Monday 18
I woke up early but I'm feeling ok. It seems winter is paying us a visit this week; the high today is 29 and there is a chance of snow on Wednesday and Friday.
I'm getting disappointed with my weight although I'm not sure how rational that is. I've done a good job lately of staying near or below my calorie goal but I stay around 175 and this morning 176. I've cut back a bit on alcohol and chips but sweets continue to sabotage my diet.
Easy run. LM, LS, drills, (push ups, abs, and squats: one set each). 5 miles with 4 x 100m strides (average pace 8:46, average HR 148). GSM and stretch. It was cold but I managed quite nicely.XT. C2 1k in 5:01. push ups, abs, squats, and Australian pull ups one set each. Thirty minutes of CXWORX and it was awesome.
Tuesday 19
As the day wears on, I becoming more sore and stiff.Track session. LM, LS, drills. 1.4 up, 3 x 1k (5:01.2 (the first 1k was actually 1.1k), 4:34.8, 4:34.0), 2 x 200m (50.6, 46.2), .5 down. I hit my marks but didn't complete the number of reps.
XT. Vinyasa flow yoga. 50 minutes. I really enjoy Shea's class. She seems to focus more on strength.
Wednesday 20
I woke up too early and didn't sleep as good as needed. My lower back is a little tight and sore this morning.
There will be no XT today due to being snowed out. I'm having no issue with this because my body is requesting a complete day of rest and recovery. Thank you snow!Thursday 21
This morning I did 2 sets of shoulder tubing exercises and 1 set of push ups. Trying to get my right shoulder back to normal or close. No run today due to the weather.
XT. RPM 50 minute class with Ty.Friday 22
Easy TM run. LS, TM 3 miles on the TM speed ~6.3 miles per hour.XT. Vinyasa flow with Kris.
Saturday 23
The Calhoun's 10 Miler was cancelled due to inclement weather as was my long run.Easy TM run. LM, LS, drills, (squats, push ups, and abs). 5 miles with speed from 6.3 - 6.5.
XT Strength. Dumbbell Shoulder Press, Push Ups (push-ups), Squats, Hammer Ground Based Decline Press, Hammer Iso-Lateral Rowing 3 sets each. Dumbbell Tricep, Dumbbell Curl 2 sets each.
Sunday 24
Long run. LS, squats, 10 miles with a mile at the track in 7:40. Great workout. Stretch.Volleyball. I warmed up appropriately or so I thought. About 10-15 points in I strain my lower abdominal or groin. This was or could be devastating to my MB Half plan.
