Week of January 19 (24 / 26)

Monday 19

Evening session. Leg swings, LM, 4 miles at Melton Lake Greenway (9:06 pace), and stretch. 

30 Day Ab and Squat Challenge. Crunches 10. Squats 10.

Lateral step ups 30. Clams 20. Stretch, foam roll and stick. 

Tuesday 20

My body is tired this morning. 

30 Day Ab and Squat Challenge. Crunches 20. Squats 25.

Noon run. Leg swings, LM, drills, 4 easy with 6 x 100m strides. Calf press #100 3 x 15 and stretch. I had no knee pain today.

Stretch, foam roll, and lateral step ups 20.

Wednesday 21

This tired I'm feeling today is for real. Rehab and challenge exercises only today. 

I went for my bone scan this morning; I don't look for there to be any issues.
Lunch walk. ~1.5 miles.

30 Day Ab and Squat Challenge. Crunches 35. Squats 35.

Clams 40. Lateral step up 20. Stretch and foam roll. 

Thursday 22

Noon run. Leg swings, LM, drills, 4.5 miles at 9:08 pace, stretch. Calf press #100 x 50. No knee pain today. 

30 Day Ab and Squat Challenge. Crunches 45. Squats 45.
Clams 50. Lateral step ups 30. Stretch, foam roll and the stick.  

Friday 23

Morning run. Leg swings, LM, 4 mile progression (9:15, 9:10, 9:02, 8:30), .5 down and stretch. 

Massage therapy. Nothing seemed to be too tight or sore. Actually, if anything the right was slightly more tight than the left. 

30 Day Ab and Squat Challenge. Crunches 50. Squats 55.

Clams 55. 

Saturday 24

Long run with Roadkill Runners. 6 miles with an average pace of 9:45. Stretch, foam roll and the stick.

30 Day Ab and Squat Challenge. Crunches 60. Squats 65.

Clams 65.

Sunday 25

30 Day Ab and Squat Challenge. Crunches 60 of 75. Squats 65.

Volleyball. We had a double header and lost both 0 2. I played well but didn't get enough opportunities. 

Lots of stretching, foam roll and the stick.