Monday
My right knee hurt last night. I didn't notice anything during my XT, but upon standing after watching some of the Sunday Night football game I notice lateral discomfort or tightness. It's still present this morning.
Morning flow. Pull outs, push ups x 15, clams, single leg bridge, plank, squats, single leg squats, and stretch.
Lunch run. Drills, leg swings, lunges, and squats. 5 miles with 2 x 100m strides. Foam roll and stretch.
Recovery. Hot tub and and tennis ball.
Lunch run. Drills, leg swings, lunges, and squats. 5 miles with 2 x 100m strides. Foam roll and stretch.
Recovery. Hot tub and and tennis ball.
Tuesday
Morning flow. 10 minutes of total body strength and conditioning. Body weight. tubing shoulder stability exercises, squats, crunches, clams, side lying leg lift, single leg bridge, push ups (15), plank, bird dog, and single leg squats.
Track session. 1.6 up. Dflex, drills, 5 x 600m (2:38.7, 2:36.4, 2:35.7, 2:32.9, 2:31.7), 100m jog and 100m walk IR. .95 down. Stretch.
Vinyasa flow yoga. This was my favorite class so far. I was able to do the Crane pose for a few seconds.
Track session. 1.6 up. Dflex, drills, 5 x 600m (2:38.7, 2:36.4, 2:35.7, 2:32.9, 2:31.7), 100m jog and 100m walk IR. .95 down. Stretch.
Vinyasa flow yoga. This was my favorite class so far. I was able to do the Crane pose for a few seconds.
Wednesday
Recovery day. I woke up not feeling well and after my dermatologist appointment I decided to take the day off. I was able to get a little nap and soak in the hot tub. To bed by 9.
Thursday
I got enough sleep but still feeling less than energetic.
Morning flow. 10 minutes of total body strength and conditioning. Body weight. tubing shoulder stability exercises, squats, crunches, clams, side lying leg lift, single leg bridge, push ups (15), front and back plank, donkey kicks, superman, and single leg squats.
Lunch run. Dflex, 1 up, 2 x 1 mile (7:37.2, 7:15.1), 1 down. Stretch.
XT. Elliptical x 30 minutes, hip extension #120 - 1 x 20, #130 - 2 x 15.
Recovery. The stick, foam roll, and stretch.
Lunch run. Dflex, 1 up, 2 x 1 mile (7:37.2, 7:15.1), 1 down. Stretch.
XT. Elliptical x 30 minutes, hip extension #120 - 1 x 20, #130 - 2 x 15.
Recovery. The stick, foam roll, and stretch.
Friday
After listening to Coach Jay Johnson's Podcast 012 - Doug Petrick, I'm reluctant to race the Humana 5k this Sunday and then turn around and race the Hot to Trot on Thursday. He suggests 5 days of recovery before another hard effort following a 5k race. I wish I could afford private coaching from him.
Saturday
Recovery day.
