EIGHT 29 - NINE 4 (19.23 / 20.67)

I hit all of my monthly goals except 10 minutes of yoga daily. I made it 11 days.
This is the comprehensive list of my strength exercises for road and trail running, Spartan, volleyball and life.
The 5 barbell classics:

1. Squats
2. Deadlifts
3. Press
4. Bench
5. Clean

Core and body weight:

1. LM
2. GSM
3. Clams
4. Hollow hold
5. Planks
6. Pull ups

Monday 29

ST. One minute each of hollow hold and plank, and 20 reps of clams.
Gym session.

1. C2: 1k in 4:40
2. Deadlift #135, 3 sets of 3
3. Clean #95, 3 sets of 4
4. Pull ups 7
5. Shoulder rehab combo

Haw Ridge trail run. 5 miles and I only walked once.
My calves got sore from what I don't know. I rolled them out with the Stick.
Yoga Day 12

Tuesday 30

Why do bicycle shops make me feel so awkward?

Volleyball (Spiked Punch). We had 2 make up games with the league's number one team and we split with them. We had a decent lead in the first game and blew it, then won the second fairly easy. We finished our the season 15-9. Not too bad for a team with three first time players.

Wednesday 31

ST. One minute each of hollow hold and plank, and 20 reps of clams.

Gym session.

1. C2: 1k in 4:38
2. Bench #125, 135, 145. Sets of 7, 5, 3
3. Pull ups 7
4. Press #75, 85, 95. Sets of 7, 5, 3
5. Clean #95, 105, 115.  Sets of7, 3, 2
6. Foam roll and stretch

North Boundary. LM, LS, and Dflex. 1:03.45 PR.

Thursday 1

I'm waking up very tired every morning and I'm tired throughout the day. This has been going on over the past 2 to 3 weeks. I don't understand this since I'm coming off 2 weeks of recovery or active rest.

Friday 2

I didn't get the sleep I had hoped for, but I made up to run. 

Tempo. LS, LM, and Dfles. 1 up. 2 miles (7:53.3 and 7:53.4). Those splits were pretty cool. Stretch. 

Gym session. GSM. Pull ups 7. Push ups 23. Stretch.

Saturday 3

Easy morning run. Lunges and LS. 9:41 pace over a hilly course.

Sunday 4

Oak Ridge ride. This was my longest yet but only by a little. 20.7 miles on 14.1 MPH. 

EIGHT 22 - 28 (14.74 / 31.39)

Monday 22

Gym session.

1. C2 1k 4:45
2. Pull up 5 reps
3. Deadlift, hang clean, push press combo #95, 7, 5, 3 reps
4. Pull up 5 reps
5. Calf press #140, 25 reps
6. Hip abduction #85, 15 reps
7. Pull up 5 reps

Road cycling. 11 miles at Cherokee Blvd. at a average of 16 MPH.

Tuesday 23

XT. 1.5 mile walk at lunch. 

Volleyball (Spiked Punch). We won 3-0 tonight. We started slow in 2 of the 3 but found a way to win. Everyone played well.

Wednesday 24

ST. One minute each of push ups (46), hollow hold, and plank. Clams 25.

Thursday 25

Lunch run. LM and LS. 4 miles with 4 x 100m strides. GSM and stretch. My body and running felt great today.
ST.

1. Push ups 25
2. Pull ups 7

Friday 26

August and summer are nearly over and I'm uncertain as to how I feel about this.
Road cycling. 20 miles average speed of 16 MPH. I kicked ass for the out but the back kicked mine. There was a significant head wind coming back and I struggled.

Saturday 27

Long run. LM and LS. 8 miles with Roadkill. 

Naps

Sunday 28

Track session. 800m up. LM, Dflex, and LS. Drills and strides. 800m of In and Outs. 200m easy, 200m moderate, 200m easy. 300m moderate, 300m easy. 400 moderate, 400m easy.
Gym session.

1. Squats #135, 3 sets of 5
2. Shoulder press #65 x 7, #75 x 6, #85 x 5
3. Bench #115 x 7, #125 x 6, #135 x 5
4. Pull ups 7

EIGHT 15 - 21 (6 / 26)

Monday 15

Recovery / rest day. Hot tub. My toe is improving. 

Travel to Atlanta.

Tuesday 16

I slept poorly last night. As usual, hotel sleeping and me don't mesh.
ST. One minute each of push ups (35), hollow hold, and plank.

Volleyball (Spiked Punch). We lost 1-2 but had a lot of fun. 

Wednesday 17

I slept much better but didn't go to bed early enough.
ST. One minute each of push ups (36), hollow hold, and plank.
Gym Session.

1. Shoulder combo (front, lateral, high pull, and press) #10, 10 resp each
2. Pull ups 5 reps
3. Squats #135, 3 sets of 5 reps
4. Pull ups 5 reps
5. Hang cleans #95, 3 sets of 3 reps
6. Pull ups 5 reps
7. Hip abduction #70, 20 reps
8. Australian pull ups 3 sets of 8

“The last 100 metres, when I was running my guts out, that’s my favourite part of this race. This is a beautiful sport. I love it.” Jenny Simpson

Thursday 18

ST. One minute each of push ups (41), hollow hold, and plank.
Road cycling. 18 miles in 1:09.

Friday 19

I believe my bike has a tire gremlin. My front tire was flat this morning. The good news is, it stayed inflated long enough to get a ride in yesterday.

ST. One minute each of push ups (44), hollow hold, and plank.
Gym Session.

1. Shoulder combo (front, lateral, high pull, and press) #12.5, 8 resp each
2. Pull ups 5 reps
3. Nautilus Deadlift #140, 3 sets of 3 reps
4. Pull ups 5 reps
5. Push press #85, 3 sets of 5 reps
6. Pull ups 5 reps
7. TRX rows 3 sets of 8
8. Step ups 3 sets of 8
9. Calf press #140, 30 reps
10. Hip abduction #85, 20 reps

Saturday 20

ST. One minute each of push ups (43), hollow hold, and plank. Clams 25.
Long run. LM and LS. 6 miles (8:53 pace)
UP and back to Virginia to visit family.

Sunday 21

Road cycling. 8 miles at 14.2 mph. 

Volleyball (Pandemonium). We won the round match and lost the second.
ST. One minute each of push ups (45), hollow hold, and plank. Clams 30.

EIGHT 8 - 14 (22.19 / 16.42) Haw Ridge Trail Race

Monday 8

Haw Ridge Trail Run. I was a little faster, but I missed a turn and got lost. The section after the Saddle trail gets me every time.
Yoga Day 8

Tuesday 9

Volleyball (Spiked Punch). We won 3-0 and played much better than last week. Unfortunately the opposing team didn't present too much of a challenge. I wore a thumb splint and that saved my thumb.
Yoga Day 9

Wednesday 10

Evening run. LM and LS. 6 miles with 4 x 100m strides. Stretch. The second toe on my left foot took a beating on today's run and I'm sure why. The nail is bruised and sore.
Yoga Day 10

Thursday 11

North Boundary Trail Run. LS, Squats, and lunges. This was an easy out and back with Justin, around 2.5 miles.
Yoga Day 11

Friday 12

Recovery. I missed yoga day 12.

Saturday 13

Haw Ridge Trail Race. The second toe on my left foot is losing it's nail. 

Sunday 14

Oak Ridge Cycling. It is time for a little break from running. I've raced the past 6 weeks.