Pullups and Red Trail

Late morning

Warmup:
2x
30 pushups
30 squats

Workout:

(1) On the minute pullup ladder, 1,2,3...to max

Score: 13 minutes + 6 pullups (97 total)


(2) Shoulder stabilization work:
3x 12 lying DB shrugs, 20#
3x 5 DB exterior rotations, 10#

(3) Pistol practice - 3 sets of 5 each leg, working on getting as deep as I can


Late afternoon

4.31 miles on hilly red trail
Easy warmup and cooldown jogs before and after

Time - 38:35




Notes:

• I think 13.5 might be my PR for the pullups workout. I am gonna try for my 25 in a row goal soon because I think I can get it now.
• I would really like to be able to do full deep pistols and am trying to work on those, dont yet have the balance to do them with my off leg in front of me.
• The run was tough but I did better than I was expecting...my goal was to just not walk at any point and keep a consistent pace. While I didnt walk I think my pace kinda fell off at the end because the hills were killer. This should give me a good idea about how the trail race on my birthday will feel. Slowed down to a very slow jog on all of the downhills to save my joints from the pounding.
• The new shoes are feelng awesome on pretty much every surface, although some of the rocks on the trail felt like they were basically touching my bare feet when I landed directly on them...kinda like it though. Soreness wise my hamstrings are still tender from the cleans the other day, everything else feels good to go.