Week of April 25 (21.05 / 12.49) Dogwood 5k

Monday

Woke up early but couldn't get up to run.
Run. Dflex, single leg squat, LS, and core. 40 minutes with 5 x 100m strides. Hip abduction and extension and calf press. Stretch.
XT. Elliptical x 15 minutes. Pull ups, dips, push ups, and core.

Tuesday

I did a double yesterday and a triple today. Run, run, yoga. 

Run 1. Stretch. 20 minutes easy. 

Run 2. LS and Dflex. Justin and I ran the XC course at Victor Ashe. 2.38 miles. Stretch

Yoga. Vinyasa flow with Shea.

Wednesday

I had interrupted sleep last night and was late getting up. Fortunately, I feel pretty good.
My evening track session was a no go due to a track meet. Hill repeats with Justin was a excellent replacement.
Hill repeats. LS, squats 2 x 10. 1 up. 8 x 200m hills with a jog back. 1 down.

Thursday

Evening run. Dflex, LS. 20 minutes easy. 

XT. Pull ups, dips, push ups, straight arm pull downs, squats, and core.

Volleyball. We were off our game tonight; too many service errors. We lost all 3 but each was close.

Friday

Recovery day. Massage day! My body was sore and tired this morning and in need of some deep tissue work. My left hip adductors and left shoulder / upper back were areas identified as being tight.

Saturday

Dogwood 5k. Today's race was my faster 5k since 1996. 20 years. 10th fastest 5k ever. I'm very proud of the time and PR, but most proud of of the training. It's working.

Sunday

Recovery. 1.5 mile hike with Kristen at Haw Ridge. 

Volleyball. We won but our opponent was very bad.

Week of April 18 (22.02 / 11.36)

Monday

Run. LS, single leg squat, core and drills. 40 minutes (average pace 8:46, HR 147, cadence 167). Stretch. 

XT. Hip extension, pull ups, push ups, dips, kettle bell swings, hanging hip flexion, and plank front and side with lateral shoulder raise.

Tuesday

I slept poorly last night and I'm paying for that a little today.
Run. Single leg squat, LM, LS, and Dflex. 30 minutes and 4 x 100m strides. Stretch.

Wednesday

4.20 run. Dflex and easy 4.20. Fun running with the KTC Socialites.

Thursday

XT. Strength training: 3 circuits of calf press, hip extension, pull ups, chest press, and core. 

Volleyball. We lost 1-2 tonight but with only 5 players. Given that, we played well. I was much better at the net.

Friday

I plans for running and cycling got rained / stormed out. I did get my hitch put on my car and assembled and mounted the bike rack. I also went for my annual physical. Vitals were excellent, awaiting blood work. 

Saturday

Long run. Dflex, LS, and single leg squats. I went for 10 miles in 1:37.00. My average pace was 9:42, HR was 164, and cadence was 164. I experienced some discomfort towards the end, but overall it was a solid effort. Post run stretch. After run hot tub, stretch, and core. 22 miles for the week with only 4 days running. I know it's OK to miss a workout sometimes but I would like to get my mileage up a bit closer to 30. 

I made two hot visits for my post run recovery. 

Sunday

XT. Justin and I did a 11 mile ride through Oak Ridge. It was eventful, Justin and I were both getting use to our clips and he didn't get his tight enough. At our first red light he couldn't unclip and fell over. I felt sorry him but he seemed to take it ok. 

Volleyball. We finally played a team that was worse than us. It was good to get a win, but it would have been more fun if it would have been competitive.

Week of April 11 (21.82 / 17) Secret City 5k

Monday

Morning flow. Rolled it out and discovered a sore spot on my right lateral hamstring just above my knee.
Run. Single leg squats. LM, LS, core, and Dflex. 40 minutes easy (average pace 8:48, HR 166, cadence 166). Cool down: ROM and stretch.
XT. Warm up: med ball toss. Pull ups, kettle bell swings, push ups, and hanging leg lifts.

Tuesday

Run. Foam roll, LM, LS, and drills. 30 minutes easy (). The wind made running a bigger challenge than usual. Stretch.

Wednesday

Track session.  LM and Dflex. 1 mile up. 800m. 9 x 200m with IR 200m walk. 1 mile down. Dflex.

Bike. Cruisin the hood, Justin's hood.

Thursday

Foam roll. 

Run. Dflex, LS, single leg squats, push ups, pull ups, and core. 40 minutes with 6 x 100m strides. Hip strengthening and stretch.
Sand volleyball. We won our first match of the year. The interesting thing about this experience is I didn't realize how difficult it is to jump in the sand.

Friday

Pre-race recovery day. 

Saturday

Secret City 5k. This was a great race with cool weather and a record turn out. Unfortunately the course was .09 short. Average pace 7:13, average HR 139, average cadence 180. 

Sunday

Morning flow. Coffee and hot tub.
Cycling. Our first ride, 15 miles out and back from Justin's house.
I'm thinking about making this my go to strength program.

Week of April 4 (21.25)

Monday

I feeling tired and sore after a good effort in the Knoxville half yesterday. My right glute/hip is sore as is my right foot. Today is a recovery day.

Tuesday

Run. Pre-run: Single leg squats, LM, LS, push ups, pull ups, hip mobility, and core. 4 miles with 4 x 100m strides. I felt great this morning during my warm up, but my right hip was sore early on in my run. Post run: Multi-hip strengthening 2 set each of abduction, flexion, and extension, calf press, push ups, pull ups, core, hip mobility, and stretch.
XT. Vinyasa flow with Shea. I didn't have my yoga body today but the practice was still just what I needed.

Wednesday

Tired.
Track session. Warm up: single leg squats, LM, LS, and dynamic stretch. 10 minutes of easy running with 2 x 100m strides. Workout: 5 x 200m (I miss-timed the first 2. 44.9, 44.1, 43.3) with IR 200m walk. 800m (3:20.4) with IR 200m walk. 5 x 200m (43.0, 43.1, 43.3, 43.8, 40.4) with IR 200m walk. Cool down: 1 mile of easy running.

Thursday

I woke up at 3:30 which I've done repeatedly this week and went back to sleep to wake up late at 6:30 tired and feeling worse than I did at 3:30. Why?
Lunch run. Warm up: single leg squats, LM, LS, push ups, pull ups, hip mobility, and core. 4 miles easy. Post run: Multi-hip strengthening 2 set each of abduction, flexion, and extension, calf press, push ups, pull ups, core, hip mobility, and stretch.

Friday

Recovery and helping Justin move.

Saturday

Long run. Lunges and ROM. 8 miles with Roadkill. (average pace 9:28, average HR 163, average cadence 166)

Sunday

Recovery. No running today.
Volleyball. We lose again and I let it affect me.