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.