Week of August 17 (27 / 32)

Monday

Travel from DC. It was a long day but not a terrible drive.

Tuesday

A good night's sleep works wonders. 

Evening track session. LM, LS, 2 up, Dflex, 4 x 400m (1:31.1, 1:33.6, 1:33.0, 1:31.4) with 400m walk/jog, and 2 down. Stretch.

Wednesday

I slept ok last night, but with it being Kristen's first day of school she was being a bit needy and that was stressful. When I got to my car this morning I discovered my windshield was cracked and not from the chip I picked up in Atlanta. 

It may be too early for me to be thinking retirement, but between Kristen being back home and needy, dealing with everything that breaks, chores and training, I don't really have time for work.
Evening run and XT. LM, LS, Dflex, 3 miles easy with 4 x 100m strides, GSM. Strength session including: push ups, pull ups, Free Motion squat, calf press, Ground Based press and row. Bike x 5 miles in 20:54.

Thursday

Evening track session. LM, LS, 2 up, drills, 4 x 400m (1:32.6, 1:35.9, 1:31.1, 1:28.0), 2 down, and stretch.

Pull ups - 12

Friday

Pull ups - 5
Massage therapy today with a focus on my right hip, hamstring, and lower back.

Saturday

I forgot to take my sleep aid last night and I was awake at 12:45 and 3:00. Finally got to sleep then slept through my alarm and missed the Roadkill group run. My right hip is sore to touch from deep tissue massage.
Butt strengthening (BS). Bridge, single leg bridge, clams, squats, single leg squats, and step ups.
Morning run. 10 miles. Stretch.

Sunday

Pull ups - 6, 4. Push ups - 20. 

Easy Run. Dflex, LM, 4 miles. Stretch. Around 2.5 - 3 miles in I felt my energy wane, it was like my blood sugar dropped. After another 1/2 mile or so things improved and I finished with a 9:07 mile.

Butt strengthening. Bridge, single leg bridge, clams, squats, and single leg squats.