Monday 30
Afternoon run. BS. 5 miles easy. Stretch. This was a wet run on the Maryville Greenway. There was a couple places where the path was under water.
Push ups and crunches 4 x 10.
Push ups and crunches 4 x 10.
Tuesday 1
Morning flow. BS, push ups and crunches 2 x 10. Front and back plank. Sport cord shoulder exercises.
The rain and darkness kept me from running tonight.
The rain and darkness kept me from running tonight.
Wednesday 2
Morning flow. BS, push ups and crunches 2 x 10. Front and back plank. Donkey kicks. Sport cord shoulder exercises.
Lunch XT. Machine deadlift #90 3x6, machine squats #180 3x6. Les Mills RPM Express (this was an ass-kicker).
Thursday 3
Lunch run. Dflex and drills. 5 miles easy (average pace 8:47). Stretch and foam roll. I had some tightness and soreness in my right calf during this run. I first noticed this following the Hot to Trot race.
Evening XT. Les Mills Bodyflow.
Evening XT. Les Mills Bodyflow.
Friday 4
I stayed up too late and didn't sleep too well. I've got a sore spot around my right scapula and my lower body is sore.
Evening run. LM, 5 miles (average pace 8:54, average HR 168) and stretch.
The Stick and foam roll before.
Evening run. LM, 5 miles (average pace 8:54, average HR 168) and stretch.
The Stick and foam roll before.
Saturday 5
Volleyball. Today began our final season of the 2015. We won the first game and was leading the second 9-0 before losing the match. I wouldn't say we blew it totally, but the other team did improve their play. The good thing is there were no injuries.
I stretched a little before bed. I should have warmed up and cooled down better for the match.
I stretched a little before bed. I should have warmed up and cooled down better for the match.
