Monday
Run. Single leg squats, LM, LS, planks, push ups, pull ups, and AROM. 5 miles (average HR 148, average pace 166) with 4 x 100m strides. Multi-hip strengthening, calf press, push ups, pull ups, and core. Stretch.
Business trip travel to Atlanta.
Business trip travel to Atlanta.
Tuesday
I slept poorly. Business trip travel from Atlanta.
Wednesday
Track session. LM, LS, and stretch. 10 minutes up with the in-and-outs for the last 2-3 minutes. 15 minutes of 200m (46.6, 47.8, 47.5, 46.7, 47.9; average 47.3) with 200m walk IR. 1200m (5:23.5) with 4 minute total recovery. 15 minutes of 200m (45.1, 44.8, 46.0, 45.1, 46.1; average 45.2) with 200m walk IR. 10 minutes down.
Thursday
I'm finally feeling rested from the Atlanta trip. I have been experiencing a burning sensation at my abdominal injury site. It's difficult to determine what brings it on or what may have the cause. My best guess as to the cause is the extended sitting time during the Atlanta trip. I plan to begin a regimen of ibuprofen.
XT. Med Ball and push ups. Bench (heavy day #165), machine squats (#230), machine shoulder press (#50), Pull ups 2 x 5, and single arm pulldown (#45). Core.
TM run. 2 mile recovery run on the treadmill. Stretch and bar work.
XT. Med Ball and push ups. Bench (heavy day #165), machine squats (#230), machine shoulder press (#50), Pull ups 2 x 5, and single arm pulldown (#45). Core.
TM run. 2 mile recovery run on the treadmill. Stretch and bar work.
Friday
Evening run. 4 miles with 4 x 100m strides. Foam roll. I'm dealing with left knee, hip, and lower abdominal issues. I'm a mess.
Lots of stretching before bed.
Lots of stretching before bed.
Saturday
Rest, relaxation, and expo fun today. Maybe I'll go bike shopping.
Sunday
Covenant Health Knoxville Half Marathon. Justin and I originally registered for the 5k, but after doing a 10 mile training run last weekend he decided to give the half a try. I'm glad we did, it was a lot of fun. He was able to crack the 2 hour barrier. I was very proud of him.
