Week of December 21 (19.76)

Monday 21

Lunch run. LM, LS, 5 miles (average pace 8:57, average HR 133) with 3 x 100m strides. GSM and stretch. 

Evening run. Lunges, LS, 3 miles (average pace 9:45, average HR 137) of TM running. 

Strength. Push ups, Australian pull ups, and head bangers. 2 sets each. Free Motion Chest, Pull, and Shoulder. 3 sets of 8-10 each. 

Yoga. Vinyasa flow. This was a very intense session.

Tuesday 22

I missed my a.m. speed session due to fatigue from yesterday. I'm pretty sore too.
Track session. Dflex, .75 up, 100m in & outs for 1 mile. 200m in & outs for 1 mile, .75 down. Stretch. My body was sore and tired which made me switch to in & outs. I'm glad I put in the work, but my body was wrecked. I crushed yesterday, but today crushed me.

Wednesday 23

Morning flow. Foot mobility exercises with the tennis ball.

XT. Les Mills RPM 30 minutes. This was the fourth or fifth time I've taken this class and it still kicks my butt. Stretch.

Thursday 24

We spent the night at the Wilderness and was up most of the night with loud neighbors. 

Dinner was an adventure. We ate at Texas Roadhouse and our waiter was having a really bad day. It took an hour and a half and Pat and I had to take our food to go.

Morning run. Dflex, 4 miles easy with Justin. Stretch.

Christmas Day

We traveled to Tazewell, VA. There were a lot of people in a small house, but all went well. The only issue was the neighbors decided to get loud around midnight but only for a little while.

Saturday 26

Traveled to Gate City, VA. This went good as well. The only issue there was, mom dropped my computer out of my bag. Thankfully nothing was busted. 

Sunday 27

We made it! The holiday travel is over and although it was filled with few trials, it was pretty good.
Evening run. LS, LM, 4 miles (average pace 8:29, average HR 156) with a pick up for the last mile (7:35). Stretch.