February Stats

Running - 100.19
Races - Strawberry Plains 10k, Dirty South Trail Half
Cycling - 45.96
All Activities - 146.77
Volleyball - 10-3 (YTD games 27)
Strength Sessions - 7

TWO 26 - 28

Sunday 26

Afternoon run

LMLS. 5 miles with 5 x .10 mile strides at sub 5k pace. Stretch.

Volleyball - Game one of the tournament; we struggled against a good team to 2 - 1. (YTD Total games: 25)

Before bed flow - Hip opening and mobility exercises.

Monday 27

Morning flow - Hip opening and mobility exercises. I'm feeling some effects from volleyball. It's the usual suspects.

Gym session -
Warm up:

1. Plank
2. Push-ups 10
3. Back extension BW 10
4. Shoulder combo #10 10

Strength:

1. Step through deadlift #135 5, #155 3, #175 3
2. Press 85 5, 95 3/2
3. Precision Series Chest #90 8, #140 5, #160 5

Yoga with Joan. My balance was not good tonight. 

Tuesday 28

Evening run

LMLS. 4 miles plus 4 x .25 miles at race pace are a little below. Stretch. 

TWO 19 - 25 (43.4)

Sunday 19

Volleyball - 2 easy games (YTD Total games: 22)

Monday 20

Morning run

Foam roll. LMLS. 4 miles with 4 x .25 at race pace. Stretch.

Gym session -
Strength:

1. Incline dumbbell #45 3/6
2. Press #95 3/4
3. Deadlift #135 3, #155 2, #165 1

Core and mobility:

1. Pull-ups 5
2. Planks
3. Foam roll

Afternoon ride

16 miles at 13.4 mph.

Today was a great day, I had a solo run, a lift with Justin, and a ride with Justin and Kristen.

Tuesday 21

I slept good and woke up feeling OK. I did some rolling on my feet.

Tired legs run

LMLS. This was a tired legs run. 4 miles with 2 x 100m strides. Stretch.

Wednesday 22

KTC Socialite run

LMLS. 5.5 miles and stretch.

Thursday 23

Morning flow -

1. Sun salutations
2. Rope stretch
3. Hip opening

Gym session -
Warm up:

1. Shoulder combo #10
2. Knee extensions #35
3. Leg curl #30
4. Back extension BW

Strength:

1. Calf press #160 3/10
2. Cleans #95 4, #115 3, #135 1
3. Squats #135 4, #175 3, #195
4. Low pulley row single arm #45 3/7

Foam roll. Left elbow, left side lower back, and feet discomfort. Too many aches and pains for running.

Friday 24

Atlanta running

Hip opening. LMLS. 4 miles with race pace for the last .25 of mile four.

Saturday 25

North Boundary

I felt good, much better than the last time we ran the Boundary. We walked most of the long hills but still had a faster pace and overall time.

TWO 12 - 18 (46.5) Dirty South Trail Half Marathon

Sunday 12

Dirty South Trail Half Marathon

I was pretty much niggle free. I slept good which is rare for me. My warm up was short and sweet; LMLS, and a little jogging. Chatted with Sterling Hinton and Timothy Rutherford.

We expected rain but the weather was great, just a little warm. It was weird to have these temperatures during a race in the middle of February.

I had a good fuel plan which I followed. Shot Blocs at miles 3, 4, 8, 9, and 10 and a Chia Gel at mile six. I began with no race strategy, but a strategy emerged around mile 5. I was afraid the hills were going to put me in a bad spot so I decided to walk them. The runner's who were running the hills gapped me at that point.

It seems everytime I’m feeling a little cocky or just feeling good about where I am in a trail race I trip, fall, or turn an ankle.

Finished 24th. Proud of my effort.

Thanks to Tn Sports Therapy for providing AT’s for stretching. Holly, who stretched me after Strawberry Plains really pulled hard on my hip flexors. A beautiful and strong young lady.
I was beat for the remainder of the day. My toe and elbow were the only truly sore parts

Monday 13

Gym session - 

Warm up:

1. Back extension BW 1/12
2. Calf press #140 1/12
3. Knee extensions #35 1/12
4. Leg curl #30 1/12

Strength:

1. Squats #135,  #165, #185 3/3 
2. Press #65, #85, #95 3/5
3. Epic Strength chest #60,  #70,  #80 3/10

Yoga with Joan. My body is bent and possibly broken.

Tuesday 14

XT - RPM with Laura

Wednesday 15

KTC run - Winter Course

LMLS. 5.5 miles around 9:00 pace

Thursday 16

Evening run

LMLS. 3.75 miles with 2 long strides.

Friday 17

Gym session
Warm up -

1. SAM
2. Push-ups 15
3. Back extension 12
4. Knee extensions #35 12
5. Calf press #160 15
6. Leg curl #30 10

Strength -

1. Cleans #95 4, #105 3, #115 2
2. Squats #135 5, #165 4, #185 3
3. Low pulley single arm #40 3/7

Volleyball - Tournament tonight and we finished second, as usual. Played 4 games. (YTD Total games: 20)

Saturday 18

KTC group run

Pre run foam roll.

LMLS. 9 miles at 9:11 pace. 

TWO 5 - 11 (28.5)

Sunday 5

Super Bowl Fun Run

LMLS. 5.1 mile for SB51.

Post-run hot tub and foam rolling.

Monday 6

Pre workout hot tub.

Gym session -
Warm up:

1. C2 1k 4:37
2. 2 circuits of push-ups 10. Planks to down dog 15 seconds. Pull-ups 5. Dips 6. Australian pull-ups 8

Strength:

1. Squats #135, 155, 175, 3/3
2. Incline dumbbell #40 3/7
3. Shoulder press #65 7, 75 5, 85 3

Core:

Yoga with Laura. This was a nice practice, but it wasn't as good as Joan's class. There is a big difference between a fitness instructor teaching yoga and a yoga instructor teaching yoga.

Tuesday 7

Morning flow - I did foot Rx and rolled out my calves.

XT - RPM with Laura. Kristen and took the 6 o'clock RPM class which replaced a run for me. My calf and foot haven't completely recovered from a very challenging January.

There is a sickness going around that has the county schools closed for 2 days. I've heard it could be the flu or stomach virus. I'm worried I may be getting it. Around 2:30 today I started feeling off and even though I was able to workout, I'm afraid I might be headed for a rough patch.

Wednesday 8

I can't say I'm sick, but something is off in my gut. I went to work long enough to move some files to Dropbox and answer a couple emails. I ended up spending the day on the couch and took a couple naps.

Thursday 9

Morning flow - I did my foot Rx and rolled my calves.

North Boundary

LMLS. This was the first time I remember running the entire out and back.

Friday 10

Track session

LMLS and 1.6 miles of warm up, 100m, and 200m strides (average pace ). My goal was to just get a speed in my legs. Unfortunately, my blood sugar dropped and I wasn't feeling it.

Gym session -
Warm up:

1. Knee extensions #35 2/10
2. Leg curls #30 1/12
3. Back extension BW 1/12
4. Calf press #140 1/15

Strength:

1. Atlantis Squat #180 3/5
2. Nautilus XPload Deadlift #90 3/5
3. Jammer #70 3/5
4. Press #85 3/5

Core:

1. Monkey bars 2
2. Med ball #4 2/10

Volleyball - We won 2 - 0 for games 

Saturday 11

Today is dedicated to carb loading and race prep. Hot tub early then foam roll throughout the day.