Lots to catch up on. I raced Saturday and finished 2nd in my age group. I was disappointed in my time and perceived effort. In reality I shouldn't be too disappointed, it was only 23 seconds off my 50-54 PR and only 2 have been faster in this age group.
Diet & nutrition - my weight has jumped up again. It's hard to believe this is so hard for me now.
Morning flow - tennis ball for my foot and stretch.
Noon strength session -
LEGS
Leg Press #90 3 x 8
Leg Curl #20 2 x 10
Leg Extension #35 2 x 10
Tibia Dorsi Flexion #10 1 x 20
Single-Leg Hip Flexion #70 2 x 10
Leg Press #90 3 x 8
Leg Curl #20 2 x 10
Leg Extension #35 2 x 10
Tibia Dorsi Flexion #10 1 x 20
Single-Leg Hip Flexion #70 2 x 10
UPPER BODY
Shoulder Press #30 3 x 10
Free Motion Pulldown #70 3 x 10
Chest Press #50 3 x 10
Shoulder Press #30 3 x 10
Free Motion Pulldown #70 3 x 10
Chest Press #50 3 x 10
MIDSECTION
Abdominal Exercise x 20
Low-Back Extension x 15
Abdominal Exercise x 20
Low-Back Extension x 15
Evening session - dflex, 4.5 miles with 4 x 100m striders and stretch. This was a good run 8:48, 8:52, 8:54 and 9:00. My left hamstring did act up a bit.
