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- 3775 total / 186 in 2014
Run; run more; have fun.
Mike did a weights workout: Today's Weather Icon:...
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Today's Weather Icon: A KB raised above the head, dripping like a sponge.
Yesterday was the hottest day in Atlanta's recorded history, 106. As a a kid in California, I remember being outside on days that hot, but that was before the energy crises and we could run inside to AC set at 68. And we've had plenty of 100 summers in GA, but this is hot. I know Athens got to at least 105 yesterday and it due for that today. The humidity is bad. I bet the outdoor pool is a sauna, but I hope to get a swim in later as part of my none running prep for The Peachtree on the 4th.
I mentioned the other day that I started a program designed by Pavel for building strength on the Press. It involves little pressing as it uses the Closed Grip Bench Press rather than shoulder presses to build strength. It's low rep and low effort (compared to my normal routines) so it seems like a good program as I put more effort into running. Today was KB Ballistics day. The presses were easy: 5 x 20lb each arm, 3x 35lb each arm, 3 x 44lb each arm. In addition I did halos, around the body, goblet squats, stick humpers, hindu pushups, swing+high pull+snatch+windmill+front squat, figure eight to hold, suitcase deadlifts, l-sits, and a farmer's walk.
I'm working on my one-legged deadlift but it will be awhile before I do any weighted ones. Right now I'm doing the suitcase deadlift to build the core stability needed for the one-legged and corrective exercises to develop the posture and motion for them. For the corrective exercise, I hold a broom handle against my back and try to maintain three points of contact as I hinge on two and then one leg. The three points are the back of the head, t-spine, and butt. One-legged deadlifts are a good way to correct asymmetries and build stronger, better runners.