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