11 weeks to 50k / 12 weeks to Beast

Monday

Did: 2.2 mi run + 20 mins kettlebells/weights

Up early for my first time in the office in uhhh 3+ weeks? Felt great to get the workout done early. A little bit of everything today including Ryan Fisher Day 8

"10 Days of Christmas" style:

1 butt slap burpee

2 V-ups

3 squat jumps

4 starfish sit-ups

5 second handstand hold (I did handstand hops)

6 plyo lunges

7 tricep push-ups

8 mountain climbers

9 reverse sit-ups

10 lateral lunges

Tuesday

Did: 8.27 mi @ 8:18/mi avg Track Tuesday, RF Day 9

Back on the Track! Felt a little sluggish today and wasn't hitting paces I've hit before, but stuck with it and finished out the workout as planned:

2x 1mi (7:07, 7:12)

2x 800m (3:32, 3:33)

2x 400m (1:36, 1:24)

Completed Ryan Fisher Day 9 when I got home... my planking needs some work! I struggled with this one!

50x Russian Twists

Accumulate a 10-min plank hold

Every time you take a break: 15 pushups, 10 pistol squats

Total time to complete: 20:59

Wednesday

Did: RF Day 10 + 2.2 mi walk

10-9-8-7-6-5-4-3-2-1 Burpees

20-18-16-14-12-10-8-6-4-2 Chair Dips

30-27-24-21-18-15-12-9-6-3 Sit-ups

Start at the 10/20/30 reps and count down the reps of each. 

Total time: 14:52

Then went on a nighttime walk to get in the day's worth of steps. 

Sunset

Thursday

Did: 5.65 mi Altamont run + RF Day 11

Morning run up Altamont with the crew, tough as always but good to be back in that routine. 

Completed the RF Workout when I got home:

25x 5 air squats, 6 jumping lunges, 7 push-ups

16:04 total time

Friday

Did: 3.56 mi @ 9:42/mi avg

Hadn't planned to run but with the touch of coolness in the air I couldn't resist a few miles in the neighborhood!

Saturday

Did: 5.75 mi @ 12:02/mi wog

Had some difficulty getting motivated, gave it an hour, tried road, trails, and just nothing was getting me going. Called it quits after an hour. 

Sunday

Did: RF Day 12 & 13

Day 12: 250 up-downs

Day 13: 100 jumping jacks, 90 second plank, 80 glute bridges, 70 russian twists, 60 second wall sit, 50 sit-ups, 40 lateral lunges, 30 chair dips, 20 mtn climbers, 10 burpees... then back up.

Total time for both ~40 minutes