Monday
I was up early and on the road for home after a wonderful race weekend in MB. I made the trip in 6 hours and 39 minutes; a record. I'm still sore but improving.
Recovery. Hot tub.
XT. Bike 10 minutes. Bench, shoulder press, squats, weight assisted pull ups. Core.
Tuesday
I'm trying to focus on health today. I scheduled a physical and I'm trying to schedule an appointment with Dr. Pesut to look at my right foot issues.
XT. Vinyasa flow with Shea. This was a great class; it was over too quick.
XT. Vinyasa flow with Shea. This was a great class; it was over too quick.
Wednesday
XT. Med ball and kettle bell warm up. Bench, rows, lateral and front raise, knee extension, and standing leg curls. Med ball core.
Thursday
Run. LM, LS, and drills. 2 up. 4 x 200m hill repeats (56.3, 54.9, 53.8, 51.5). 1 down. Stretch. GSM. My body (especially the right side) didn't like this workout.
Friday
Run. LM, LS, active stretch. 4 miles at the North Boundary. Stretch. GSM.
Just like yesterday, my right leg was hurting after 2-3 miles.
Massage therapy with Rayleana. I had lots of hip tightness and my right adductor was very tight and sore. I need to do more foam roll.
Just like yesterday, my right leg was hurting after 2-3 miles.
Massage therapy with Rayleana. I had lots of hip tightness and my right adductor was very tight and sore. I need to do more foam roll.
Saturday
I foam rolled before bed and again this morning before leaving the house to run.
Long run. LM and LS. 7 easy, hilly miles. The massage and foam rolling must have helped some, I didn't have anything near the discomfort I experienced Thursday and Friday. I hope I'm back to normal next week.
Sunday
I've been doing some foam rolling and stretching. I'm a little apprehensive about volleyball today.
I'm adding the routine below to help open up my hips.
Volleyball. Pregame (before leaving the house): hot tub, hip opening exercises, and tubing exercises for the shoulder. Pregame (at the gym): easy jog straight line, lateral skip, backward run, and leg swings. My hip mange fine but my low back tightened up a bit. I would say I only gave about 75% effort. We won, which was very exciting because our opponent was a younger team that was a little over the top for our league. They did a lot of talking and even called plays. Come on man, it's rec league.
I'm adding the routine below to help open up my hips.
Volleyball. Pregame (before leaving the house): hot tub, hip opening exercises, and tubing exercises for the shoulder. Pregame (at the gym): easy jog straight line, lateral skip, backward run, and leg swings. My hip mange fine but my low back tightened up a bit. I would say I only gave about 75% effort. We won, which was very exciting because our opponent was a younger team that was a little over the top for our league. They did a lot of talking and even called plays. Come on man, it's rec league.
