Monday 11
I slept great and woke up feeling better than I have for sometime.
XT. Tennis ball for foot mobility. Shoulder stability exercises, push ups, squats, and abs (1 set each).
Easy run. LM, LS, (push ups, abs, squats, and Australian pull ups 1 set each), 5 miles with a slight pick up over the final 2 miles (8:30 and 8:01), (average pace 8:39, average HR 156). GSM and stretch. This was a really nice run.
XT. Les Mills Bodyflow 45 minutes and CXWORX 30 minutes. These 2 back to back was really hard. I discovered or reconfirmed I have hip mobility and balance issues.
Tuesday 12
"Good Vibes Only" Seen on a tee shirt.
I stayed up late watching the BCS Championship game then had insomnia issues. Got a good start to the day.
Track session. 1 up, 4 x 800m (3:43.5, 3:43.0, 3:41.8, 3:40.0) IR was LS and 200m walk, 1 down. Stretch.
XT. Vinyasa flow 50 minutes with Shea. This was an extremely challenging practice. My shoulders were really put to the test. If someone were interested in building up to a handstand this would be the class and instructor.
Wednesday 13
I'm a good kind of sore today.
XT. Les Mills RPM 30 minutes. I did a better job today of not getting my HR over 160. I felt much better at the finish. Pull downs, seated rows, incline bench, and squats. 2 sets each.
Thursday 14
Easy run. LS, LM, (push ups, abs, and squats one set each). 5 miles (average pace 9:10, average HR 160 (this average HR seems a little high when compared to Monday's run)). GSM and Stretch.
Friday 15
XT. Push ups, abs, squats, and Australian pull ups (one set each). Incline bench, squats, hip extension, seated rows, and pull downs (2 sets each).
Easy run. 3 mile easy TM run.
Saturday 16
Long run. Lunges, butt kicks, high knees, lateral shuffle, and carioca. 14 miles with a pick up on the last mile. The final mile was 8:03 (average HR 164). At the start of the final surge my legs were very reluctant to move fast. I also experienced butt lock on the first hill or two.
Sunday 17
I had a good night sleep and woke not sore from yesterday's 14 mile run.
Volleyball. I did some tubing exercises for my shoulders as a pre game warm up. We lost again 0-2.
