5-29 5-30

 Wed 5-29
Snatch was the strength of the day for Beacon, so I got to talk/discuss/demo often today.
Perhaps that's why I felt like I was doing a better job on it today in my own workout, but again, I see from my vid that I need to keep the bar closer, get those "high elbow" working in my favor.

That said:
A) snatch 5x5
vid shows 1st/3rd/5th @ bar wm up/55#/65#
I felt better at 65 than I have for a while.  At least I know I can do this, altho the 55 was more 'consistent'.
http://youtu.be/hPKwDeldqSg
+
3rds FT:
500m row/10 OHSs @ 55#/10 PLUs
11:54
500s all at 2:00ish pace
OHS 5+5, w/ bar overhead at 'break'
PLUs all 5+3+2 (rt grip weak today)
I could probs have hustled a little more on transitions.

Thurs 5-30
A) DL heavy 5 
PRd @ 235#  I did, however, drop and right back into reset and lift on 3-5. 1+2 were TnG.
+
10min AMRAP:
5PC&J @ 75# / 15 DUs / 15 sit ups
6+5 
(PC&J: felt good..most TnG except for a couple / DUs: 3rds UB, 3rds with one trip up / sits no problem)
~~rest 5 min
10min AMRAP:
5T2B / 7 BJ / 9 KB swings
7+3
(T2B: 1-3UB, 4-6 3+2 / BJ @ 20" UB / KB: 44#: 1-4 UB, 5-7 4+5)
This one had less transition time to fuss with.

I don't feel quite as spent tonight as I have been feeling.
I started back on fish oil Monday, and am being more consistent with my mobility.  I'm thinking the fish oil has a lot to do with it though.  I needed that break from it, and this is now an unexpected but very good test to see exactly how well it works.  The study I participated in with SFH only showed me how quickly it can get back into your system once you've been off it for a month, but I hadn't noticed any real difference then. Now, as I said, I do. 

Ended the day playing 9 holes with Laurence.  Felt a little less umph on my drives, but I found the fairways and that's always preferable!! :)

thrusting

Back to normal nutritional intake.
Two months to go.

A) rear foot elevated lunges: 5 x 8 L&R (1min rest btwn legs/2min rest btwn sets)
This works better off a bench than a box.

B) FS 5 x 3: 5sec hold at bottom
85-85-95-95-105 (vid)
http://youtu.be/ZAlfzAFOT4s

C) SP 5 x 8 ~2min rest bwtn
55-60-60-65-70
Happy with the 70#, even tho last two presses were a little squirmy. :)
+
30sec THR 65#
30sec burpees
30sec cal row
~rest 3min
x 5
*I set my interval clock for a 10sec transition time btwn each working 30sec so I could have the full 30sec to work.
I'm always surprised how heavy a 65# THR initially feels! It stays feeling heavy, but I get into the 'rhythm' of it.

Mem Mon

Today:  5rd FT:
400m run
10 burpees
16:26

Not surprisingly, this seemed/was a little slow. Between less than stellar eating this past weekend (too many "paleoized" sweets and too much quantity in general) and sitting in the car for a total of 16 hrs in the last four days, I was not in the best physical form I could be.
First run always the slowest and feels like molasses. Subsequent runs feel 'normal'.
Burpees are not bad in sets of 10. :)

buddy run

In PA this weekend visiting the McDade crew, grandbaby Elliot being the star of said crew! :)

I pretty much sat on or rolled my field hockey ball all over my right leg during the whole 8hr drive to PA yesterday. My knee was really acting up...thought it may have been from the box jumps on Thurs....and it always took a few meters to loosen up when I'd get out of the car....in other words, I looked a little like an old lady getting out of the car! yuck...
My IT band and the muscles on the right side of my shin got the most attention.
Then last night, after getting up from the dinner table, I was honestly a little worried because it hurt so much.
This morning it was back to normal. So clearly, the sitting doesn't help. I know my right hip/leg has always been tighter than my left, but I have to really stay on top of it now, apparently. 
Ha, I feel a little betrayed by my leg 'cuz I have always been so lucky not to have any lingering issues at all.  Will. Not. Let. This. Win.!!!

Workout for today:
3min hard run
2min walk
 x 4
I appreciated having an extra push today because my son-in-law, Michael, and the dog, Winnie, ran this with me.  I had them run ahead of me so I was not the one pacing. :)

The first 3min felt like f o r e v e r !!! I didn't get my heart rate up first and we went out a little fast. My legs felt like cement blocks the last 30secs!
Some small hills to run up and down, which was good.
The subsequent runs were better. We were running on the street, so I don't know for sure how far I ran each three min segment, but I'm sure the first one was farther than the other three.

