Sunday 1
1 up. LMLS. 22:59 on a slightly long course. 1 down.
Justin beat me for the first time on the road and second time overall. He ran a great race with a 6:45 third mile. I wasn't disappointed in my place; I was 66 overall, 55 male, and 3 in my age group. I was disappointed in my time, especially my third mile.
KTC NYD 5k Splits: 7:03.9, 7:05.8. 7:21.6
Turkey Trot 5k Splits: 7:09.3, 7:02.6, 7:04.9
Justin beat me for the first time on the road and second time overall. He ran a great race with a 6:45 third mile. I wasn't disappointed in my place; I was 66 overall, 55 male, and 3 in my age group. I was disappointed in my time, especially my third mile.
KTC NYD 5k Splits: 7:03.9, 7:05.8. 7:21.6
Turkey Trot 5k Splits: 7:09.3, 7:02.6, 7:04.9
Monday 2
Post race recovery / rehab - Foam roll. Foot and shoulder Rx.
This was a fun ride with a few different components. There were some climbs, speed work, and easy green way.
Tuesday 3
Gym session -
Warm up:
Warm up:
- C2 4:42 1k
Strength:
- Bench 115, 135, 155 2/5 1/3
- Squats 135, 155, 175 3/3
- Low pulley row single arm 40 1/5, 55 2/5
- Calf press 140 3/12
Core:
- Pull-ups 5
- Plank
LMLS. 6 miles with 4 x 100m strides. Standing SAM.
Yoga - I practiced a couple of hip opening poses before bed.
Yoga - I practiced a couple of hip opening poses before bed.
Wednesday 4
I slept much better, didn't wake up until 4:30 and I napped after that. :)
Recovery / prehab / rehab
Foot and shoulder Rx. Hip opening poses.
LMLS. 8 miles. Active stretch. The second toe on my left foot was an issue following this run. Almost feels like I'm losing the nail again. BOO!Evening run
Thursday 5
I didn't do a good job last night with recovery. When I got home I watched TV and did a little laundry. I also stayed up past my bedtime and didn't sleep well. On a positive note I added vitamin D to my supplement regimen.
Morning flow - Push-ups 10. Foot Rx. Down Dog.
Before bed flow - Hot tub. Foam roll. Down Dog and hip opening poses. I was in bed by 9:30.
Friday 6
I slept much better. Weight 170.8.
Morning flow - Foot and shoulder Rx. Push-ups 10. Down dog and child poses.
Hill repeats
LMLS and drills. 1 up. 4 x 200m hill repeats. 1 down. Standing SAM. Push-ups 10.Pandemonium volleyball - We won a very challenging match 2-1. This was one of my best games in a long time.
Saturday 7
This morning we have snow and very cold temps. My morning run is cancelled. ON another note, my left shoulder is wrecked and I don't know why. It was fine when I went to bed, but now I have issues lifting my arm over head.
"Of all the paths you take in life, make sure a few of them are dirt..." John Muir
"Of all the paths you take in life, make sure a few of them are dirt..." John Muir
