Got Stronger last night.  Funtional lifting/power lifting.  A pretty tough circuit of

Clean and Press with the bar (45, 65, 65)
DB one-motion straight up (3x25)
KB cradle snatch (3x20) (the last two were 1-arm)
upright row (45, 65, 65 with the last two sets as 5x65, 10x20 because I could no longer row the bar)

This was really rough.  I started out each set with a good strong explosive lift, so I know I _can_ do the movements.  The problem is when I start getting tired I can feel my upper body taking over.  Like I said, I could explosively lift the first rep of each exercise and I could usually explosively lift one or two more across the set _and_ I got good snap out of most of the whole first round, making it deep into the sets BUT by the second round of the circuit, things had dropped to being much much harder.  I was lifting hard, as evidenced by my lightheadedness, but I'm not sure that wasn't caused by my form.  I was happy that I got to do it and perhaps I'll run the circuit again sometime soon.

After the circuit was simple abs- 3x[10xknees, legs, knee/legs] on the captain's chair.  Then Ken hit me with the treadmill.  The challenge was to run a sub-9 mile after that workout, any incline.  Having run a 7:30@3% on Wednesday, i figured runnning it again at 1% should compensate for the workout.  I....was wrong.  I hit the wall well within two minutes, even keeping pace for a 7:30, and cramping started almost immediately.  This was my second hardest run (for some reason, I had a bitch of a time running a 7:30@3.5% a few weeks ago) and required some real focus to push past the pain.  And by focus I mean berating myself for being such a bitch.  I ended up running 3/4 at 8mph, 3/16 at 8.5mph and finishing the last 100 at 9mph.  this run absolutely ruined me for a long time.  Especially my concentration.  I tried to write my weights and the details of the workout and i just _could not_ put pen to paper constructively for probably ten minutes.  Obviously my legs were pretty shot but my lungs stayed not-too-upset the whole time.  Same for my heart rate.  My cardio is not in as terrible a shape as I thought.  That said, I remember how fucked I was at Yuk practice.  Spring really will require focus, deep focus, on hitting the hill, hitting the track and getting to a place where I can compete with college kids who are just gearing up for Regionals, Nationals what-have-you.

Let's do this.  Doin' Work,
~#28