We actually finished right at the door of Michael's house, which is 1.5mi. Don't know how that really translates, but that's how far the total distance covered this morning.
Winnie's exhausted.

I've done 2 x 5 PUs x 3 today. No squatting today though.

w & th

Long day yesterday...long day.
Trying to get better sleep this week...does one day so far count? Yeah, having fractured sleep doesn't help recovery. That said, I feel like as tired as I am, I my workouts were still pretty good.

Wed:
A) snatch 5x5 TnG
55-60-55-55-55 : my shoulders and scaps are pretty cooked from the THRs and C2Bs.
When I was warming up with some snatch balance, I actually felt pretty good. It's getting the speed and mid-movement 'catch' of the bar OH that I struggle with.
I did some straight OHSs first, then the vid is of the 4th set.  I can see clearly that I am way too far from my body, so I am really barely even breaking to high elbows!  I'll remember that next time!
OHS & snatch practice
+ 3rds FT: 500m row / 10 PS @ 65# / 20 DUs
12:15
This was sooo exhausting! The PS were the worst part.
rows: all about 2:00ish
PSs: 4+3+3 on all
DUs: 1-tripped once, 2 & 3 UB
I realized I had done this a couple weeks ago. I did better by about 1min which I guess is okay.

To test myself, I did a timed 400m run after this...just one...and I got 2:00flat. A little better than on Mon.

Thurs:


45+25+15+10+5 x 2 + 35 bar

A) heavy DL single
235# today...I knew I didn't have the 'body' today to hit a PR. This was tough, but I felt fine formwise.

+
1 rd FT:
T2B: 10-8-6-4-2
WBs: 12-14-16-18-20
8:29 (16#WB to 9')
--broke up T2Bs thru 6--these seemed a little slow, but grip was okay--played around with hand width because sometimes I think I'm too close on these, but close felt better, so there you go!
--broke up WBs in fairly even sets every rd (1 no rep)
+
10min AMRAP of:
5 PC&J @ 75#
7 sit ups
9 box Js (20")
6 + 19
This was just a good AMRAP to move through. I lost form on a couple of the cleans, then corrected it. I did all PJ's. Rds 1+2 each TnG UB. Remaining rds each 3+2.
Right into the sit ups.
Right into the boxJs.

Tues-Thurs always gas me!
Traveling to PA tomorrow, day off but sitting in the car so I'll bring my mobility paraphernalia!

doms day

Sunday was supposed to be a some endurance work: 5rds FT of 400m run + 20 KB swings.
I woke up with some very tired and sore upper arms/shoulders.  I knew that I would omit the swings but keep the runs as intervals.

After some good stretching and mobility, Laurence and I first went off to play in a  golf "Scramble", organized by a wonderful woman for a fellow golfer who is at the end stages of cancer.  He managed to get out on the course, his daughter driving him around to see us all playing in with him on all our minds.  We ended up playing around three hours.
By the time we got home, I knew that would be it for my activity.

I ended up running yesterday, Monday:
400m run ~1min rest~ x 4
I used the same distance for all my 400m runs at home, so it's not really important if it's exactly 400m or not...it's apples to apples.  All my runs were about 2:10.
I know I can do better than this.  A little disappointed in my efforts. 

Today:
A) RFEL 5 x 10 L+R ~1min rest btwn legs + 2min rest btwn sets
Last time I did these with a wt'd front rack barbell.  These were a good stretch.

B) FS 5 x 5-5sec bottom hold
I started a little light, so kept adding more wt.
Not sure I actually sat ass to grass for 5 full seconds. I'll count better next time!
I both hate these and love these. :)
75-85-85-95-95
vid is the last 95# (I wasn't sure if I counted right, so I threw in what ended up being an extra FS)
FS bottom hold

