ELEVEN 27 - TWELVE 3 (27.9)

This year I have made All-American 7 time at distances of 5k (3), 8k, (1) 10k (1), and half marathon (2). I think this validates my training and racing strategies.

Sunday 27

Haw Ridge play day. It wasn't my best effort, but it was fun. I did more hiking than I was doing this summer for this loop. 12:28 pace.

Monday 28

1. C2 4:41 
2. Elliptical 5' .44 
3. Bench 135/5, 145/4, 155/3 
4. Hanging leg lifts bw/8 x 2 
5. Calf press 140/12 x 3 
6. Press 65/5, 85/4, 105/2 
7. Clean 105/2 x 3

Fifteen minutes of yoga before bed. 

Tuesday 29

Morning flow. Foot Rx.
Lunch run. LMLS. Pull-ups 5. 4 miles with 4 x 30 second strides. SAM. Pull-ups 5.
Yoga with Joan.

Wednesday 30

Morning flow. Foot Rx. 

Recovery / rest day.

Thursday 1

Morning flow. Foot Rx. Hip opening Rx. 

Lunch run. LMLS. Push-ups 2x10. Pull-ups 2x6. SAM.

Friday 2

Hill repeats. LMLS. 1 up. 4 x 200m hill repeats. 1 down. SAM
Gym session.

1. Squats 115/3, 135/3, 155/3
2. Push-ups 2 x 8
3. Press 85/3, 95/3, 105/3
4. Deadlift 135/2 x 2
5. Pull-ups 7

Saturday 3

Long run. LMLS. 8 miles. 

ELEVEN 20 - 26 (26.5) Turkey Trot

Sunday 20

Recovering from yesterday's half trying not to overeat. 

Monday 21

Morning flow. Foot Rx.
I'm not sure why, but I scheduled an appointment with Dr. Henderson for tomorrow. I had discomfort in my right testicle and now I have a lump below my scrotum. This sucks, but it is better to know than not.
Race pace. LMLS. .4 up. 10 minute at 7:45. 3 minutes easy. 3 minutes at 7:05. 3 minutes easy. 4 x 30 seconds pick ups. SAM Phase 1 Hard.

Tuesday 22

Volunteered for KTC Turkey Trot packet pick up tonight. 

Wednesday 23

Easy ride. 

Thursday 24

KTC Turkey Trot. A new over fifty PR 21:43. This was my first time under 22 since 1997. My pace was 6:59 and still was 5th in my age group.

Friday 25

Race and Thanksgiving overeating  recovery. Unfortunately the overeating continues. 

Saturday 26

Long run. LMLS. 6 miles. 

ELEVEN 13 - 19 (22.5) Secret City Half Marathon

Sunday 13

Games 96 and 97. Games 98, 99, 100, and 101. We finished second and it was disappointing but we'll live. It's only rec league volleyball. My right shoulder really hurts, especially when I miss hit a spike. I need to start doing push-ups daily.

Monday 14

Gym session.

1. Med ball toss 3x10 #4
2. Push-ups 3x10
3. Core hips and abs 
4. Press 3x5 #30, 35, 40
5. Calf press 3x12 #140
6. Pull-ups 3x5
7. Leg press single leg 4x8 #70
8. Seated row single arm 3x8 #40
9. Dumbbell chest 3x5 #40

Tuesday 15

Morning flow. Foot mobility and strengthening exercises. Push-ups 10.
Evening run. Dflex, LM, and LS. 4 miles with 4 x 100m strides.
Yoga with Joan.

Wednesday 16

Morning flow. Foot Rx. Glute strengthening. 

Lunch run. LMLS. Push-ups 10 and planks. 4 miles plus 4 x 100m strides. GMS. 

Gym session. 

1. Chest press 3x12
2. Seated row 3x8
3. Leg press 3x8
4. Shoulder press 3x10

Thursday 17

Morning flow. Foot Rx.

Friday 18

Netflix and Chill all day.

Saturday 19

Secret City Half Marathon. This was a race well run. Justin got a 9 minute PR at 1:50 mid. I was pleased because we were able to run a negative split, 56:03 for the first half 54:28 for the second half and the final 5k sub 8. We finished 80 and 81.

ELEVEN 6 - 12 (22.2)

Sunday 6

Gym session. 

1. Core: hip, abs, and push ups
2. Bench #135. 3 sets of 3, 5, and 7
3. Pull ups 3 sets of 5
4. Single leg press #90. 3 sets of 8
5. Shoulder dumbbell combo #10, 3 sets of 15
6. Australian pull ups 2 sets of 8

I went for a walk this afternoon and it kicked my butt. I don't understand why walking is harder on me than running. My left hip had sharp pains and my right foot hurt. Go figure.

Monday 7

Lunch run. LM and LS. Pull ups and push ups. 4 miles with 4 x 100m strides. GSM and stretch.
Things run coaches are saying.

Run by feel, I hear this often and think about it on my easy runs. 

Keep your easy days easy so your hard days can be hard. 

Racing too much dulls the athlete.

Tuesday 8

Today my legs and hip specifically were not doing well. I opted for Netflix and chill.

Wednesday 9

Justin and I had a nice little run around downtown Knoxville this evening. LM and LS. 3.3 miles with 4 x 100m uphill strides. 

I had a right calf issue which may have come from an incident at work that was odd. Tuesday or Wednesday I was sitting in my office chair and when I was getting up my right leg pushed back against the chair's edge as my leg straightened. I didn't think I pushed  back so hard as to cause pain but it was almost like a Charlie Horse. 

Thursday 10 

Tempo. LM and LS. 1 up and drills. Mile one 7:27. Mile two 7:23. 1 down. I brought this down from 7:39 and 7:32. GSM.

Friday 11

My plan was to cycle this evening but I opted out. I also opted out of running. I'm having some left testicle discomfort and can't understand why.

Saturday 12

Long run. We did an easy 5 miles then picked it up for the last 3.