WOD

This morning I got up early and did a 20 minute HIIT routine before heading to the gym for chest day.  Jeff ended up getting off work really early, so we went together.  I love having the help on chest day!  I did three sets of 65# on the incline bench press today!  Go me!

10 minute treadmill walk (Walk!? What does that even mean?)
Incline Bench Press
Dumbbell Press
Hammer Strength Iso Lateral Wide Chest Machine (say that five times fast!)
Incline Dumbbell Fly
Barbell Front Raises

I had a realization today that I haven't really been working my shoulders much.  I mean, they get worked when I do other things, but I haven't done much shoulder specific work.  I'll bet you can guess what I'm doing tomorrow...

Walking

I told my husband I was going to go for a walk today and he laughed at me.  True, I'm not much of a walker.  I've always found walking boring.  However, there is a time and place for a nice walk, and today was that time.  After two days of sore muscles, I woke up today finally feeling back to normal.  Katherine kindly agreed to go for a walk with me, so we headed to Dimple Dell gully.  It was cold and pretty and felt nice to stretch my legs.  We walked for an hour, which felt great!  Plus I got to share all the details of my race with my number one running buddy!  I'm still feeling very happy from with my race day performance and ready for a bit of rest and maybe a few weekends of sleeping in!  

Light at the end of the Tunnel

This morning I woke up feeling better than I have all week!  My knee is feeling drastically better today.  I can walk with zero pain.  Stairs still make me wince, but not nearly as bad as earlier this week.  This simple switch was enough to take me from thoughts of a DNS (did not start) or DNF (did not finish) to visualizations of myself at the finish line of my second 50k!  

All week I've been resting my leg as much as possible, foam rolling, icing, using arnica, stretching and resting more, still.  Feeling so much better this morning I hopped over to the gym for a bit of a workout.  I felt so much better after getting a workout in!  I did:

Bench press

Lat pull downs

Dumbell overhead press

Hip adductors & abductors

Leg raises (very light weight)

Anti-inflammatory line up

Hello hip workout.  Help me out here, okay?

Plus, I went to the chiropractor, whom I love!  Seriously, if you are a runner in the Salt Lake area, look up Dr. Mark.  He has helped me though so many minor running injuries!  Plus, I did a little bit of walking today and am still feeling good!  Hooray!

1.5 miles 

Legs

Holy sore legs Batman!  Jeff put me through the ringer today.  It was very hard, but felt great!  I can envision my legs being stronger for my next big race.  I can also tell that my hamstrings and hips are a lot weaker than my quads and calves.  Maybe stronger hips will help my periformis issues?  It certainly can't hurt.  After the gym we came home and took Ozzy for a 30 minute walk.

My notes.
squats 45# & 30#, 30# was better (Must do squats more often. The chick next to me was squatting about 100#!)
leg press sled+20#
hack squat no added weight (Ridiculous hard.  Needed Jeff's help to even stand back up.  4 sets of 5)
leg curls 30#
leg extensions 30#, 50#
stiff leg dead lift with dumbbells 25# & 30# (Love this one!)

4 sets each of 10-12

Daily Mile

Today should have been an amazing run.  The sun was out and it was so nice that I ran in a t-shirt.  However, my good ol' right leg was playing games and I was kind of limping.  I wasn't in pain, just not functioning properly and that makes for a difficult run.  I did quite a bit of walking and in the end I walked the last two miles.  I tried to just enjoy the sunshine.  Better than sitting in the house, I suppose.  If we're being honest, I'm sick of winter.  Running and training in this cold, snowy, icy, smoggy winter is more than lame.  It downright sucks.  Fall racing is where it's at.  Have I mentioned that before?

6 miles
1 hr 24 min
14 min pace