C) SP 5 x 10 ~2min rest btwn sets
On this one, I started too heavy so I kept having to dump some wt.
9 @ 65# -- 10 @ 60# -- 10 @ 60# -- 9 @ 60# -- 10 @ 55#
Wow, these all felt great on the first 4-5, then BAM, h e a v eeeee!
+
5rds each FT ~2min rest btwn each rd
10 THRs @ 75#
5 C2B
20 DUs
1- 2:05 (THR= 8+2 / C2B=2+1+1+1) / DU=1 trip up
2- 2:01 (THR=rested on shoulders / C2B=3+1+1 / DU=2 trips)
3- 2:05 (THR= 6+4 / C2B=3+1+1 / DU=2trips)
4- 2:03 (THR=6+4 / C2B=3+1+1 / DU=UB)
5- 2:05 (THR=5+3+2 / C2B=3+1+1 / DU UB)
Holy crap, those THRs got heavy! I tried to be mindful of keeping my elbows up enough to keep my chest upright, unlike last time.  I had to really fight to get the last couple up on each round.
C2Bs felt good. Happy to string a few together!
DUs were good enough when I just concentrated on cadence instead of speed. The trip ups were in the first 5 jumps, then good to go.  I think part of it might just have been because when I have on my Oly shoes I feel like I have to jump differently, but I really don't.

Til tomorrow.

cleaning day

After my workout on Thurs I actually spent some decent time rolling out my IT bands and on Fri morn, much to my excitement, my knee wasn't feeling tweaked at all from the previous three days.
Most of the day was good, then I did some 'thumb digging' on my right IT band and today, again, nothing funky happening with my knee.  Point recognized, Annie!

Today, Saturday:
A) C&J 5 x 1 AHAP (same wt)  105# was all I had today. 
The cleans felt pretty good but the jerks were challenging.
(I got to the gym at 6:45am to get my workout in and there was already so much activity that I just plain forgot to video any of these.)
+
FT:
30 burpees
20 C&J @ 85#
30 burpees
20 C&J @ 85#
10:42
I was not looking forward to this WOD....all week...and I had it in my head that it would take 15+min, so I was pleasantly surprised when I looked at the clock and it said 10:42!
Burpees were just steady. I happened to see the first 30 took me 1:51. I'm sure the second round of 30 took me a little longer!)
All the C&Js were singles. In hindsight, I def took a couple breaths too long between some of them.
My cleans felt pretty smooth.
My jerks were heavy. I alternated between PJs and SJ as I couldn't seem to set my back well on the top of the PJs and didn't want to keep over-arching.

I've got to get better about my sleep...sleep more.
Unusual for me, I seem be craving sugar and I think that's actually partly why...I need  boost!
SLEEP is my biggest goal for the week. :)

14th & 15th

Wed: 5-14
My callouses were really sore from yesterday's pulling, but thankfully that didn't affect my PS or PC pulls.
OTM 20min
odd: 5 PS @ 65#
even: 4 PC @ 85#
I was really trying to visualize my hips and shoulders rising at the same time on the first pull, but I see that my stripper butt was making a little appearance. :)
Vid is of 1st two mins and last two mins of the 20min OTM.
5PS odd/4PC even
+
1 rope climb about 5mins after this WOD. (it's 16-20', not sure but finding out)
I'm liking the gloves to climb. Got them last year at the Games but it was raining the day we had to rope climb in our WOD and I found them slippery...too new I think.  I also cut the tips off the fingers to accommodate my man-hands!! haha

Thurs: 5-15
Hands/grip felt better this morn. Nothing like deadlifting thousands of pounds to test your grip. :)
A) heavy 5 DL
145-175-195-215-225 PR
Pretty happy about this. I stayed controlled on the reset and only paused to regrip a little on the last one as my hands were more slippery than grip-challenged.
I felt this was good for today with all that was coming up, although I admit I was tempted to continue to my 1rep max since I was sufficiently warmed up.  Another day.
+
250m row @ 100%
10 DLs @ 135#
~rest 3min  x 3
1: 1:38 (1:47 pace) / DLs 5+5
2: 1:28 (1:46 pace) / DLs 8+2
3: 1:39 (1:47 pace) / DLs 5+3+2
My focus was breathing the whole way through. Course, I kind of started laughing to myself at how heavy the DLs felt in that first rd!!  Def needed some recovery time for this one....about 10 mins.
+ 9min AMRAP of:
3T2B
12 DUs
24 KBs @ 44#
4even
T2B UB  double swing, but steady
DUs 1:tripped once  2-4:UB
KBs 1:16+8    2-3:? (not sure...2-3 breaks each)    4:4repsx6
The KB got very heavy, doable, but heavy! I really had to get an explosive hip into them toward the end of the AMRAP.

Going to be tending to my forearms and glutes for the next many hours!

