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.