Monday 25
Evening run. LM and LS. 4 miles at 9:00 pace. The temperature was 97 so, I took shade breaks after every mile to let my HR come down to 130. Stretch.
"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a ride!"" Hunter S. Thompson
"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a ride!"" Hunter S. Thompson
Tuesday 26
ST.- Med ball warmup, increased reps to 12
- Calf press #160, 3 sets of 10
- Hollow hold and plank 1 minute each
- Clams and side lying leg lift 15 reps each
- Pull ups 7
- Bench #135, 3 sets of 6
- Pull ups 5
- Atlantis Power Squat #180, 3 sets of 6
- Pull ups 6
- T2B 5 (this hurts my right shoulder a bit)
- Hip and calf stretching
Volleyball (Spiked Punch). Possible pregame warmup from Power Speed Endurance (4 rounds of 50m Barefoot Run + :60 Balance Right / :60 Balance Left + 50m Barefoot Run, Rest as needed between rounds NOT for time). I completed 2, 50m barefoot runs and 2 by 30 seconds balance each leg.
We won the first match 3-0. In the second match we were in the first game at 21-21 then fell. The remaining 2 games were canceled due to lightning.
We won the first match 3-0. In the second match we were in the first game at 21-21 then fell. The remaining 2 games were canceled due to lightning.
Wednesday 27
Morning flow. Plantar fascia mobility with a tennis ball. Hip opening mobility and stretching exercises.
My energy level is low; I need to go to bed earlier.
Haw Ridge run. LM and lateral skips. 4 miles out and back. My left knee hurts a little after the run.
Rest day.
My energy level is low; I need to go to bed earlier.
Haw Ridge run. LM and lateral skips. 4 miles out and back. My left knee hurts a little after the run.
Thursday 28
Morning flow. Foam roll and foot mobility exercises.Rest day.
Friday 29
Haw Ridge. Run and hike.Saturday 30
TVA Big Dam 8k. I didn't sleep well and I had to get up at o'dark thirty. Knowing that the race would have a significant ascent, my plan was to not necessarily race the course but use it has a training run. The buses were running late which didn't leave a lot of time for warming up. I did the Lunge Matrix (LM) and some leg swings and we were off. Just before the start it began to rain, then pour for the first 2 miles. The only blessing was that the rain kept it cool and only the first half if the race was uphill (375 feet elevation gain). I saw a couple guys that I usually beat at the turn around and decided that I would try to run a few of them down. I was able to push hard to the finish with a sub 7 pace for the last mile. Overall the race was a great experience. I finished 26th and Justin 41st out if 440.
I did take a couple of much needed naps in the afternoon.
Sunday 31
Morning flow. Leg mobility and stretching exercises.
Volleyball (Pandemonium). We lost for the second time this season. The other team was diggin like whoa and we were a little off.
I was not able to lift or ride today because Pat was sick with vertigo. My mileage was down this week, but it's OK I've raced a lot this month.
Volleyball (Pandemonium). We lost for the second time this season. The other team was diggin like whoa and we were a little off.
I was not able to lift or ride today because Pat was sick with vertigo. My mileage was down this week, but it's OK I've raced a lot this month.