AMRAP pulling

Big day of pulling today.
**Because of how my day went, I needed to do my B and C first today.  Did my A afterward in the lower gym because the Teens class was going on in the upper gym.

A) FS lunges 12x5, 2-3min rest
35-55-75-95-115
I really didn't know how these would go, and I could have gone a little higher, although 115 was hard. This was really firing up my glutes.  On 95 and 115 I had to pause at the top of each step to be balanced. Liked this.

B) OTM: odd-3 PLUs  even-3 PUs
Since there were PLUs in the AMRAPs, I wanted to do C2Bs on this.  I missed one on the first round,  redid, and then didn't miss any others. Stayed on the bar to reswing into them, but one at a time.
PUs were not a problem.

C) 3min AMRAP of: 3 PLUs + 3 burpees
8 even
~rest 2min
5min AMRAP of: 7 WBs (16#) + 7 DUs
7 + 3
~rest 2min
3min AMRAP of: 3 PLUs + 3 burpees
7 + 3
1st AMRAP, my right hand grip started getting weak on the PLUs toward the end of so I started regripping at the top of the PLUs. All UB.
Burpees... you know. :)
2nd AMRAP, WBs were mostly UB, except I just dropped the WB by mistake on a couple rds.
DUs, rd 3+4 I tripped once, the rest were UB.
3rd AMRAP, grabbed bar with tighter grip on right hand for PLUs so it was better. PLUs UB.
Burpees...you know. :)
I was really breathing hard after these! Recovered quickly, but geez!
I also didn't do enough mobility afterward, so I'll need to do extra tomorrow before I start my WOD. My grip is tired right now...kind of surprised as I had a good two days off from barbell work. It'll be okay, just noticing.

pressing issue

Getting to the gym in time to get my workout done before the 8:15 class has been working well.  It gives me the option to get out of the gym earlier in the day. :)

Sat:
A) PJ 5x10
55--75--85--95 (had to rerack after 5, then 5more)--95 again (no rerack)
B) PP 5x8
55 @ 10--65 @ 10--75 @ 10 (oops on those three!)--80--85
C) SP 5x5
55--60--65--70--75
The PJs felt very heavy.  I also got more 'winded' on these than the PP or SP.  PP and SP much 'easier'.  I noticed on the PPs and SPs that I had to really concentrate on fully pressing out my right arm.  I don't know why. My shoulders felt good, my arm didn't hurt. Just odd.
After my SPs, I decided to try to find my 1rep max since it was my last lift.
I tied my 90# PR, then tried 92.5, but just couldn't get it up. Good thing is, I haven't gotten close to that for a while, so I was still pretty happy.
+
1K row ~~ rest 3min ~~ 1K row
4:05.4   and   4:09
These were mentally tough as well as physically tough.  I was so winded after the first one I didn't think I'd have anything left after just a 3min rest!

Sun:
5rds FT:
400m run ~~  30 air squats
16:34
For having runs in it, I was looking forward to this. Kind of nice to have a workout once in a while without the barbell.  Basic movement.  Trying to be more aware of my running form too, so that's hard enough to concentrate on!
Then when I woke up and it was raining, I was actually doubly ready. I know I need to workout outside in all sorts of weather, so it's good when I have to WOD outside!
If I had gotten going earlier, I would have gone to the track. But no, did this on the road outside my house. 
So, the running in the rain, I literally slogged through them.  Squats were usually 20, quick pause, then 10. 

I'm really enjoying my programming. I'm seeing progress and understanding the rhythm of my week. Thanks Coach John!!

mid-week movement

Snatch day Wednesday. Snatch and OHS, my two hardest movements, and of course they go together!  I am trying to keep repeating "I can do this" as I am working on warm up and getting the bar loaded...turning my 'ugh, snatch' attitude around.
I spent extra time on my squat wm up.  More 18#Kb-hold squat rep sets.  Lots of snatch pull practice. Even on higher wts, I can get the pull/high elbows, but the rotation overhead is my goat...but I'm getting ahead..

