Monday 9
I didn't sleep very well; my lower back was a little sore.Morning yoga flow.
Noon run. LM, leg swings, eagle and scorpion, 5 miles with 4 x 100m strides. In the last stride my right foot hurt. The pain was related to the issue I've seen Dr. Caplan about.
Tuesday 10
Mindfulness. I am fascinated by all the strong and graceful yogis on Instagram. I'm sure yoga can help my running as well as my overall health and well being. I just completed a 21 minute session from FitStar.Evening track session. Warm up: LM, leg swings, 1200m, dynamic stretch (hamstrings, quads, ITB), 1200m and 8 x 100m. Set 1: 6 x 200m (0:50.2 - 0:53.3). Recovery: 400m easy, 6 x 100m. Set 2: 4 x 300m (1:13.2 - 1:16.2). Recovery: 400m easy. Set 3: 3 x 400m (1:51.7 - 2:03.5). 5 miles total.
Wednesday 11
Evening run. LM, leg swings, 2 miles easy and stretch.
Thursday 12
"Stretch after your run, which allows your muscles to cool down in a lengthened state instead of the shortened state they're in when you finish your workout. Stretch at night to help your muscles better repair themselves as you sleep." Excerpt from Runner's World article "Fixing Hamstring Flexibility"
Noon run. Single leg bridge, scorpion and eagles, leg swings, 5 miles with strides.
Calf press #160 3 x 10. Kettlebell swings #30, 35, 40 3 x 4. Squat machine #180, 200, 230 3 x 5. Stretch.
Stretching before bed.
Noon run. Single leg bridge, scorpion and eagles, leg swings, 5 miles with strides.
Calf press #160 3 x 10. Kettlebell swings #30, 35, 40 3 x 4. Squat machine #180, 200, 230 3 x 5. Stretch.
Stretching before bed.
Friday 13
I took today as a recovery day. I did do some stretching.
Saturday 14
Morning run with the Roadkill Runners. LM, 6 miles easy and GSM.
Sunday 15
Easy run. LM, leg swings, 20 minutes and stretch.
This was a very good week of running, I got in over 25 miles. I ran 6 of 7 days and 11 of the last 12 with little issue. I only did 1 weight lifting session. I only did one GSM session. I need to be more diligent with my weights and GSM.
Next week I plan to do XT on Monday at lunch with weights a run in the evening, a track workout on Tuesday evening. I may do a 5k on Saturday. If so, I'll probably do a 20 minute run on Wednesday with XT, 5 miles on Thursday and a 20 minute run on Friday and Sunday.
