Sunday, January 8, 2017

ONE 8 - 14 (40.7)

Sunday 8

Morning flow
Foot and shoulder Rx. My shoulder has improved slightly.

Haw Ridge run

Push-ups 10. 3/5 LM. 8 mile snowy loop.

Monday 9

Morning flow
Foot Rx. 
Gym session -
  1. Push-ups 10
  2. Knee extensions 
  3. Leg curl
  4. Shoulder press
  5. Low row single arm 
  6. Dumbbell bench single arm
  7. Calf press
Bike 9:09, 2 miles

Tuesday 10

Prehab / recovery
Foot Rx. 
LMLS. 4 miles plus 4 x 30 second strides. SAM. Push-ups 10. Pull-ups 7.
Prehab / recovery
Tonight I began a foam roll program which includes rolling IT Band, Quads, Shins, Calves, Hamstrings, and Hips. I also roll my feet out on a tennis ball. The process takes about 7-10 minutes to complete.

Wednesday 11

This morning I weighed in at 171.4. I was a little surprised by this since the past two day's dinners were very hardy.
Morning flow
Foot Rx.

KTC Socialite Winter Course 

I need to chastise myself a little for not doing a warm up before my run. A little over 5 rolling miles.
Prehab / Recovery
Shoulder Rx. Hot tub. Foam roll.

Thursday 12

This morning I weighed in below 170 for the first time in months. Feeling pretty good about how things are going, running and health in general.

Prehab - Foot Rx.

Evening run

LMLS. 2 miles at 8:30 pace. This was just an easy run before dinner, mostly for fun.

Friday 13

Prehab / recovery - Foot Rx. Hot tub. 
Third Creek to Neyland greenway ride.

Pandemonium volleyball - We won easily tonight 2-0 (games 4 and 5)

Saturday 14

Morning flow - Foot Rx. Spine mobility exercise. Foam roll and Stick.

CHKM group run

LMLS. 4 miles with 3 x 100m hill strides. 

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