Monday, December 15, 2014

The 4HB "5K to 50K" 12 Week Program - 2nd Try - Week 6

My last attempt at the 4H Challenge was effectively over mid-way into Week 6. And this week proved to be just as challenging! Work and short term injuries colluded to slow my progress and all the previous disappoints briefly flickered before my eyes. But actually turned out fine and were it not for some isolated soreness, things would be great right now. Very happy with the progress and looking forward to the second half of the adventure! Only six more weeks and the final adventure should be the Rock & Roll in New Orleans, in late January.

Here's an overview of Week 6:


  • Monday was an unscheduled rest day, primarily due to work. Didn't help that my posterior felt bruised from a ride the day before!
  • Tuesday was pretty brutal. In the morning was some back squats (3 sets of 5) then a series of power cleans and burpees (21/21, 15/15/ 9/9.) And the evening held a 5 mile run, pacing with Amber. She really pushed it at the end and we averaged right at 9m/mile even with 2 or 3 brief walks.
  • Wednesday was 300 jump ropes, 50 box jumps, 50 hand release push ups, and 50 knees to elbows. I think we started off by practicing push jerks and split jerks, too. (Should NOT have done most of that based on the next day's training.) 
  • Thursday was 10 mile trail run! Notable mainly for actually doing it and for multiple falls, including once rolling my ankle and hearing an obscenely loud POP than still (5 days later) is acutely painful at certain angles of movement. 
  • Friday? Oh yeah, very much a rest day! But soaked in the hot & cold tubs. 
  • Saturday ended up being just a brief (Occam's Protocol) workout with Liam plus some more soaking.
  • Sunday ended up being ANOTHER rest day due to too many projects. And much rest was needed.
Week 7 promises more of the same. But we're half way done, now. Onward and upward!
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