Sunday, January 22, 2017

ONE 22 - 28 (20.8)

Sunday 22

Gym session -
Warm up:
  1. TM walk 1-1.5% grade, 10 minutes, .5 miles 
  2. Two circuits: pull-ups 4, dips 5, push-ups 10, plank to down dog
Strength:
  1. Step through Deadlifts bar + #70 3/4 
  2. Incline dumbbell #40 3/8
Core:
  1. Monkey bars
  2. Core
  3. TM walk 1-1.5% grade .3 miles, 6 minutes
Volleyball - We lost 2-0 to the team that beat us in the final last season. Games 11 and 12.

Monday 23

This is a planned easy week. My goal to run only 2-3 days, ride if the weather permits, and do the things my body needs to recovery and get stronger. I still have residual calf soreness from Saturday's race and my low back is not 100%.

Prehab / recovery
Foot Rx. Vinyasa flow.

I opted to not run siting carry over fatigue and soreness from the Calhoun's 10 Miler this weekend.

Tuesday 24

Morning flow
Foam roll and stretch.

Lunch run

The best part about lunch runs other than the sunshine, is having the gym to do my warm up and cool down. The warm up consisted of calf press, 10 push-ups, forward fold walk out to plank, hip flexor stretch, and LMLS. The run was 4 miles easy with 4-5 100m strides. My cool down was 10 push-ups, SAM, and seated calf press.

My body felt good during the run, there were no noticeable niggles or lingering issues from my weekend race. It did take me a bit longer than usual to find my flow. It was a city run which caused a few stops at intersections, I took full advantage of these breaks.

Hot tub and chill.

Wednesday 25

Thursday 26

Foot Rx.

Gym session -
Warm up:
  1. 2 circuits of plank to push-ups (10) to down dog to forward fold, pull-ups (4), and dips (5)
Strength:
  1. Calf press #160 3/12 
  2. Bench #135 5, #145 3, #155 2 
  3. Rear delt #50 8, #60 6, #70 4 
  4. Squats #135 #155 #175 3/5 
Core:
  1. Core and monkey bars
Calf tissue mobilization with the Stick before bed. 

Friday 27

It's my 9-80 Friday YES!. My work week wasn't too bad and I slept pretty good all week. Training this week has been low volume for running but increased ST. I do plan to do a longish trail run after my 9:00 conference call.  

A.M. prehab / recovery
Foot Rx. Vinyasa flow with plank. Foam roll.

North Boundary Loop

LMLS. After working on keeping my left calf and achilles from getting worse my right calf decides to act up. I was able to finish the run without it getting worse but it's sore. I'm working on both now I guess.

Friday night volleyball - Pandemonium had a rough night, we lost 0-2. We were all low energy and had a terrible passing game. I had one rotation at the net where I only got one swing. Games 13 - 14. Fortunately my calf held up.

Saturday 28

Before leaving home I did some ROM / flexibility exercises. LMLS with some light jogging. This was the hardest 6 mile run I've ever done. My body complained the whole time. I got through and no runs till Tuesday.

SAM and foam roll for recovery. 
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