Thursday

Back and arms were a little sore this morning, otherwise everything felt alright.  Left elbow is still improving.  Left shin still bothers me from time to time.

Got to the gym around 1:45.

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

First:
Another weird day.  Wanted this to be the sort of stuff I normally do on Wednesdays.  Started with 20:00 of hard effort on the Stairmaster, starting on level 8 and bumping to level 9 at the halfway point.

The plan was to finish and then immediately get on the rower and row 1km.  But, naturally, with only a few minutes left to go on the Stairmaster, an older guy gets onto the rower and sits on it for 30min.  This meant that after I finished my 20:00, I stood around looking impatient for a while before he finished and I could get on it.

Second:
Rowed 1km on 10/10 resistance.  Pretty tough, as my legs were already gassed.  First 500m was somewhere around 1:45, but then I slowed down quite a bit.  Finished in 3:38, which isn't terrible, but not really near my PR of low 3:30s.

Third:
Back onto the Stairmaster for another 20:00.  Again, started on level 8 and bumped to level 9 at the halfway point.

Fourth:
Changed into my VFF and headed over to the soccer fields.  Ran 4 laps around the big field, which totaled about 1.48mi.  Good pace too, something like 6:04/mi.  Recovered for a few minutes, then did my form drills back and forth across a soccer field.  In case I haven't mentioned what my form drills are, they are just drills that help reinforce good running form or work muscles that help with good running form.  Its stuff that most people have either done when they were kids before soccer/football/basketball games, or seen college or pro athletes do before games.  Butt kicks, high knees, jogging backwards, lateral bounding to each side, and forward bounding.