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.
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.
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.
