FIVE 30 (20.47) Vacation

Monday

Charleston run. 5 miles. 

Tuesday

Beach run. 60 minutes.

Wednesday

Beach run. 30 minutes. Recovery run. 

Thursday

Saggy old man parts workout: push ups, squats, planks, and dips. Daily like a boss.

Friday

Beach run. SOMP. 6 miles with the last 3 being sub-9.

Saturday

Travel home day. Added flutter kicks to the SOMP.

Sunday

SOMP. Added pull ups. 4 sets. 

FIVE 23 (14.61) Expo 5k

Monday

Run. LM, LS, Dflex, and squats. 40 minutes progression with 5 x 100m strides. Dflex, LM, and stretch.
XT. Pull ups, dips, deadlift, core, and straight arm pull downs. 

Tuesday

I didn't sleep very good and stayed up too late. 

Run. Squats, LM, and LS. 50 minutes and stretch.   

Travel to Atlanta, GA.

Wednesday

Travel from Atlanta, GA. 10 minutes of yoga twice a day. 

Thursday

Rest and recovery. 10 minutes of yoga twice a day. 

Friday

Pre-race recovery. 

Saturday

Expo 5k. First place age group. 22:37. This was a challenging course with a bit of humidity. 

Travel to Charleston, SC.

Sunday

Race recovery day. Charleston, SC.

FIVE 16 (29.66)

Monday

I slept pretty good last night and I'm still sore from the Boss Hog.

Run. LM and LS. Push ups and Dflex. 3.5 miles easy at A.K.Bissell. GSM and stretch. 

XT. Pull ups 4x5, push ups 4x20, hang leg raise. Deadlift #135 4x5, straight arm pulldowns 3x6.

Tuesday

Run. LM, LS, and Dflex. 50 minutes with 4 x 100m strides. Dflex and LS. GSM and yoga.
XT. Vinyasa flow with Shea. Another great practice.

Wednesday

Track session. LM and LS. 1 up. 800m (3:21.4), 10 x 200m (44.1, 44.3, 42.2, 42.8, 41.8, 44.0, 42.7, 38.6, 38.7). 1 down. This was maybe the best set of 200s I've done.

Thursday

This was a much needed recovery day which includes some very competitive sand volleyball. 

Volleyball. We lost 1-2, but played very good for the most part. We came from way behind to win the first game. Game two was close; we had game point and the ref called the other team for a rotation violation but they decided to make it a do over. We got several questionable calls against us which was frustrating. 

Friday

Run. Dflex, LS, squats, and lunges. 6 miles progression. (10:22, 9:42, 9:33, 9:23, 9:19, 9:06)

XT. 55 minutes of kayaking. This wore my shoulders out, especially the left one.  

Saturday

Long run. Squats, LS, lunges, and Dflex. 10 miles easy.

Sunday

Volleyball. We lost in the first round of the tournament. The team played good and the games were close but we couldn't get over the hump.

FIVE 9 (23.36 / 11.06) Boss Hog 10k and 5k

Monday

I woke up early but didn't run. 

Lunch run. LM, LS, Dflex, and core. 5 miles medium with 2 x 100m strides. Hip abduction, extension, and calf press. Stretch.

Tuesday

Working from home today allowed me to do a hot tub session and a short yoga session. 

Run. LM, LS, Dflex, and drills. 30 minutes easy. Stretch.

Wednesday

Justin and I did a run, ride double this evening. All went great until we started back after 5.5 miles out. Justin's bike got a flat. I had to ride back alone to get the car. 

Track session. LM, Dflex, and drills. 1 up. 800m (3:17.9). 10 x 200m (43.2, 45.7, 45.8, 47.6, 46.3, 44.5, 46.0, 45.2, 44.7, 38.5) with 200m jog / walk. .25 down.

Road cycling. 11.06 miles, 43:56, average speed 15.1 mph.

Thursday

XT. Strength work on the bars with Justin. Pull ups aren't getting much easier. 

Volleyball. We only had 5 players, but we won all 3 games. It was a lot of fun and some hard work. I felt sore after.  

Hot tub and Aleve. 

Friday

Morning flow. Hot tub, db shoulder exercise 10#, and at-home yoga.

Saturday

Boss Hog 10k. 47:25. 1st age group and 23rd overall. 

Boss Hog 5k. 24:35. 3rd age group and 42nd overall. This was a very difficult challenge.

Sunday

Kinda sore from the Boss Hog. Hot tub.
Volleyball. We played another team that was not as good as us. We won 2-0. We also got news on a summer team. We start June 12 with Starla's team. 

FIVE 2 (21.67)

Monday

I woke up at 4:30 feeling pretty good so I went running. 

Run. LM, LS, and core. 40 minutes with 4 x 100m strides. This a feel good run, not as fast as typical Monday runs but good enough post race. 

Three sets each of hip abduction and extension on the multi hip machine and stretch. 

Tuesday

I woke up early again but not feeling as well as yesterday, so no morning run. 

XT. 25 minutes of bar work and 3 sets of single leg squats.
Run. LM, LS, 40 minutes. Stretch. I can't believe how good I've been feeling lately.

Wednesday

I woke up with a sore left-side neck and trap. Also, I didn't get up in time to run before work. 

XT. RPM Xpress.

Thursday

Travel day to Myrtle Beach. A long weekend at the beach for Mother's Day. 

Friday

Beach run. 

Saturday

Beach run.

Sunday

Travel day.