WEDNESDAY
A) Snatch 5x5 TnG (same wt)
I was hoping to get to 70# today, but after not such great reps at 65# and a couple attempts at 70#, I realized that I was defeating the purpose of technique drills by thinking I have to go up.  So I dropped to 55#.  This allowed me to really feel the technique.  Looking at the video, I need to keep working on a closer bar.  The biggest benefit to the wt drop was my mental shift.  I need to really just keep working at a wt where I can be successful at the squat and begin to feel more confident.
snatch drills  (I'm having trouble accessing my YouTube channel via the regular post..link will have to do.)
+
3rds for time:
500m row
10 PS @ 65#
20 DUs
13:26
This was slower than I thought it would be.
The rows were 2:00-2:04-2:05
The PS weren't heavy, but slowed.
1-3rds DUs UB
I was thinking about my PS form.
I am much more comfortable with PS as opposed to squat Snatch. However, as I mentioned, the more I do them for technique, the better I KNOW I will get.

Spent lots of mobility time on my IT bands, especially right side.

THURSDAY was a high MetCon day.
I was a little nervous going into this even though I really like deadlifts! I just knew it would be really hard. Good thing was Ben, one of the other coach/athletes, had just finished BSing and wanted to join me on this. ANYway:

1rd FT:
10 DLs @ 155#  -- 400m run
8 DLs @ 135#  -- 200m run
6 DLs @ 95#  -- 100m run
5:00
Then immediately into :
10min AMRAP
10 C&Js @ 65#  --  10 burpees
4+8
The DLs were fine...the wt changes ate some time.
Runs are good practice for my mental strength!!
The AMRAP was exhausting.
I got through more than half my reps in the first 6mins then kind of crashed the last 4. 
I really lost gas on the C&Js.
1 UB/2,3--5+3+2/4,into 5--1s+2s
I experimented with crawling up on the burpees here and there. Otherwise, regular plodding through them. :)
I was really sucking air at that 6min mark.  Wasn't sure I'd get ANY more reps!
Good day.

Sat around talking afterward with another coach and a member. After about 30mins, we were playing around with PLUs. I decided to get my ONE pronated grip PLU and BAMMMM, I strung 4!
Shocked the shit out of me.
After about 2mins, I thought I'd try again and BAMMMM, I strung 3 more!
Very excited about this. Just two days ago I could only do 1 in the set of 3EMOM.  Shit happens fast when it does! :)

squat therapy

Yesterday was a much needed rest day.  I've been trying to dig at my right IT band because I think that is the main culprit causing my knee pain.
When the f*** did I become so high maintenance???

Despite yesterday being a rest day, there were a bunch of Beacon athletes who wanted to do their BNB2 WOD challenge of the week: tabata sit ups.  I decided to join in as I will be doing the WODs along with them all, but just for fun.
I completed 100, with 12 being my lowest.

Today, Tues: squat therapy
First directive was to take a non-wtd and wtd photo of my squat.  Shocking and significant difference! I could feel it as I was squatting, but to see it adds a new determination to 'get it right'!

wow!
 

I did 3 x 10 reps with the 18# kettlebell.  I think next time I do it, I'll have my nanos on.  I'm curious about that difference too!
Also got in 10x3reps of push ups, with about 20-30sec rest between each. 

Then:
A) 10 BS-10sec rest, then 5FS same wt.
~~rest 2min
x 5
85-90-95-100-105
I was thinking I started too high. The BSs were fine, FSs harder, but could have challenged myself a little more re: the FS.  I was surprised at how winded I was after these sets...expecially 3 thru 5!!



B) EMOM 10min: 3 strict PLUs
1+2: 1 pronated + 2 supinated (no band)
3: 1 pronated + 1 supinated rep + 1 supinated fail (no band)
4-9: 3 UB pronated with purple band
10: 2+1 pronated with purple band

+
5min AMRAP:
7 FSs @ 75#
7 PLUs
3+10
all FSs UB
PLUs: 1+2:UB, 3: 5+2, (4=UB)
Think I would have been more with less transition time...a couple mid WOD moments of changes because of a class going on. 
Anyway, good quick one!!

Off to play 9 holes with Laurence in about an hour. Beautiful day for it!

weekend WODding

Saturday was Beacon's 1YR Anniversary Party. I headed in around 6:15am to make sure I got in my workout and could clean up before the 8:15 class. Not too much set up for the party, so that was helpful!

A) HPS 3-3-3-3-3
Really? Oh crap, so I just realized I did HS instead of HPS.
55-60-65 x 2(vid) -70 fail-70 again
I was clearly too far from my body as I ended forward almost every lift.  I could feel it and see it in the vid.
The vid is of the 65# efforts. I changed into my Oly shoes on the second part. I was having trouble getting into the squat in my nanos and wanted to note the difference. The attempts with the Oly shoes is clearly better, altho not great. Just interesting to note!

