Monday
It's back to the grind today. I woke up at 4:30 and never went back to sleep. I hope tonight is better.
Lunch run. LM, LS, lateral skip, push ups 10, pull ups 4, Australian pull ups 4. 5 miles with 4 x 100m strides (average pace 8:50). Stretch. It was hotter than I am use to, but I had a very nice run.
Strength session. C2 x 5 minutes, 1k. 4 circuits of upper body, bodyweight exercises.
Strength session. C2 x 5:06, 1k. 3 circuits of upper body, bodyweight exercises. I also added some forearm and shoulder supplemental exercises. I am very weak with pull ups. I did some research on improving pull-ups and found The Proof is in the Pull-Up: 10 Tools for Getting Better at Pull-Ups.Lunch run. LM, LS, lateral skip, push ups 10, pull ups 4, Australian pull ups 4. 5 miles with 4 x 100m strides (average pace 8:50). Stretch. It was hotter than I am use to, but I had a very nice run.
Strength session. C2 x 5 minutes, 1k. 4 circuits of upper body, bodyweight exercises.
Tuesday
Track session. Warm up: LM, LS, lateral skip, 1200m jog and 8 x 100m. 3 x 5 minutes (average pace #1 6:54, #2 6:57, #3 6:53), 4 x 200m (0:48.7, 0:49.3, 0:52.7, 0:40.8). Cool down: 1 mile jog. Stretch.
Before bed stretch.
Wednesday
Strength session. C2 5 minutes. Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Lunge #45. 3 sets of 4 each. 2 circuits of upper body bar work with supplemental pull up exercises.
Thursday
My sleep has been mucked up all week. Last night I was awake at 12 and 3. It's got to get better.
Morning run. My warm up today was 10 minutes in the hot tub. 8 miles, 5 miles easy and the last 3 were 9:57, 9:37 and 9:14. Stretch.
Morning run. My warm up today was 10 minutes in the hot tub. 8 miles, 5 miles easy and the last 3 were 9:57, 9:37 and 9:14. Stretch.
Friday
I finally slept last night, probably 8 hours.
Afternoon run. Warm up: 2 circuits of upper body bar work and jump squats. LS, 2 miles easy plus 4 x 100m strides. This was definitely not my best effort.
Afternoon run. Warm up: 2 circuits of upper body bar work and jump squats. LS, 2 miles easy plus 4 x 100m strides. This was definitely not my best effort.
Saturday
Long run with RoadKill. 10 miles (average pace 9:42). Stretch. This was a good effort run and my last long run before Peachtree.
Sunday
Body scan. This morning I'm a little tired and my lower back is sore. Yesterday morning while getting ready for my long run I slightly tweaked my lower back reaching down to pick up my glasses.
I struggled with right knee pain at the beginning of my long run. The pain lasted for about a quarter mile. I had no post run knee issues. I also struggled with sleep this week; I only had 2 nights of restful sleep.
Strength session. C2. Lateral skip, carioca and squat jumps 2 x10. Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Lunge #45. 4 sets of 4 each. Upper body bar exercises 4 circuits. Supplemental exercises for pull ups. Stretch.
Strength session. C2. Lateral skip, carioca and squat jumps 2 x10. Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Lunge #45. 4 sets of 4 each. Upper body bar exercises 4 circuits. Supplemental exercises for pull ups. Stretch.
