I spent a lot of time yesterday icing and putting a warming strip on my ankle, I also dug out the foot bath massage, infra red thingy that I have had for years and hardly use and babied my feet with it, so today I was rewarded with a healthier happier ankle/feet.
On schedule was 3 miles so I did a run/walk on the treadmill, alternating 200meters at 4mph and 6mph then I did 1 circuit of AOS Elevation kettle bell workout.
Round 1 : Sumo Deadlift - 10 reps 44#KB
2 hand Swing - 10 reps 35# KB
Round 2: Get ups - 5 per side-15#
Russiam Twist-15#
Round 3: Clean to Press-24# Ladder 1, 2, 3 per side
High Pull then Snatch 24# Ladder 1,2,3 per side
Thorough Stretch and foam roll.
1 comment:
Congratulations on your first 50K! I read the report below - you did great! 31 miles is a long way to run, but we both did it! Thanks for stopping by my blog.
Post a Comment