 

 



B) DL 3-3-3-3-3

155/165/175/190/200

I knew I wanted to go heavier than last time because I had fewer reps.

Love that my grip feels solid on these. It's come back well.

+

3rds FT

400m run--10 PC @ 95#--5 FS @ 95#--3 S2OH

12:58

1st 10 PCs I tried to do TnG on them.  My second pull felt much less powerful, so I went to singles on the next 2 rds and the cleans felt much more fluid.

FSs are just hard! I like having to get used to them at this wt. I found I was taking too long breathing between each lift.

S2OH were all split the 1st rd, then realized after the first split on the 2nd rd, I would do better just PJing them, which I did.

 

Sunday: endurance day but....

I didn't want to overdue the running today, so I did about 1.5mi of pole sprints. It felt like just enough today. During the 'slower' run, I continued to concentrate on my posture, my "pose" lean. During the sprints, I concentrated on where I was holding my arms/hands. 

Then I did some HPS skill work.  I just did some with my 45# bar and then 55#.  I'll get better at the full snatch, but until I do, it's great to mix it up.

Finished up with 10repsx3sets of PUs.  Getting my pecs on! :)

 

AMRAP city

Feeling a little tired, but I really want to see how I handle volume.  I like AMRAP work with strength components, and being able to compare it somewhat to the previous week, I have a benchmark to shoot for.  Through this whole process of training these last months, this has been one of the hardest components.  It's hard to know if I'm on target or need more work or didn't go fast enough...etc...when there is little measurability.  I know that if I've sucked, my coach will tell me.  I know that if I've done well, my coach will tell me.  It's all the in between work that dangles out there.  Interesting.

So Wed:
a) 40sec row @ 100%
1:20 row @ 50%
x 5
1:45/1:50/1:48/1:49/1:48
Slower than last week, just feeling really challenged. I may have had the damper too high.
+
9min AMRAP:
5 DLs @ 115#
7 PUs
9 BJs
8+9
DLs and BJs UB
PUs: 1-3 UB, 4-6 4+3, 7-8 3+2+2, 9 3+1
On the 4+3 sets, I purposely didn't want to go to failure.  They felt pretty good this week.

-rest 3min

9min AMRAP
5 PCs 85#
10 lunges
15 DUs
6+19
PCs TnG, concentrated on form
lunges got awful on the quads fast
DUs: 1,4,5-tripped 1 or 2 times/2,3,6 UB--concentrated on keeping steady rather than fast

exhausted....

Thurs:
Knee feeling a little tweaked, so I did some trigger point on it.  I have a massage after my workout today, which I'm looking forward to!

A) PP 10 x 5
I stopped at three sets: 65/75/85
By 85#, I had to take long pauses at each rep.  I kind of just threw in the towel on the last to sets because I knew I still had THR and WBs.
+
15 THRs @ 65#
15 PLUs
-rest 5min and repeat
each set was 1:32
THRs UB
1st set of PLUs I tried for a quicker turnover. I tend to lose my rhythm on them when I do this so I ended up with smaller sets.
2nd set of PLUs I went for larger sets
With both times the same, I felt more comfortable with the focus of the 2nd set.
(Bad angle on the vid...I was getting depth on the THRs, hard to see.  I know not to have the camera set from below from now on!)

+
10min AMRAP:
250m row
10 WBs (16#ball to 9')
4+row+8
I felt very challenged energy-wise on this today.  I knew I had done this one before but hadn't looked at my score before I did this. 
WBs were broken on Rd1...a lot.  After that I would take a brief pause at 5 or 6, then finish.
I had the damper on about 5.5, which seemed to be a good place for me.
Thought I was at least a Rd behind from previous time, but when I looked, I actually had 2 more WBs.  Kind of surprised.
I didn't do any mobility as I was heading right to my massage.

Kevin, at Athletes Touch, dug deep today...YIKES!  Neck, traps got dug.  Then he also addressed my knee.  He said my calves were definitely tighter than last time, as was my...oh damn, forgot the name of the muscle...but the one that's on the outside side of my shin bone. My IT band on my right also a little tight.  So clearly, I need to spend more time...much more time on my legs, right one particularly, as I start ramping up my running.  Kevin said that's likely a factor here.
This turned out to be a perfect day for the massage.  I didn't have to go back to Beacon afterward and tomorrow is a rest day. So, aside from demoing while coaching, I am not going to do anything but some mobility when  have a few moments!