Monday
Travel from Charlotte.
I was pretty tired from the weekend and took a 2 hour nap.
Evening run. Stretch, LM, LS. North Boundary 1:09.41. Hot tub.
Tuesday
Pre run. Stretch and core.
Track Session. Warm up 1.22 miles and 8 x 100m. 4 x 800m (3:32.8, 3:33.2, 3:33.3, 3:31.6). 4 x 200m (0:50.3, 0:48.5, 0:45.9, 0:48.6). Cool down .7 miles. Stretch. GSM, foam roll and stretch.
Strength session. 2 circuits of upper body bar work. Supplemental work for pull ups. 3 x 4 each of Atlantis squat #180. FreeMotion calf #180. Stretch.
I'M TIRED!!!
Strength session. 2 circuits of upper body bar work. Supplemental work for pull ups. 3 x 4 each of Atlantis squat #180. FreeMotion calf #180. Stretch.
I'M TIRED!!!
Wednesday
Recovery day.
Thursday
Pre run. Stretch and core ~10 minutes.
Morning run. 8 miles with a pick up on the last mile (8:14 final mile). Stretch, GSM, Stretch ~20 minutes.
Strength session. 3 circuits of upper body bar work. 2 x 5 each of Nautilus deadlift #90. FreeMotion calf #180. Stretch.
Strength session. 3 circuits of upper body bar work. 2 x 5 each of Nautilus deadlift #90. FreeMotion calf #180. Stretch.
Friday
Morning run. LM, LS, 2 miles easy on grass. Barefoot walk / jog recovery.
Yoga. FitStar back and shoulder.
Massage.
Saturday
Sam's Club Run 4 Kids 5k. 23:11.
Race Narrative. It was 72 degrees with 94% humidity. Summer racing at it's best. Not! The good news is my goal was 7:30 pace and I managed 7:27. The not so good news is I faded bad in the second mile and I was beaten by a guy who had never beat me before. I don't know why I faded so during mile 2, I felt really good in mile one. I was able to pick it up for mile 3.
Race Narrative. It was 72 degrees with 94% humidity. Summer racing at it's best. Not! The good news is my goal was 7:30 pace and I managed 7:27. The not so good news is I faded bad in the second mile and I was beaten by a guy who had never beat me before. I don't know why I faded so during mile 2, I felt really good in mile one. I was able to pick it up for mile 3.
Sunday
Recovery day.
