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.