TU 3/11/2014
ST: Bench Press, good pump. Worked pull-overs back into the routine. Left shoulder seems fine with them.
W 3/12/2014
Run: 4.1 mi., one mile in the morning at 23F/4F windchill. Yikes! 3.1 miles in the afternoon, 25F, no wind, much better. The middle three toe calluses on each foot molted in the evening. My kids were fascinated as I pulled off the dead skin.
ST: Rows. Everyday lifting and running continues to go well. I think I got the ST distributed well enough now that the areas worked have sufficient time to recover. I love feeling slightly sore every day.
TH 3/13/2014
Run: 7 miles, 6.53 mi in the morning at 22F/12F windchill, put on the Sockwa G4s and walked the last half-mile. My toes felt vulnerable without their calluses. 46F/41F windchill during afternoon run-commute home.
ST: Squats. I put Scratch’s idea of using sawhorses as a safety net into practice. Even though I didn’t need them, they gave me confidence to go back up to 225 x 2reps, and confidence is often the difference between success and failure with these heavy, low rep lifts. I practiced offloading onto the sawhorses with an empty bar, and they’re only a few inches below the bar at the nadir of the movement, so they’ll work fine if I fail and need to bail.
F 3/14/2014
Run: 4.1 mi., 37F/31F windchill in the morning with lots of thin ice covering sections of the road after yesterday’s thaw. 37F/27F on afternoon run-commute.
ST: Zilch, stuff came up.
SA 3/15/2014
Run: Noon 4 miles in the fairgrounds, 23F/21F windchill. Surfaces were nice and dry.
ST: Zilch, massive family spring cleaning instead, then icy puddle workout with toddling son before stepping out with the missus. The ST week was going so well too, but I ended on a two-day fizzle. Will try to make up for it next week.
39.2 miles on the week, all bare baby.