Weekly Goals
- have fun
- continue shoulder and foot Rx
- research ways to get at one RPM and one yoga class in per week
- research ways to get time out on my bike
Sunday 18
We traveled home from VA this morning and despite being in the car for 4 hours I felt great.Easy run
LMLS and drills. 4 miles by feel with 6 x 30 second strides. SAM. I felt better on this run than I've felt in some time. It is a wonder what a little extra rest will do for your body.
Gym session
- press 85/3, 95/3, 105/3
- squats 115/3, 155/3, 175/3
- calf press 160/3 x 3
- pull-ups 8, 4, 4
Pandemonium volleyball
We were 2 - 0 winners again and were hardly challenged in either game. This was games 112 and 113 for me. I dove for short ball and dinged my left elbow up a little.
We were 2 - 0 winners again and were hardly challenged in either game. This was games 112 and 113 for me. I dove for short ball and dinged my left elbow up a little.
Monday 19
Weight 170.8. I overslept and didn't get to work until after 8. I'm a little off with my sleeping.
Glow It Up Holiday Run This was a fun run with the Knoxville Track Club Socialites. We met at Balter Beerworks and had dinner together afterwards.
Tuesday 20
"Perfection is not attainable, but if we chase perfection we can catch excellence." Vince LombardiWeight 171.8. Morning flow, foot Rx minus the tennis ball. I was up several times and overslept again.
Evening run
LMLS. 6 miles with strides. Standing SAM.
Wednesday 21
Weight: 172.8. I was surprised my weight was up.
I'm still not sleeping as well as I would like. I need to diagnose this issue.
Morning flow
Foot and shoulder Rx.
Over the hill run
LMLS. 3 miles including the hills. Active stretch.
Foot and shoulder Rx.
Gym session
Elliptical 20 minutes around 1.8 miles.
Body weight circuit:
Foot and shoulder Rx.
Over the hill run
LMLS. 3 miles including the hills. Active stretch.
Thursday 22
Weight: 174.8. Damn, I'm up 2 more pounds from Monday's weigh in. It must be the beer and chips.
Morning flowFoot and shoulder Rx.
Gym session
Elliptical 20 minutes around 1.8 miles.
Body weight circuit:
- push-ups 3/10
- plank 3/20 seconds
- dips 3/5
- pull-ups overhand grip 3/5
- pull-ups parallel grip 3/3
I was able to complete about 1/2 of the monkey bars before my right shoulder was hurting. Justin suggests I get back on the 100 push-up a day challenge.
Before bed - shoulder Rx plus 10 push-ups.
Before bed - shoulder Rx plus 10 push-ups.
Friday 23
AM run
LMLS. 6 miles with 4 x 30 second stride. Standing SAM.
Today was my last appointment with Rayleana. I don't know how long she has been working on me, but I owe her a lot. I don't know if I would be a healthy runner these past few years without her.
Travel to VA.
LMLS. 6 miles with 4 x 30 second stride. Standing SAM.
Today was my last appointment with Rayleana. I don't know how long she has been working on me, but I owe her a lot. I don't know if I would be a healthy runner these past few years without her.
Travel to VA.
Saturday 24
Travel home from VA.
This weekend ends another holiday travel season, both trips were possibly the best ever.
