Week of December 14 (28.92)

Monday 14

Noon session. Dflex, Thirty minute run on the treadmill ~3.15 miles. Stretch.

Evening session. Dflex, 4 miles (average pace 8:43, average HR 167) plus 4 x 100m strides. Stretch.
Foam roll, stick, and stretch before bed.
This was my second double of the month and I'm feeling good.

Tuesday 15

Track session. Dflex, .80 up, drills, 5 x [600m (2:35.0, 2:35.3, 2:35.7, 2:34.7, 2:34.2), 200m jog IR, 200m (49.4, 51.5, 50.8, 50.4, 46.6), 200m walk IR], .60 down.
I bailed on yoga tonight. I had no good reason other than I tired. I did do some stretching in the hot tub.

Wednesday 16

This morning I rolled out my lower body. It's amazing how the little things fall through the cracks.
XT. C2, 1k in 4:53. Les Mills RPM Express 30 minutes (average HR 137). Stretch. Hip extension #160 x 16. Kettle bell swings #30, 3 sets of 11. TRX row 2 sets f 12. Push ups 2 x 11. Stretch.

Thursday 17

Morning run. Before leaving the house I use the tennis ball for foot mobility. Leg swings, lunges, 5 miles easy (average pace 9:28, average HR 155). Dynamic stretch. At the gym I did GSM, push up 2 sets, and Australian pull ups 2 sets. Stretch.

Friday 18

Morning flow. Lower body mobility and flexibility exercises.

Saturday 19

Long run. Pre run stretch. LS, LM. 12 miles (average pace 9:37, average HR 154). Stretch. GSM. Hot tub.

Sunday 20

This Sunday was for being lazy, shopping with the girls, and volleyball. It was all fun but volleyball. Before VB I did some upper body strengthening for warm up. The warm up was the bright spot and the most exercise I got. We lost 6-25 and 10-25. We were down a player, but that was embarrassing. I have decided it's time for me to part ways with the Sand Tigers. It's a sad day.