6/21/14 Saturday June 21, 2014 (interval running, pullups, pushups)

Late Saturday afternoon, decided to try some interval running at Greenlake,  It had been 3 weeks since I had run at all.  I was feeling a bit tight in the morning, definitely noticed some effects of the week's work of getting back into the KBs, perhaps a little bit from the yard work Thursday afternoon as well, who knows.  Ultimately got stretched out in the morning while the kids watched a movie, and that helped quite a bit.  By the time the afternoon rolled around and I dropped the kids off after a bunch of activities all day, I was feeling like getting out into the sun and moving a bit, see how it would go.  I elected to go with 3 minute interval runs, stop for some body weight SLDLs, then 3 minutes of running, and then try some low rep pull-ups to see how those felt.  Ultimately I added some short sets of pushups for the last couple of intervals as well, again testing to see how they felt.  Looked like this:

3 min run
5/5 SL DLs
3 min run
3 pull ups
3 min run
5/5 SL DLs
3 min run
3 pull ups
3 min run
5/5 SL DLs
3 min run
2 pull ups
5 push ups
3 min run
5/5 SL DLs
3 min run
2 pull ups
5 push ups

24 minutes of running, 25/25 SLDLs, 10 pullups, 10 pushups.  Definitely tried to keep volume low.  Actually did quite a few bar hangs (technically rings actually as I am using rings not a bar for the pull ups) both before and during the workout, really got the armpits and lats stretched out, that is super key for me.

Honestly this felt great when doing it.  Later in the evening around 9 or 10 I noticed some tightness in the R arm, mainly the forearm, which didn't necessarily shock me.  Got some stretching done, and then as I write this on Sunday evening, really used last night and all day today for recovery and that has gone well.  I have felt pretty darn good today all around.  I probably pushed it just a little bit too much in the latter part of the week and Saturday, but fortunately was listening to the body pretty intently, and stayed far away from doing anything stupid.  I am going to drop the bells down to 20kgs tomorrow for the DB CL/PR/SQ training session, keep it under 15 minutes, just focus on technique, don't get too crazy.  If the 20s don't feel good, I'll drop to 16s.  No need to be a hero.  But I think things continue to go in the right direction.