- manage left calf issue
- get in 1 strength session
- continue with foot and shoulder Rx
- cross train a couple days (ST, yoga, RPM)
Sunday 11
I'm working on a sore left calf in prep for this evening's volleyball. Foam roll, ice, foam roll, and hot tub. The other issue is my right shoulder which I've been doing light (#10) dumbbell one day followed by tubing exercises the next. If it wasn't for volleyball I'd be injury free.
Pandemonium volleyball. Winner winner chicken dinner! This was probably the best volleyball match I've played in. We lost set one badly; we were never in it. Brooklin suggested a change in the rotation and then everything clicked and we won the next 2. Games 107-109.
I was able to play pain free, no shoulder or calf issues.
Pandemonium volleyball. Winner winner chicken dinner! This was probably the best volleyball match I've played in. We lost set one badly; we were never in it. Brooklin suggested a change in the rotation and then everything clicked and we won the next 2. Games 107-109.
I was able to play pain free, no shoulder or calf issues.
Monday 12
Morning flow. Foot Rx. Shoulder tubing exercises.
Lunch run. LMLS and drills. 4.6 miles with 4 x 30 second strides. SAM. Push-ups 10. Pull-ups 8.
Lunch run. LMLS and drills. 4.6 miles with 4 x 30 second strides. SAM. Push-ups 10. Pull-ups 8.
Tuesday 13
I'm taking it to the track this evening, it's been awhile and I'm looking forward to it.
Morning flow. Foot Rx. Shoulder dumbbell exercises. My shoulders were fatigued. Foam roll for calves. I'm a little achy especially my left leg.
Track session. LMLS and drills. 1 up, the first half easy and the second half was in and outs. 4 x 400m with 400m jog IR. 2 x 200m with 200 jog IR. .5 down.
Track session. LMLS and drills. 1 up, the first half easy and the second half was in and outs. 4 x 400m with 400m jog IR. 2 x 200m with 200 jog IR. .5 down.
Wednesday 14
Weight: 171.6
B: oatmeal with sugar, banana, and clementine
L: pb&j, McAlister's cup of potato soup
D: roast beef and turkey hoagie, chips, and chocolate covered almonds
Morning flow. Foot Rx. Calf foam roll.
Tired legs run. Postponed due to work and very tired legs. We'll pick back up tomorrow.
Thursday 15
Weight: 172.4 - My goal is to stay below 175 this winter.
B: cereal and fruit
L: roast beef and turkey hoagie and fruit
S: chips and chocolate covered almonds
D: chipotle chicken burrito bowl
Morning flow. Foot Rx.
Running by feel and over the hill. LMLS. 4 miles plus 4 x 30 second stride. Standing SAM.
B: cereal and fruit
L: roast beef and turkey hoagie and fruit
S: chips and chocolate covered almonds
D: chipotle chicken burrito bowl
Morning flow. Foot Rx.
Running by feel and over the hill. LMLS. 4 miles plus 4 x 30 second stride. Standing SAM.
Friday 16
Weight: 171.8
B: eggs, toast, and fruit
L: peanut butter sandwich, chips, and cerealD: bbq chicken, mashed potatoes, and baked beans
S: popcorn
I slept good last night but I got up with tired and achy legs. Maybe I'm needing some days off from running. I've also been nauseous most of the day and napped twice.
Pandemonium volleyball. Games 110 and 111. We won 2-0 in an easy match. My shoulder didn't hurt today. Maybe the strengthening has begun to help.
Saturday 17
Travel to VA for Christmas and birthday festivities.
B: oatmeal and eggs
L: chili, chips, and fruit
D: ham sandwich, chips and sweets
L: chili, chips, and fruit
D: ham sandwich, chips and sweets
