Wednesday 11-17

ah wednesday. half way there? well maybe.
still rainy but warmer. nice.

treadmill
back at it today. foot better so figured see what it felt like.
run 1.5 miles
7:45 pace. started at 8 and worked the kinks out and then sped it up a bit. didn't want to push to much but wanted to get a feel for the foot. much better. shortened my stride and increased my cadence and it felt great. little sore but no big deal.

strength warm up
3 rounds
5 walk-outs
5 yoga push ups
these were good mobility/strength warm up exercises. the walk outs are great for getting the kinks out and the yoga pushups really work the whole body. good stuff

strength
back squats
10x45
10x135
8x185
5x225
3x245

1-1-1
265
275
295

had the option this am to do 3x3 or 3x1. went 3x1 to see where the max range is. 295 was good. heavy, full depth. form started to get a little hinky otherwise i might have thrown a few more reps in there to see how much i can push. 300 shouldn't be an issue. looking to get into the 300' prior to the new year. 325? maybe get my real squat up to where my crappy form squat was.
happy with this for now.

met-con
3 rounds
run 400m
50 air squats

8 minutes? used the wall clock so not super accurate.
runs were sub 7:00 pace
all squats unbroken
kicked the pace up on the last run and felt good. definitely feeling it in the legs on the last set of squats.
the runs were good. fast feet, shorter stride, felt good.
foot is ok now. little stiff, little sore. maybe 80%
should be cool for the turkey trot next week.

good wednesday am!

peace!