Week of September 7 (27.6)

Monday

Morning / midday. We spent several hours at Ijams Nature Center today. Hikes ~2 miles.

Photos from the River Walk trail

Evening run. North boundary short course with Justin.

Tuesday

While I slept  I noticed my right hamstring was getting sore. I did notice it a little during yesterday's run. I slept great last night. 

Morning flow. Rolling and stretching.

I decided to not run today, give my sore hamstring another day recovery.

Evening strength session. This was a nice 25 minute home session which consisted of:

1. Butt strengthening (BS)
2. Sport cord for shoulders
3. Pull ups and push ups
4. Rope jumping
5. Med ball

Wednesday

Mid morning speed session. This was a very nice run with Justin at Victor Ashe park. Dflex, 1 loop of the XC course, 4 x 400m with 400m jog IR, and .5 miles barefoot cooldown. Rolling and stretching.

Thursday

Evening run. Dflex, 5 miles sub 8:45. Stretch.

Friday

I stayed up too late watching football and I didn't sleep as good as I hoped.

Lunch run. Dflex, 4 miles easy with 4 x 100m strides. Rolling and stretching.

Saturday

Morning long run. Dflex, 10 miles (10:22, 9:49.8, 9:12.2, 8:56.1, 8:50.8, 8:41.5, 9:25.9, 9:17.9, 9:15.7, 9:17.0),  Dflex and stretch.
As in weeks past, I was exhausted all day. I did get a nap.

Sunday

Pregame strength session. I used my tabata app and did:

1. BS
2. Rope jumping
3. Sport cord for back and shoulders
4. Pull ups (4) Push ups (10)
5. Med ball

Volleyball. This is our first games for a while. We won by forfeit, but played for about 50 minutes. My right shoulder is hurting.