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Hoggle: You should write a book: "How to Offend Women in Five Syllables or Less".

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10am run in relatively cool weather. I ran with a good friend for 45min on a hilly, technical trail. The dynamic warm up took over 20min due to soreness. I really had to make sure I was ready to go. Statically stretched to cooled down. Core was outrageously sore all day.

I woke up healthily sore from yesterday's training. I spent the day mentally battling myself to even get off of the couch; I was semi-sleep deprived last night. I spent the day studying sleep, ironically. I made good progress as far as understanding the importance of it (not that I didn't know before but rather very good, reinforcing material was assimilated). It wasn't until 9pm that I found it in me to get up. I drove to the gym and did the following core routine: 3x10 fully extended, over the head medicine ball power throw sit ups. 4x12 back extensions on the slanted bench, two sets with a 25lbs plate, two sets with 30lbs plate. 4x12 standing oblique crunches, two sets with 45lbs plate, two sets with 55lbs plate on each side. These two sets were done rotating back and forth with no rest in between. 4x12 full range crunches on an exercise ball, two sets with 20lbs behind the head, two sets with 25lbs behind the head. 1x10 hanging crunches with 8lbs medicine ball between feet. 1x10 lunged resistance band oblique twists on each side.

Seeing where I'm at (big day of training). Started off with a half hour, dynamic stretch to make sure my legs were entirely ready to run. I then ran five laps around a grass field, which took 7:58, so figure just over a mile, or so. I went onto the track and did 10m drills: Walking calf raises Ankling Walking hamstring pull Walking quad pull Walking hip pull A skips B skips C skips Butt kicks High knees Walking groin stretch Lunges targeting hip flexor stretch Hip bends I then did two easy 100m strides in my regular trainers in 17sec and then switched to my spikes and did one more in 14sec. I then ran 300m focusing in form, not pushing too hard. I ran the first 30m hard and then relaxed until about 210m where I pushed the pace ever so slightly. I finished in 40.4sec, thinking it was a 44 high, or so - a pleasant surprise - the effort was not too strenuous. I switched back to my trainers and ran a mile on the inside of the track in about 7flat. I then stretched for about 15 minutes, statically. I ate a turkey, avocado sandwich with a protein supplement mixed with water on my drive to the gym. When I got to the gym I completed this routine: 3x10 squats at a very light weight 7 reps on each leg of weighed, balance lunges. I had a 65lbs bar above my head while doing it. 2x10 on each leg of one legged balanced cleans with 55lbs 3x10 of seated leg press 180lbs + machine weight. 3x10 calf raises on each leg with 30lbs dumbbell 3x15 on each leg of balance work on the half exercise ball. 8lbs medicine ball is held above the head with one hand, and brought down with two hand to a single foot, while the other foot moves backward for balance. Overall, very hard day of training, this took 3.5hr to complete.

Chilled for 5mi at a state park near 10min from my house. Warm up was a quick dynamic stretch. The pace was probably somewhere around 6:50/mi. The run was decently hilly and my hips were shot from yesterday. Immediately after the run I rolled out and statically stretched. Diet today was entirely organic. Protein supplement was consumed within 10min of finishing the run. Completed a core session after some round of mini golf :p 4 sets of 15 standing oblique crunches (45, 50, 55, 55lbs) 4 sets of 15 back extensions (25, 30, 30, 25lbs) These two exercises were done with no rest, going directly from the back extension to the oblique. 4 sets of 15 weighed full range crunches on an exercise ball (20, 20, 20, 25lbs) 1 set of 6 fully extended medicine ball crunch to power throws 3 sets of 10 lunged oblique twist power throws on each side. 3 sets of 6 hanging oblique twists over an upright bench at maximum height. This core session was completed with my fiancé. :) I thank her for helping me with some of the medicine ball work. Very good work today!

Ran out east with some friends. 5 miles..splits: 7:00, 6:53, 6:52, 6:52, 6:50. The run was easy until about 4.5 miles where my hamstrings started to feel it. We then lifted: 4 sets of leg press with about 260lbs on it, plus the weight of the machine. 4 sets of assisted squatting with a little less weight. One set of bench at light weight, ~115. Balance exercise with bar + 20lbs above head, lunge and balance on one foot with a knee drive (four sets). Went home and took a very hot magnesium sulfate bath.