October 6, 2009
foam roll - 10 minutes
Core Performance WU - 5 minutes
Run - 3 x 2min fast/1min slow - Total 1.2 miles
scap pushup - 12
levator scapula stretch - 0:20L/R
chest stretches - 2 x 0:10
100m strides x 4 (at the top of the minute)
rest 9 minutes
300m shuttle run (25m length) every 2:30
-I'm surprised I go 1.2 miles on the intervals, happy with a 7:30/mile average
-Strides - I was getting between middle 14 and middle 16 today, pretty hard
-Shuttle run - Now this smoked the heck out of me, I was dragging ass before I finished the first run, then the 2nd was more like a jog.
35 minute walk with Laurie and Connor
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."