ABS: planks, sideknees, lunges
Tuesday: 3.1 miles on the treadmill, foam roller.
ABS: Supermans, side knees, Flutterkicks
Wednesday: 4.1 mile Tempo runcommute home. This was the first time I actively tried to do a tempo run. My run home starts with 1 mile of significant hills, so I took it slow and used it as a warm up. At the top, I gradually increased speed until I was running the last part at 7:30 pace. Finished with a few more hills on the way home for a total of 35:09 (8:34/mile).
ABS: Bird dogs, side knees, lunges
ABS: Plank, sideknees, flutterkicks
Friday: 3.1 easy miles on the mill.
ABS: Supermans, side planks, bridges
Saturday: 4 miles easy with a friend! Yes, I didn't run alone. A friend from work asks me occasionally to join her on Saturday runs and since she was willing to not start at 7am, we had a nice run starting at 9am. I have to admit, our days of Saturday sleeping in are numbered. Summer is coming.
ABS: Planks, bicycle kicks, Bridges
Sunday: Foam rolling
ABS: Bird dogs, Bicycle crunches, lunges
Victor, winner of my Chocolate Island Boost Contest, wrote me a note this week:
"I tried some of the island boost last weekend on an 8 miler and I really liked it. I am going to take a couple more this weekend on my Sweetwater 50K. Here is the best thing about it. It is liquid and oh my gosh that is such a good break from the gels. There are times when I just cringe and the thought of squishing down a gel, but this is easy, just a squirt and it's down!"For those of you unfamiliar with the Sweetwater 50k (which would be anyone outside the Georgia Ultrarunning community), it's a technical 50k complete with a hardcore, chest-high water crossing. Check it out and then head over to Twitter and send Victor a big congrats for finishing!
Sweetwater 50k course profile. SourceLink of the week: Runner's World had a great article this week about preventing common running injuries. It went through some simple strength training exercises and different stride elements to focus on. Worth a read!