Saturday

Looong day.  Legs were not feeling awesome from the weighted walking lunges yesterday.  Went to bed at 0030 only to wake up at 0600 to go run.  Met up with the group at 0650 at Harbison State Forest. It was only a few guys since the Harbison 50k trail race was taking place elsewhere in the forest and the majority of the group was participating or watching.

There were a few of the older (slower) guys, two of the fast road runners, and one of the collegiate cross country guys.  We all started out together but were going really slow so the two road runners and the cross country guy and I all took off.  The cross country guy stuck for a little bit then headed to the 50k to see the start.

I stuck with the road runners up until a little after the halfway point when they pulled away.  Tried to keep a consistent pace for the remaining few miles and then picked it up for the last 1.5mi.  Finished in 1:11 something.

Went home, recovered, ate breakfast, then headed to the gym around 130.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and I think foam rolling?  Honestly I don't remember.

First:
SealFit 131104
6 Rounds, for time:
Run 400m
20 x 4ct Mountain Climbers
30 Sit ups

First time on this one.  Legs were really sore now.  Kept the runs at 6:30/mi pace, which wasn't fun for the last couple rounds.  Did every round of mountain climbers and sit ups unbroken.  Finished in 25:00.

Second:
Recovered and then did flat dumbbell bench press.  Started with two rounds using 80lbs, then two rounds using 85lbs.  Noticed my left elbow was hurting towards the end of the last round, so I called it there and headed home.