Thanks for the well wishes,
@Kiacek
09/02 08:30
10k run 65min
HR 152 ave, 188 max
-Z3 10min
-Z4 36min
-Z5 16min
Nice local race - this is only the 3rd year they've done it, and it keeps getting bigger.
I tried to go into it with the mindset that it should just be a training run - but my HR numbers obviously show that I am lousy at doing that. HR was up over 140 just a couple of minutes in, despite feeling like I was dialing back tempo. Near the end, my nose clogged up too much for nasal breathing, so I just said heck with it and opened up into a faster run. Slow time, but I knew it would be based on where my running seems to be lately.
I've got one more 10k on the calendar in November. Will keep at this HR thing for a couple months, and see if it improves at that race.
My hip flexors in particular were shot for the rest of the day, so I was in no condition for any heavy hinging or squatting. But, I didn't want to completely bail on the evening session, so put in the pushing & pulling work.
09/02 17:00
GSQT 3x5 20# (all I could handle!)
Halo 3x5 24,24,20
Glute bridge 3x5
Wall overhead extensions 3x5
Pullups 7,6,5,5
BB side press 4x5 65#
Aside from that, spent a bunch of time just sitting in a TRX-assisted squat, trying to convince the hip flexors to loosen up.