Friday 11/19

Friday!
TGIF
yeah, well still have to work tomorrow so whatever....
crisp and clear this am.. nice!

treadmill
run 2 miles
15:30
7:45 pace. hopped on and was definitely a little out of sync. took about a 1/4 mile to get loose and get my stride going. realize how much the shoes let you pound when you hop on the treadmill cold. i could have easily just plodded away but the vibrams make you get light and loose faster.

strength warm up
3 rounds
5 walk out
10 push ups
15 squats

walk out are getting a little easier. maybe i am just used to the torture now. they are a good opener and the downward dog finish helps to stretch the feet and calves out.
chest to deck on the push ups
fast, low squats. trying to train the mind/body to rep deep full squats even when fatigued.

no strength today. rest day for that. worked pretty hard this week. good stuff all around.

Met-con
"helen"
3 rounds
run 400m
21 kettlebell swings
12 pull-ups

8 minutes +/-
used the 35# kettlebell but did 1 arm swings since i don't have a heavier one. figured that would help even the playing field a bit.
all swings and pull-ups unbroken! that was pretty sweet. the runs were sub 7 pace. into the 6's and feeling pretty good. fast feet.
thin when we did this back in September at Ignite i was in the upper 9:00 min range. granted i was swinging a heavier bell but still, with one arm swings, to knock that kind of time off is pretty sweet.

definitely happy. feeling good!

so onward to friday. yippee!!

peace!