running 1:15:00  8.33 mi (9:00 / mi)
Decided to get into my schoolyear habits so it's easier when I have a lot of work. The terrain running at Ruth Park woods will be what I do on my 2nd run on Wednesdays, I think. Wednesday is our secondary workout day, and Stiles likes us to lump all our hard stuff into one day. That's why I'm guessing it's my 2-a-day.
Ran to the woods, ran 35 minutes on trails and in terrain. There's this green viney plant on the ground so you pick your knees up really high and try to spot fallen logs that have been covered by it. It was fun. For about 15 minutes I went through the routine of planning routes when the clue descriptions are on the map. I used my mom's map from the 4th day of the Dolomite 5 days. It was San Martino Centro. So I could read the description before anything else, I read it while the map was unfolded for me to read the code for the control 2 before. So while I punch and check the code for 1, I want to read the description for 3 so I can plan 3 while I'm running 2. That's what we had talked about for the JWOC relay, but I hadn't ever done that before so it didn't happen enough so I need to practice. So what I would do today was run on the trail and plan the route, then visualize the control circle while I ran between two trails, stop and unfold the map to read the nth control code and n+2th control description, run along the trail and plan the n+1th route, run back to the other trail while I visualize running into the control, etc.
Today it was all I could do to try to keep the pattern straight in my head while I was doing the exercise. I tried to visualize the control circles after a few controls, but it was very difficult to plan and visualize entire legs. I think it would be a good idea to do a progression with different goals. For example, for the first time or 2 not messing up the pattern of where I look at what. Next, I do that and always visualize control circles. Next I do the last 2 and always visualize the part of the leg where I read ahead. And so on.
I also want to work on it with a description holder. I guess the difference in the pattern would be that I would just read the code while I'm punching and then glance down at the description for the next control as I get to the part of the leg where I'm planning ahead. That's easier.
And then I guess the next step would be to consider legs of the course that are short and very technical where I couldn't plan ahead, but until I get this completely I just want to ignore that part.
core/legs 12:00 
We have this new thing where we do circuit in between strides. So when I came out of the field I took off my shoes and did this:
15 single leg balance drill each leg
10 plank pushups
first half of killer abs
1 min. side plank each side, counting climb for 4 controls each
15 slow bicycles
15 calf raises
2 min. front plank, counting climb for about 8 controls (started again at beginning 1-3, 2-4, etc.)
I was kind of tired on the strides and couldn't tell if I was moving fast. but that's okay.
Saw my assistant coach today at the running store. He says since my JWOC wasn't as intense as I had planned I get to only take one down week instead of 2! This week will be 85%, and next week I'm planning on 95%. If I'm feeling good, of course. My percentage next week will be the same as the rest of the team's. I'll even get to start workouts at the same time as everyone else. Yessss! On top of that, I've been injury free for all but 2 days of the summer, for the first time since high school!
In other news, today I stepped on a scale for the first time in 6 months. Believe it or not, I did not gain a single pound with all the home-cooked Italian food I was eating! Che strano! I think I actually lost half a pound.