Monday 23
I'm always hungry it seems.
I need to focus more on taking my vitamins, recovery activities, and general strength.
Morning flow. 10 minutes of total body strength and conditioning. Tubing shoulder stability exercises, Body weight squats, crunches, clams, single leg bridge, push ups 2x10, front and back plank, donkey kicks, superman, and single leg squats.
Noon session. Dflex, drills, push ups 10, pull ups 5, 5 miles easy (although maybe not easy enough, average HR 166). Hip extension 2 sets of 10, pull ups 6. Stretch.
Noon session. Dflex, drills, push ups 10, pull ups 5, 5 miles easy (although maybe not easy enough, average HR 166). Hip extension 2 sets of 10, pull ups 6. Stretch.
Tuesday 24
Morning flow. 10 minutes of total body strength and conditioning. Tubing shoulder stability exercises, Body weight squats 2x10, crunches, clams, single leg bridge, push ups 2x10, front and back plank, donkey kicks, superman, and single leg squats.
Noon strength session. C2, 1k, 4:45. 3 circuits total body.
Vinyasa flow.
Noon strength session. C2, 1k, 4:45. 3 circuits total body.
Vinyasa flow.
Wednesday 25
Shake out. Dflex, 2 miles easy with 4 x 100m strides.
Thursday 26
Hot to Trot. This was mine and Kristen's 5th consecutive turkey trot and Justin's first. As usual it was a lot of fun and allowed for some overeating later in the day. This was my second fastest 10k ever in 46:48.8 and finished second in my age group.
Race recap: I'll start with Justin's race. In his build up to the race he said he hadn't ran too much, especially the week prior. I'm not sure what his strategy was, but it worked for him. A negative split 10k with every mile being faster than the last. He set 4 PRs; fastest mile, fastest 5k, fastest 10k, and furthest distance run.
Kristen ran the 5k and I was proud of her. She was proud of herself as well in that she didn't have to walk much at all.
I went into the race thinking a 7:45 pace and a sub 48 race would be great goal and an age group PR. I started conservatively trying to stay around 7:40. I felt really good through the first 4 miles. At the final turn around I began working with another runner. This allowed me to finish with a strong final 2 miles under 7:30 pace. I knew I was fit, but this surprised me a bit.
Friday 27
Recovery day
Saturday 28
Long run. Hip strength and mobility. LM, 10 miles at 9:07 pace. Stretch. The pace today was a little faster than I initially wanted, but I managed OK. My right foot hurt some during the run.
Recovery. Ice. Hot tub. The stick, foam roll, and stretch.
Sunday 29
Recovery day. I'm still eating too much. Next week it's back to the grind.
