Russ Fish's Blog: July 2009

PM - DL - 5 x 145, 4 sets of 5 x 135. Felt great, no lightheadedness after any set and felt like I could have handled more weight.
PM - run to Dr's office, approx. 15 min. Left right after DL, no issues though pace was slow & legs a little heavy.
Dr. visit - fracture of small bone in Rt. wrist (injury from backpacking last week).

AM Run - around Greenlake and up to Woodland Park. 5.3 mi., 59:08, 11:09/mi. Pretty hot, walked the last two hills to simulate Cle Elum race (where walking uphill is going to be required).
PM KB SQ - warmed up with o/h sq with broomstick, ballet heel raises, bar hangs, then 5 x 5, 12, 16, 16, 20, 20. Felt good, decent depth on all sets esp. w/heavier KBs.

Good Gyrotonic session, focusing on spine lengthening, hip opening, and some core work.
Misc. stretching in evening.

Kind of a dumb combination of activities one right after the other:

DL - 5 x 145, 4 sets of 5 x 135. Serious neural shock.
Dinner - fancy (??) meatloaf, veggies, salad
Run around about 2/3 of Discovery Park. 2.84 miles, 29:58, 10:33/mi. Serious food cramps by end of run, made worse by the 90+ degree heat. Walked (good plan) up the south side hating life the whole way.

Lessons for the day: run before lifting, don't run right after eating.

Run - Greenlake - approx. 42 min., 4 mi. The greenlake beach scene is something to see, never used to see so many people swimming in there. Betting on ear infections as a common outcome.

Lazy day post-arrival. Air travel is just not any fun at all (though, as someone pointed out since, any alternative takes a lot longer).

Ran from Wakefield rec center on Braddock Road around Lake Accotink. Hot day in the Va. sun as usual. Distance around 5 mi., time about 52 min.

Old posts on Dragon Door are here.

Russ Fish's Blog