Week of September 14 (17.6)

Monday

My right shoulder is still hurting. I finally had a good night's sleep.

I'm racing the 800 and 1500 this weekend. I would like to break 6 minutes in the 1500.
Noon run. Dflex, 5 miles (8:52.4, 8:36.0, 8:25.1, 8:22.7, 7:47.2) with 4 x 100m strides. Stretch. I didn't intend for this to be a tempo or progression run, but I felt strong throughout.

Tuesday

I had another poor sleeping night.

Track session. 4 x 100m strides, Dflex, 1 up, 4 x 400m (1:29.1, 1:33.6, 1:29.9, 1:28.9 = 1:30.4 average) with 400m IR, and 1 down. I didn't feel good for this workout, but I think I nailed it. I don't know how this will translate to my events this weekend, but I hopeful for a couple good times. I may try to break 2:40 for the 800.

Wednesday

I slept better last night. I haven't been hydrating as much I should be.

Morning flow. Hot tub soak and stretch.

Thursday

I woke feeling pretty good today.

Noon run. Dflex, jogged to the track, 10 x 100m strides (0:22.7, 0:22.3, 0:21.4, 0:21.7, 0:21.4, 0:21.7, 0:20.8, 0:20.6, 0:20.2, 0:19.3), jog back to the gym and stretch.
Strength session. Pull ups 6, shoulder press #30, lateral raise #15, front raise #10, 2 sets of 10 each.

Friday

Recovery day. Hot tub. Massage therapy.

Saturday

I was up at 5 a.m. getting ready for my meet and travel to Johnson City. The warm up went well but my energy level was low. I struggled to second for the 800, in a time of 2:55. I'm not terribly disappointed since my training has been focused on the 1500. Although I did expect at least a sub 2:50.
My 50-54 PR for the 1500 is 6:10.09. I will be disappointed if I don't break 6:00.
I'm starting to think my celiacs is back. I haven't had a solid BM in months and my energy levels are dropping. I need to schedule some tests.
I didn't go sub 6 for the 1500 and I wasn't too disappointed. I did PR with a 6:04.17 and it was 82 degrees.

Sunday

Morning flow. It was definitely a chill morning. I slept good, Garmin says 7:48 hours with 2:44 hours of deep sleep. Even so, after lunch I took a nap. Hot tub and hammock with comic books was most of my morning and early afternoon. 

Volleyball. We won 2-0 against a much inferior team. It has been good easing back into the game, but today's match was no bueno. 

Sportcord. Shoulders and upper back.
Before bed. Rolling and stretching.