Monday 18
I was pleasantly surprised that I wasn't over 170, but I actually had lost 2 pounds over the weekend.
My legs ached bad last night and my left calf felt like it was going to cramp. I took 3 Ibuprofen before bed and it's much better today. I do seem to be having a slight issue with my left achilles. Rolled my hamstrings and calves out with the foam roller.
ST. Med ball warm up. Core: hollow hold and plank for 1 minute each and hip abduction x 30. Pull ups 4 sets of 5. Calf press 4 sets of 10-15. Squats #115, 4 sets of 5. Bench press #135 5 sets of 5.
Run. LM, LS, and stretch. 3 miles at the North Boundary (pace 8:56)
Yoga. Vinyasa flow with Joan.
ST. Med ball warm up. Core: hollow hold and plank for 1 minute each and hip abduction x 30. Pull ups 4 sets of 5. Calf press 4 sets of 10-15. Squats #115, 4 sets of 5. Bench press #135 5 sets of 5.
Run. LM, LS, and stretch. 3 miles at the North Boundary (pace 8:56)
Yoga. Vinyasa flow with Joan.
Tuesday 19
I have woke up sore this morning. Wonder why?
Volleyball. Spiked Punch won 2-1. We played better and beat a better team this week. The only downside is I injured my big toe on my left foot. I'm icing as I type. No running tomorrow, which was planned. However, I may do RPM at lunch and a ride after work with Justin. It's a wait and see situation.
ST. I did 1 shoulder combo before volleyball and 1 after. 10 reps of each movement.
Volleyball. Spiked Punch won 2-1. We played better and beat a better team this week. The only downside is I injured my big toe on my left foot. I'm icing as I type. No running tomorrow, which was planned. However, I may do RPM at lunch and a ride after work with Justin. It's a wait and see situation.
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| Ouch! |
ST. I did 1 shoulder combo before volleyball and 1 after. 10 reps of each movement.
Wednesday 20
We didn't do RPM today. Justin and I did ride though. It was not a good ride for me; I had 2 flats.
Thursday 21
My weight was sub 165 this morning. The lowest I've been in years.
Travel to Chattanooga. Walked about 3 miles.
Saturday 23
Scenic City Scorcher. 13:43.87. WOW! This is a 41 second PR and 45 seconds better than the Freedom Run.
My initial goals for the race were 1) sub 14, and 2) sub 14:25 (PR). The conditions were awesome and I wasn't feeling too bad so I decided to go out under 7 minutes for the first mile (6:58.3) then run the next .75 around 7:05 pace or below then start my kick at .25 to go and go all out after I went under the bridge (6:45.3). This strategy worked great! I don't think I left too much on the course.
ST. Med ball warm up. Hollow hold 1 minute. Plank 1 minute. Pull ups 6. Deadlift #135 4 sets of 3. Pull ups 6. Bench #135 4 sets of 5. Pull ups 6. Step ups 8, 3 sets of 5. Pull ups 6. About 40 minutes.My initial goals for the race were 1) sub 14, and 2) sub 14:25 (PR). The conditions were awesome and I wasn't feeling too bad so I decided to go out under 7 minutes for the first mile (6:58.3) then run the next .75 around 7:05 pace or below then start my kick at .25 to go and go all out after I went under the bridge (6:45.3). This strategy worked great! I don't think I left too much on the course.
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| Scenic City Scorcherx |
Sunday 24
Volleyball (Pandemonium). We won 2 - 0. I did hip opening warm up exercises.
