as above
3
6x(3 each side) TGU @15# KB+
15 meter bearcrawl+
15 meter walk back
3 rounds
Really good sub for a long run or at least I felt like it.
2/2/10
Mile repeats:
1 mile warm-up
3X1 mile repeats
.5 cool down
1st two miles at 11:11 and 3rd at 10:55 as best as I remembered to lap my Garmin.
Did not start out to do mile repeats but as I got into the run it felt like a good day to push a bit. Ice was mostly clear but did have to watch footing at some points. Might could have gone a bit faster if not for fear of footing. Overall pleased w/ times and effort.
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