Yesterday I went to the Blue Hill Trail to run hills. There is a .5 mile hill with a pretty good grade % on it. I ran up hard, rested a minute and ran down; repeat 12 times. Then ran 6 miles easy on the trail.
I figured I might as well work my legs real hard and went to the gym to lift. My lifts are getting better:
Extension: 140x8x2, 160x6x1, 140x6x2
Squats: 95x10x1, 110x10x1, 130x6x1
Slanted Leg Press: 120x8x1, 140x6x2
Hamstring Curl: 40x10x1, 60x10x2, 80x6x1
Calf raise: 180x15x1
I have the Afton 50K on Saturday so I wanted to work my legs early this week.
Today I ran 8 easy on trail and will go this afternoon to lift chest, tri.
M1: Oat pancake: 2/3 c oats, 1 egg, 5 whites, sf syrup
M2: 4 oz chicken, 2 c spinach (finally, from the garden!), grape tomatoes, cucumber, olive oil
M3: Myoplex Shake, blueberries
M4: 6 oz salmon, 2 c grilled squash, eggplant, peppers and onions
M5: EFL Tropical Tuna