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