Run in AZ

Good run in the hills of Scottsdale.

Saturday WOD

Sunday WOD

Friday WOD

Sunday "Lynne"

Scored a 108. Actually got some good butterflies in for the first time. Benched 175 x 33 times. 

55 Min Run --178.5--

SILVER LAKE --  Went relatively easy on the first two miles and got a good push going for the rest. The last three were downright hard fought. 

Worked with a new stride strike. Hitting front and more inside than outside. Then working to pull the leg straight and snap the hip fully open to get an extra push off the foot. Worked. Good speed here and there. Definitely better than last time. Back was right until last 2.5 ish. Same. 

Monday WOD

Friday WOD

Ran with pace from start to finish. Smart. 

35 Min Run

GRIFFITH PARK -- This was a bit of a breakthrough for the running piece. Holding stronger on my right foot, keeping the inside of the foot activated. This allows a stronger push off than i am used to. 

And it should keep the soreness down. The back tightened up on the uphill but eventually subsided or subdued on the flat and downhill. The run around the hood was exceptional and strong. 

Tuesday WOD

Wednesday WOD

That was a good one. 

Tuesday WOD

Benchmark "Helen" PR

9:42

Lotsa time to be gained on the run. Push it instead of shading. 

Running Diane Benchmark

Diane with a 400m at the end of each round. Ends on a run. 16:45 

Mud Run

60 Min Run -175.5-

SILVERLAKE -- Went nice and easy around the big loop. Back was never an issue. Got some good pace here and there. 

Wednesday WOD

Tuesday WOD

Murph

Shaved more than 6 mins off the gym work but flopped on the run. Fatty! 

40 Min Run

LOS FELIZ -- Did the old course and eased into it with a warm up to attempt and keep the back limber. Worked flawlessly on the right. Not perfect on the left.