Monday
Up early and off to work, I did some Sunday prep so things went fairly well this morning. My goal is to run 5-6 this evening. For some reason I'm a little sore and tired. This evening run is going to be epic.
Evening run. LM, LS, calf stretch, drills, 5 miles, 4 x 100m strides. It may not have been epic , but the rain was. I got soaked.
Recovery. Yoga before bed.
Evening run. LM, LS, calf stretch, drills, 5 miles, 4 x 100m strides. It may not have been epic , but the rain was. I got soaked.
Recovery. Yoga before bed.
Tuesday
Morning flow. Yoga and core. My movement was stiff this morning.
Track session. Stretch, LM, drills, 1.25 up, drills, 6 x 600m (2:34.3, 2:36.6, 2:34.3, 2:38.3, 2:36.6, 2:35.6) with 200m jog/100m walk/200m jog/100m walk. 4 x 110m barefoot strides.
Recovery. Hot tub session and yoga before bed.
Track session. Stretch, LM, drills, 1.25 up, drills, 6 x 600m (2:34.3, 2:36.6, 2:34.3, 2:38.3, 2:36.6, 2:35.6) with 200m jog/100m walk/200m jog/100m walk. 4 x 110m barefoot strides.
Recovery. Hot tub session and yoga before bed.
Wednesday
Sleeping has been good of late, however I typically wake up with some lower back stiffness.
XT. C2 1k, 4:54. Life Fitness bike level 7, 3 miles, ~12:45. Pull ups and Australian pull ups. Leg press #140 2 x 15. Calf press #140 2 x 15. Standing hamstring curl #30 1 x 10.
XT. C2 1k, 4:54. Life Fitness bike level 7, 3 miles, ~12:45. Pull ups and Australian pull ups. Leg press #140 2 x 15. Calf press #140 2 x 15. Standing hamstring curl #30 1 x 10.
Thursday
Noon run. 5 miles with up and stop on fitness trail. Travel to Staunton VA.
Friday
Travel to Reston, VA. Easy run with Justin ~2 miles.
Saturday
Walking tour of DC and Georgetown ~8 miles.
Sunday
Easy hilly run with Justin ~3 miles.
