TEN 30 - ELEVEN 5 (57.8)

Sunday 30

Recovery day. My left hip is sore. 

Volleyball (Pandemonium). Games 94 and 95. We won again and kept our opponent under 20 for both games.

Monday 31 Halloween

Morning flow. Stretch, push ups, abs, side lying leg lifts. 

Gym session.

1. 2 circuits of Plank, push ups, abs, side lying leg lifts, pull ups, and dips 
2. Press #95, 100, 105. 3 sets of 3 
3. Squats #135, 185, 195 3 circuits of dumbbell lateral and front raise #15, 17.5, 10 
4. Calf press #140. 3 sets of 12 
5. Single arm chest dumbbell chest press #40. 3 sets of 5 
6. Single arm seated row #45. 3 sets of 5 
7. Hamstring curl #40, 50, 60 3 sets of 4

Road cycling. Recovery ride, some greenway some road. 14 miles at 13.3 mph.

Tuesday 1

Road cycling. Recovery ride 2, 10 Mile greenway.
PM calisthenics.

Wednesday 2

AM calisthenics.

Run. Dflex, LM, LS, and drills. 4 miles easy.

Thursday 3

Rest. 

Friday 4

Morning ride and run. We rode the Secret City half course again. 13.4 miles at 11.8 mph. The hills were tough and it was a little windy but fun. The run was 3.4 miles at 8:33 pace.

Saturday 5

Long run. 10 miles at 9:47 pace. My legs were still sore and tired from are hard week of training and residuals from the Farragut Half. It's 2 weeks till the Secret City. I think I will base Justin; 1) to help him reach his goal and 2) I don't think I'm up for another hard effort so soon.  

TEN 23 - 29 (39.3) Farragut Half Marathon

Sunday 23

ST. GSM, 2 circuits of rope jumping 50, squats, press, bent row, and lateral raise (10 reps with #10 dumbbells). 

Volleyball (Pandemonium). Today was my 92nd and 93rd volleyball games of this year. We won 2-0 against the former number 1 team.

Monday 24

Lunch run. LM and LS. 4 miles with 4 x 100m strides. GSM. 

Gym session.

1. TM 2 miles 
2. Pull ups 6 3
3. Atlantis Chest #90. 3 sets of 8
4. Press #95. 3 sets of 3
5. Squats #135 175 195. 3 sets of 3
6. Lever cable pull down #40. 3 sets of 8

Tuesday 25

Road cycling. 12 miles down the Turnpike.

Wednesday 26

Tempo. Dflex, LM, and LS. 1 up. 2 miles tempo 7:39 and 7:33. 1 down. Stretch.
Halloween Social run.

Thursday 27 and Friday 28

Travel to Atlanta for client meeting.

Saturday 29

Farragut Half Marathon. 1 up. LM, LS, and drills. The course was very challenging but the weather was perfect. I suffered a lot on miles 4 and 6. I was pleased that I was able stay strong and finish under 1:48. 

TEN 16 - 22 (42.7) Lakeshore Trail Trek

Sunday 16

Lakeshore Trail Trek. This race had a very hilly start and finish.  55:15. 4th place overall. 3rd place male. 1st place Masters. WOOT! WOOT!

Volleyball (Pandemonium). Another easy win. 2-0. (90 & 91)

Monday 17

Easy run. LM, LS, push ups 22, and plank. 3 miles with 2 x 100m strides.
Gym session.

1. GSM
2. Pull ups 8
3. Press #95, 100. 3 sets of 3
4. Squats #135, 165, 195. 3 sets of 3

Tuesday 18

Evening run. LM and LS. 4 miles easy 2 x 100m strides. Stretch. My leg are tired. 

Vinyasa Flow Yoga with Joan. My hip imbalances were very evident with tonight class; both strength and mobility. 

Wednesday 19

Evening greenway ride. Easy 10 mile ride on Third Creek with the fam.

Cycling fam!

I'm sore from yoga, especially the muscles between my shoulder blades.

Thursday 20

Haw Ridge. 8 mile loop, quite a bit slower than the last time I ran this loop. I was a little overzealous with this run, probably should have been a 6 miler instead of an 8 miler.

Friday 21

I wasn't as leg tired today as I thought, but still took a rest day. Tomorrow is Mount LeConte.

Saturday 22

We were up and out early for our hiking trip up to the LeConte Lodge. It was cold and icy on top and the fog made visibility almost zero. My favorites part was a evergreen section on top that smelled like christmas. Kristen said it reminded her of Narnia. The ascent was strenuous but we didn't rush it. The descent was harding on me. I plan to do this again with a focus on seeing how much I could run and how fast I can get to the lodge. Before this attempt however, I should check to see if that is frowned upon.

   

TEN 9 - 15 (46.5) Crossknox

Sunday 9

Crossknox 15k. 1:15.27 and an age-group second place. I ran a much smarter race than I did at Big South Fork; negative split.

Nearing the finish

Volleyball (Pandemonium). It was an easy win tonight. 2-0. I was 2 for 2 kills.

Monday 10

Easy run. LM and LS. Push ups 22. 3 miles at 8:54. GSM.

Gym session. 

1. Push ups 22
2. Squats #135, 155, 185. 3 sets of 3
3. Press #75, 95. 3 sets of 3
4.  Pull ups 8
5. Single arm seated row #40. 3 sets of 5
6. Calf press #140. 3 sets of 12

Kristen and I had some fun with handstands

Tuesday 11

North Boundary. Squats 10, LM, and LS. Short loop, around NB. This was the first time I was able to run all the out single track. Great pacing by Justin and we're getting stronger.

Wednesday 12

Easy greenway ride. 11.24 miles at an average pace of 10.05.

Thursday 13

Easy lunch run. Squats, push ups 22, LM, and LS. 4 miles at 8:51 pace. GSM and push up 22. 

Gym session.

1. Single arm seated row #45. 3 sets of 5
2. Single arm dumbbell press #40. 3 sets of 5
3. Nautilus deadlift #135, 155, 175. 3 sets of 3
4. Pull ups 3 sets of 5

Friday 14

Rest day.

Saturday 15

Morning cycling. Justin and I rode the Secret City half marathon course. Average speed 15.7 with 663 feet of elevation gain. 

TEN 2 - 8 (31.2)

Sunday 2

A.M. Core, push ups 22, and squats 10. Beach walk. 

Mid afternoon run. Core and push ups 22. 4 miles easy. Average pace 8:47. It was a little too hot and humid but I managed.  

Monday 3

A.M. Stretch, core, and push ups 22.
Beach run 1. 4 miles south. Average pace 8:54.

Tuesday 4

A.M. Stretch, core, and push ups 22.
Beach run 2. 4 miles north. Average pace 9:04. The first 2 miles were awful (9:57, 10:08); straight into a headwind. Running with the wind was 8:22 and 7:46. Stretch.

Wednesday 5

A.M. Stretch, core, and push ups 22.

Travel home from Florida. We had to cut our vacation short due to hurricane Matthew. 

Thursday 6

Up before dawn cracks. Why?
Haw Ridge trail run. LM. I did an 8 miles loop of Haw Ridge.
Road cycling. Kristen's first ride.

Friday 7

Gym session. 

1. Pull ups 6 sets of 5. 
2. Push ups 22
3. GSM / core
4. Squats #135, 155, 175. 3 sets of 3
5. Press #85, 95, 95. 3 sets of 3
6. Single arm chest press #40. 4 sets of 5
7. Single arm seated cable row #40. 4 sets of 5

Saturday 8

I spent a good deal of time yesterday planning next year's race schedule.