EIGHT 1 - 7 (19.53 / 15.09) Trojan Trek

Monthly goals

1. minimum of 10 minutes of yoga daily
2. two weeks of running recovery 
3. two weeks of increased cycling
4. minimum of two times per week strength training 

Monday 1

Lunch run. LM, LS, and drills. 4 miles with 4x 100m strides. GSM and stretch. 

ST.

1. Med ball warmup, 12 reps each 
2. Hollow hold and plank 1 minute each 
3. Pull ups sets of 7, 6, and 6
4. Atlantis Power Squat #180, 230, 250, 3 sets of 6 
5. Monkey bars 3 sets
6. Kettlebell swings #40 2 sets of 6, 1 set of 5 (left knee pain on the last set, weight was too much)
7. Rope pull 3 sets of 20 seconds (very weak on these)

Yoga day 1. 10 minute session before bed.

Tuesday 2

Lunch run. LM and LS. 3 miles with 5 x 100m strides. GSM and stretch.

ST. 

1. Pushups 10 reps
2. Knee extension #35, 3 sets of 10 reps
3. Swiss ball hamstring curl 3 sets of 10 

Volleyball (Spiked Punch). We were short three players and lost three games.
Yoga day 2. 10 minute session before bed.

Wednesday 3

I'm very tired today and thinking about forgoing or cutting short my evening trail run.
Haw Ridge run. I ran the 2011 course ~7 miles in 1:22.39. My knee felt a little unstable and hurt just a bit, almost to the point I was thinking that trail running was not for me. I worked through it and had a great time.
I met Justin for burgers and beers after my run. By the time we finished I was exhausted and my legs were killing me. At home I did Yoga Day 3 and soaked in the hot tube for a cycle. Now I'm feeling much better. Cycling tomorrow.

Thursday 4

I slept over about an hour this morning and it was much needed rest. The 3 ibuprofen I took before bed seemed to have helped with my leg / knee pain. I took 2 more this morning and this got me thinking about when I was taking an Aleve every morning and evening. I don't want to get into this habit, but this worked wonders for me at the time.
Oak Ridge Cycling. 15 miles at 16.1 MPH.
Hot tub soak and Yoga Day 4.

Friday 5

My legs are tired, no workout. I'm to bed early for the Trojan Trek.
Yoga Day 5

Saturday 6

I was up before dawn cracked again this weekend to race. Today was the Trojan Trek; my first trail race. LM and 1.5 up. The course was nothing like Haw Ridge so some speed was needed. The hill were not the worse even but I did have to walk on two occasions. Overall I was pleased with my first trail race experience. I was the 28th male, 32nd overall, and 1st in my age group.

Trojan Trek Finish

Yoga Day 6. 

Sunday 7

ST.

1. Med ball warm up 
2. Ab roll 1 set of 8
3. Shoulder combo #10, 1 set of 10
4. Nautilus deadlift #90, 110, 130,  3 sets of 4
5. Pull ups 6
6. Bench #135, 1 set of 5, #155,  2 sets of 3
7. Pull ups 6
8. Hollow hold and plank 1 minute each
9. Hip abduction #70, 1 set of 25
10. Pull ups 6

Volleyball (Pandemonium). We won our 5th match 2-0. Left thumb injury.
Yoga Day 7