NINE 26 - TEN 1 (37.5)

Monday 26

Easy run. Dflex and LM. 4 miles easy. 

Gym session. 

1. GSM
2. Squats #135, 155, 175. 3 sets of 3
3. Press #85. 3 sets of 3

Tuesday 27

A.M. Hip stretching and push ups 10.

P.M. Core and push ups 10.  

Wednesday 28

A.M. Hip stretching and push ups 22.

Road cycling. 15.87 miles at 15.04 MPH.

Thursday 29

Hill repeats. LM, Dflex, LS, and push ups 22. 1 up. 8 x 200m with 200m jog IR. 1+ down. 

Gym session. 

1. GSM
2. Squats #135, 160, 180. 3 sets of 3
3. Pull ups 8
4. Press #90. 3 sets of 3
5. Push ups 22

Friday 30

A.M. Hip stretching and push ups 22. 

Easy run. LS and LM. 3 miles easy. Stretch. My left hip is still being a bit of an issue.

Saturday 1

Pre-run. Foam roll, core, and push ups 22. 

Long run. LS and LM. 10 miles at 9:18 average pace. Mile 8 was 8:25. My left groin was noticeable around mile 3.
Travel to Cocoa Beach, FL.

NINE 19 - 25 (38.2) Big South Fork Trail

Monday 19

Evening run. LS, squats, LM, and drills. 4 miles with 8 x 100m strides. Stretch. Plank. Push ups. Squats.

Tuesday 20

Morning flow. Plank 1 minute and push ups. 

Road cycling. 15.8 miles at 15.2 MPH.

Domane 4.5

Foam roll before bed. 

Wednesday 21

I had gut issues this morning and it continues tonight. I need to clean up my diet. I took some Pepto before bed. 

Tempo run. LS, squats, and side lunges. 1 up. 2 at 7:41.2 and 7:40.9. 1 down. Stretch, plank, and push ups.
Yoga Day 4

Thursday 22

Evening easy run. LS, push ups, plank, and LM. 3 miles with 5 x 100 m stride. My left groin tightened up during mile 2. Things I hope I learned from today's run. 

1. I don't always have to get in 5 runs in a week
2. I shouldn't do strides ever easy run; especially the day after a workout

Gym session. 

1. Cleans #95, 105, 115. 3 sets of 3
2. Deadlift #135 3 sets of 3
3. Pull ups 8 reps
4. Bench #115, 145, 155. 3 sets of 3
5. Press #65. 3 sets of 5
6. Squats #135, 155, 175. 3 sets of 3

Friday 23

Hiking House Mountain. Around 4.5 miles

Valley view

Saturday 24

Big South Fork Trail Race 10k. It was an early start to the day; up by 5 and out the door by 6 for the 1:30 drive.
My advice to Justin was to run when you can and walk when you have to and don't run your legs off early. Welp, I ran my legs off in the first 3 miles. Positive split the race.  My left groin was an issue during my last run but felt good during warm ups. My groin started acting up slightly around miles 3, but that wasn't much of an issue.
Justin got me today but I did win Grand Master. We finished 7th and 8th overall.

Winning!

Sunday 25

Volleyball (Pandemonium). Warm up: Dumbbell circuit of squats, bent rows, front and lateral lift, and press. #10, 15 reps. We easily won 2-0 and I think I was hitting better. I'll miss the next 2 weeks 

NINE 12 - 18 (23.2)

Monday 12

My left hip was sore after playing volleyball yesterday so I stretched before bed. I woke up to left-side lower back pain and stiffness. 

I feel very fortunate that I didn't go over 170 this morning.
Track session. LS, squats, LM, and Dflex. 2 up. 4 x 100m, 200m, 300m, 2 x 400m, 300m, 200m, 4 x 100m. Cool down with stretching and mobility.
Yoga Day 3

Tuesday 13

Morning flow. Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps. Stretch and foot mobility. 

My lower back / hip issue is improved but I'm not completely over it.
Gym session.

1. C2, 1k, 4:45
2. Foam roll / stretch
3. 4-way hip leg lifts 12 reps
4. Push ups 15 reps
5. Hollow hold and plank 1 minute each
6. Pull ups 8 reps
7. Calf press #160 20 reps
8.  Kettlebell deadlift #45 3 sets of 8 reps
9. Bench #115, 135, 155. 3 sets of 8, 6, 3 reps
10. Press #75 3 sets of 6 reps

Wednesday 14

I finally lost my toenail today; I hope it doesn't lead to any other issues. I'm still sore and having mobility issues. 

Morning flow. Stretch, mobility, and trigger point rx with the tennis ball.
Haw Ridge Trail Run. LS, Dflex, and squats. 5 miles. GSM and stretch.

Thursday 15

Lunch run. LS, squats, LM, foam roll, and Dflex. 4 miles with 8 x 100m strides. 

Gym session. 

1. GSM
2. Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps
3. Squats #95, 115, 135. 3 sets of 8, 6, and 4 reps
4. Cleans #65, 85, 105. 3 sets of 6, 4, and 2
5. Push ups 15 reps
6. Pull ups 8 reps
7. Calf press #160. 20 reps

Friday 16

Morning flow. Hot tub and stretch.

Saturday 17

Long run. LS, squats, and lunges. 10 miles 9:09 pace. Stretch. GSM.

Sunday 18

Volleyball (Pandemonium). Warm up: Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps. We won 2 - 0 but was challenged a little.

NINE 5 - 11 (18.5)

Monday 5

Haw Ridge Trail Run. LM and LM. 5.5 miles and I only got lost once. 

Tuesday 6

Morning flow. Hip flexor stretch. 

Gym session.

1. Hollow hold and plank 1 minute each
2. Back extension 10
3. Push ups 20
4. DL #135, 3 sets of 4
5. Press #75, 85, 95. Sets of 8, 6, 4
6. Pull ups 8
7. Stretch

Afternoon sleepiness attacks me again and it's only 2pm.
Volleyball (Spiked Punch). We went 2-2 in the tournament finishing third. This was not too shabby considering we had 3 rookies. Of the 3 rookies I think Kristen improved the most, but they got better. I look forward to our next and regret we forgot to get a team picture.

Wednesday 7

Hill repeats. LM, LS, Dflex, and squats (my left knee felt like it wasn't tracking properly in the beginning of the run so I did some quad stretch and the squats). 1 up. 8 x 200m hill repeats all between 6:13 and 6:47 pace. 1 down. Stretch.
Yoga Day 1

Thursday 8

Haw Ridge Trail Run. LM, LS, Dflex, and squats. I ran the the Soccer trail to Saddle then bent back to the west shore. I'm not really into the west shore trails; way too rocky in parts. Stretch.

Friday 9

Yoga Day 2

Easy 5 miler. LM, squats, and LS. Average pace 8:56.

Saturday 10

#BattleOfBristol #MyAssIsWornOut

Sunday 11

#BattleOfBristol #MyAssIsWornOut

Volleyball (Pandemonium). We won 2-0.