Monday Morning at the River

I feel really strong from the tempo warmup exercises I have been doing. This will be the fourth week of the tempo warmup exercises, and my hamstring feels better on my runs. My hamstring feels stronger. I feel faster and feel like I can drive my knees higher during my runs. The extended stretching makes me feel more flexible than I have ever been. The General Strength exercises and core exercises can definetely be felt during my running. Everything seems to be coming into place. In another two weeks I may increase the tempo warmup to include a few extra reps just to continue in my goal of strengthening my hamstring. If I get that strong, I feel I will have my best xc season yet. May I run as fast as my Lord and Saviour, Jesus Christ, allows me to run.

AM

Workout: 3-miles warmup, 4 miles of 3/4-mile on, 1/4 mile off. Ran the 4-miles in 22:53. Averaged: 3:55.97 on the 3/4 miles

tempo warmup exercises w/ 8 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)

stretching


PM

dymanic warmup foot drills
hickey routine with leg curls with ankle weights 3 x 10

pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))core work: 5 minutes of the modified german(60 pushups-60 situps), 10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core

stretching