August 15, 2018

Daily score: 6 (right hami, glute pretty hot, tight sore hip joint)

Workout:

Run 10 min easy warm up

Done, 10:30 mile pace

+
Run 400m @moderate effort
rest 2 min
x2

2:15
2:10

+
Run 200m @faster pace
rest 1 min
x4

:59
:54
:55
:54

+
Run 100m @fastest sustainable pace
rest 30 sec
x4

:22
:22
:23
:23

+
sled drag 100m @heavy but continuous load
rest 2 min
x4 sets

165#
2:04
1:58
2:28 uphill
1:41 downhill

+
hip and ankle mobility work 20-30 min


Done, mostly hip/hami's


I'm very familiar with the hip/glute discomfort I am having.  Pretty classic for me after dead lifting.  Started with my final marathon, made worse when I had some injury there flipping a tire years ago.  Usually if I can get my glutes to loosen up it gets better.  Driving is the worst position.  Today I spent a lot of time working on it after all the running when it was good and warm, seems better.  I was cautious on the running, not huge big strides or really 'sprinting'.  Dropped the weight on the sled from the other day.  This was a true 'continuous' weight anyway.  I coach all evening and warmnig the class up each hour should help keep it loose.  Thanks!