ONE 15 - 21 (38.0) Wanderer's and Calhoun's 10 Miler

Sunday 15

Wow, what a day! The Wanderer's trail race and a 3 set volleyball match (games 6-8). I'm tired.

Wanderers

My splits: 8:10.2, 9:12.5, 7:54.7. The middle mile killed me again. I plan to start a bit easier in my next 5k with hope of managing the middle and end of races better.

I finished second in my age group and 51st male. There was a younger guy trying to pass on the final 100 meters and I was not having it. It was a lot of fun competing.

I'm not sure what's up with the tongue

Monday 16

I was very sore this morning, especially my lower back.

Gym session -
Warm up:

1. C2 warm up
2. Push-ups 2/10
3. Planks

Strength:

1. Squats #115, 135, 155. 2/5
2. Calf press #160 3/12
3. Shoulder press #65 3/6

Core:

1. Pull-ups 2/5
2. Dips 2/5
3. Planks

Recovery

Hot tub, Foam roll and stick. 

Tuesday 17

Prehab / recovery

Foot rx. Yoga flow.

Evening run

LMLS. 6 mile standard loop. 8:46 pace. Stretch.

Wednesday 18

Morning flow - Foot Rx. Foam roll. Shoulder Rx.

XT - RPM Xpress. First workout of the day. My goal was to maintain a sub-140 HR. Did it.

Winter course

LMLS. KTC Social run.

Thursday 19

Pre-race rest, recovery, and prehab.

A.M. - Foot Rx. Foam roll.

Friday 20

Foot Rx.

Volleyball - Tonight was a 2 set match (games 9 and 10).

Saturday 21

Calhoun's 10 Miler

I had 4 goals for today's race. 1) sub 1:20, 2) sub 1:21.07 All American, 3) 1:28.43 previous PR, 4) have fun. I met all four, even went sub 1:19 (1:18.38). My only issue was my left SI. I have thinking about seeing a chiropractor.

Justin got me on the last hill

Post race exhaustion. This is why long races aren't my favorite, the fatigue last all day.