Monday
I forgot to take my sleep aid and I was up a couple times last night and up for good at 5 a.m.. I'm feeling tired but nothing is hurting.
Evening run. Dflex, drills, 5 miles (average pace 8:47) with 4 x 100m strides. Stretch.
Before bed. Rolling and stretching.
Evening run. Dflex, drills, 5 miles (average pace 8:47) with 4 x 100m strides. Stretch.
Before bed. Rolling and stretching.
Tuesday
I stayed up too late and overslept.
Track session. 1 up, 8 x 100m strides, 8 x 200m (0:44.8, 0:46.2, 0:47.4, 0:45.5, 0:45.1, 0:46.3, 0:46.2, 0:45.4. average = 0:45.86) with IR 200m jog and 200m walk, .5 down.
Track session. 1 up, 8 x 100m strides, 8 x 200m (0:44.8, 0:46.2, 0:47.4, 0:45.5, 0:45.1, 0:46.3, 0:46.2, 0:45.4. average = 0:45.86) with IR 200m jog and 200m walk, .5 down.
Wednesday
Evening run. BS, 3 miles easy.
Strength session. Pull ups 7, Free Motion Calf, Chest, Lats, Shoulder. 3 sets each.
Strength session. Pull ups 7, Free Motion Calf, Chest, Lats, Shoulder. 3 sets each.
Thursday
Evening run. Dflex, drills, 1.2 up, 6 x 200m hill repeats with down hill IR, 2.5 down. Stretch.
Friday
Noon XT.
- BS (bridge, single leg bridge, clams, squats, single leg squats, step ups)
- TM 1 mile - 9:30
- Body weight circuit (pull ups 7, push ups, dips, planks, crunches, knees to chest)
- TM 1 mile - 9:21
- Bench #115 2 x 8, shoulders dumbbell circuit (press, lateral and front), Epic pull downs #100 2 x 8
- TM 1 mile - 9:17
- Calf press #140 x 15, Free Motion leg press #100 x 15
- Rolling and stretching
Saturday
Long run. Dflex, 10 miles (average pace 9:26, we threw in a sub 8 minute pace 1/2 mile between 9 and 10), stretch.
Sunday
Recovery in the A.M. Hot tub and hammock.
Volleyball. We lost our first match of the season. We were missing Jarrett and Teresa, and Ruth Ann was limited due to an injury. This left us with only 5 players and our court coverage suffered.
