Begin everyday with gratitude.
Monday
I am a little sore from volleyball.
Evening run. LM, LS, 5 miles with 4 x 100m strides (9:09 average pace). Stretch.
GSM and hot tub.
Evening run. LM, LS, 5 miles with 4 x 100m strides (9:09 average pace). Stretch.
GSM and hot tub.
Tuesday
Sleep was good. I woke up with a stiff lower back. My weight was 175.8, lowest in a long while.
Morning flow. Yoga
Strength session. C2, 1k, 5 minutes. Freddy Ping's workout routine: Push ups, Head Bangers, Pull ups Dips, Sit ups. Body weight squats 10, Hip abduction #70, 2x10.
Evening run. LM, LS, stretch, 5 miles with 4 x 100m strides. Stretch.
Strength session. C2, 1k, 5 minutes. Freddy Ping's workout routine: Push ups, Head Bangers, Pull ups Dips, Sit ups. Body weight squats 10, Hip abduction #70, 2x10.
Evening run. LM, LS, stretch, 5 miles with 4 x 100m strides. Stretch.
Wednesday
Morning flow. Hot tub. Foot and calf stretch and mobility exercises.
Strength session. C2, 1k, 5 minutes. Push ups, Head Bangers, Pull ups Dips, Sit ups. 4 circuits.
Track session. Warm up 2k jog, 8 x 100m strides and LS. 4 sets of [400m (IR 400m walk), 300m (IR 300m walk), 200m (IR 200m walk). Set total time: 1) 3:42.0, 2) 3:39.4, 3) 3:39.8, 4) 3:35.7. Cool down 800m walk. Stretch.
Strength session. C2, 1k, 5 minutes. Push ups, Head Bangers, Pull ups Dips, Sit ups. 4 circuits.
Track session. Warm up 2k jog, 8 x 100m strides and LS. 4 sets of [400m (IR 400m walk), 300m (IR 300m walk), 200m (IR 200m walk). Set total time: 1) 3:42.0, 2) 3:39.4, 3) 3:39.8, 4) 3:35.7. Cool down 800m walk. Stretch.
Thursday
Strength session. C2, 1k, 5 minutes. Push ups, Head Bangers, Pull ups Dips, Sit ups, squats. 4 circuits. Swiss ball hamstring curl, side lying leg raise. 2 circuits.
Friday
Morning long run. 6 minutes of yoga. 8 miles. Stretch.
Strength session. Push ups, Head Bangers, Pull ups Dips, Sit ups. 3 circuits. Stretch.
Strength session. Push ups, Head Bangers, Pull ups Dips, Sit ups. 3 circuits. Stretch.
Saturday
Travel to Oceanside, CA.
Sunday
Oceanside run. Yoga, LM, LS and 5 miles. Stretch. It was cool and misting rain at the beginning and cool enough to keep most people in. My first mile didn't record correctly. My Garmin had me starting in the ocean.
