I took down the weight and upped the reps since my ham was a bit sore. Funny but when doing single leg work, it feels like twice as much.
3 x 12 single leg squats with 60 lbs each leg
3 x 12 single leg step jumps with 60 lbs each leg
3 x 20 calf raises with 240 lbs both legs
2 x 15 hip flexor machine with 150 lbs each leg
3 x 12 glute ham raises
1 x 15 adductor and abductor machine
2 x 15 pullups
|Shade disappearing at 8 am - Sewanee Coughlan Track|
Happy to see the Sewanee track still partially shaded at 7:30 this morning, and happy to see the mens room open. Ran long and hard but not too fast. I realized that training in spikes does stress my ankle, was sore afterward, so I returned to trainers today.
Saucony trainers on
500m warmup, stretches, drills
600m - 1:47
500m - 87
400m - 65
300m - 46It was really hard. Felt a bit tight from the weights. But, my last bit of fat is coming off... it's in the 'jelly stage' now. Weight is about 144.2 after workout. 'Eating like a bird'.. as they say.