ONE 29 - TWO 4 (22.8) Strawberry Plains 10k

Sunday 29

I slept good last night and woke with a little less soreness. I have volleyball this evening but I’m still focused on recovery today.

Hot tub and foot Rx. Hip mobilization exercises I discovered through Men's Health "The Hip Stretch That Helps You Lift More Weight (Plus, It Feels Really Good)" It seems to work, I got immediate relief to my hip and low back.

No volleyball tonight, the opposing team was a no show.

Monday 30

It wasn't a good sleeping night, but I feel OK. The weekend soreness seems to have gone away.
I need to decide about racing this weekend. The 10 miler hurt so bad it's got me gun-shy. If i do race it will only be the 10k.

Gym session - 
Warm up:

1. C2 - 4:44, 1k
2. Hip and calf mobility

Strength:

1. Calf press #180 3/10
2. 2 Circuits push-ups 10, planks, pull-ups 5, dips 5, Australian pull-ups 8
3. C2 - 4:39, 1k
4. Clean press combo #85 3/3
5. Core
6. Nautilus xpload deadlift #90 5, #140 3/2
7. TM walk - 10:00, .53

Yoga with Joan.

Tuesday 31

The best night of sleep I've had in a long time. I didn't even wake up once.
Foot Rx.

Evening run

LMLS. 4.5 miles with strides. Planks.

My feet didn't tolerate this run well, no residual pain but just a bit uncomfortable for most of the run.

Wednesday 1

I didn't sleep as good as last night but I must have gotten enough cause I feel good. I weighed in under 170 for the first time in 2017.
Morning flow - SAM with some additional hip stretching and lumbar mobility exercises. Rolled out my calves and feet.

Evening run

LMLS. 6 miles. Stretch.

The traffic coming out of Oak Ridge was so bad we were not able to make it to Knoxville to run with the Socialites. We ran the Hank's 6 Mile course.

Thursday 2

Morning flow - I rolled out my feet and calves and did some lumbar mobility exercises.

Evening run

LMLS. 3 miles with strides. Stretch.

Hot tub and foam roll before bed.

Friday 3

Morning flow - Foot Rx and rolled out calves.

Volleyball - We won 2 - 0.

Saturday 4

Strawberry Plains 10k 

I was late to register, but I decided early that I wasn’t running the half. I also didn’t change my weekly training plan except on Thursday I ran 3 miles instead of 4.5. I have had a few niggles since Calhoun’s, right calf and left SI.

I slept very poorly last night, hardly got 5 hours sleep. Warm up was good. I ran the first half just under 7:40 pace and was still able to finish strong. I had right calf and hamstring tightness around mile 4.5.

I got a 20 second age group PR and was just 20 seconds over my all-time PR which was 20 years ago.