Thursday

Legs were a little sore this morning, but not too bad.  Everything else feels alright.  Still nursing my left elbow and left shin.

Got to the gym at the usual 1:45.

5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
SealFit 130930
21-18-15-12-9-6-3 reps:
24in Box Jumps
Pull ups
Sit ups holding 45lbs

First time trying this one.  Always good to have some box jumps now and then.  A lot of runners neglect that sort of exercise.  Anyways, most of it went well.  I had to break the box jumps into groups.  I just don't have a ton of stamina in those.  I did every set of pull ups and sit ups unbroken though.  Happy about that.  Finished in 16:45.

Second:
Abs.  Did a bunch of scissors, flutter kicks, seated V-ups, and these new crunch things.

Third:
Tried a new wod.  There's a song that came out a few years ago from Moby called "Flower."  Its not that hard to Youtube search for it, its a pretty recognizable song.  You can adapt any exercise to it.  The song repeats the phrases "bring sally up" and "bring sally down" over and over again.  You just follow the lyrics, when it says up, you go up, when it says down, you go down.  I tried it today with push ups.  Oh holy crap it sucked.  I got halfway through the song before I couldn't hold myself off the ground in the down position.  I finished the song doing the up and down at the right times, but I just couldn't hold myself off the deck anymore.  May try it again tomorrow with squats.

Fourth:
Weighted pull ups and dips.  Definitely haven't done these in a long time, mainly because of my elbow hurting.  It was feeling alright today though so I thought I'd try and see what would happen.  Did 5 rounds of 5 strict pull ups with a 45lbs weight, maybe 1-2min of recovery inbetween.  Then moved over to the dip bars and did 5 rounds of 5 dips with a 45lbs weight, another 1-2min of recovery inbetween.  Elbow started to hurt a little during the dips, but overall not bad at all.

Fifth:
Another work out geared towards helping me run up mountains.
4 rounds
Run 800m, 5.0 incline, speed 7.0
10 squat jumps
20 calf raises
10 squat jumps

Haven't ever run on a treadmill with an incline like that.  Felt weird at first, like I was going to fall off the back.  Just tried to relax and pretend I was running up a hill in the forest.  Short steps, good arm swing, head and chest up, blah blah.  Sweating pretty good by the end.  Felt like a good leg work out.