Sunday 19
Volleyball - We were in a bit of a tussle in game one, winning 26-24. The second game was easier. (YTD games 27)
Gym session - Evening Run
4 miles easy.Monday 20
Warm up:
- SAM
- Med ball
- Pull-ups 5
- Cleans #95 4, #115 4, #125 3
- Squats #135 5, #165 4, #180 3
- Calf press #160 3/10
- Hammer Ground Base Row #80 3/8
- Hip opening
Tuesday 21
Lunch Run
LMLS. 4 miles with 5-6 strides at 5k pace.
SAM and hip opening.
Wednesday 22
Morning flow - foot Rx.
Haw Ridge K Trail Loop
LMLS. We were on pace for our FKT until Justin rolled his ankle. We have the Cherry Blossom race in less than 2 weeks, so we hiked it back to the cars. It was a fun though.
Thursday 23
Track Session
LMLS. 1 mile up. Race pace 400, 600, 800, 800, 600, 400. Average pace ~7:20.
Gym session -Friday 24
Warm up:
- Push-ups 2/10
- Hip opening
- Med ball (left elbow pain)
- Back extension BW 3/10
- Glute/ham ab 3/10
- Press #85 5, #105 3, #110 2
- Precision Series Chest #140 5, #160 5, #190 6
- Nautilus Deadlift #90 5, #140 4, #180
Turnpike 20 Miler
Went out in 47:39, came back in 34:31, head wind was for real.
Saturday 25
We planned to do our North Boundary loop but discovered it was closed to the public for turkey hunting. This was a bummer. We talked about running Haw Ridge but we weren't feeling that because Justin had rolled his ankle in there Wednesday and didn't want to risk it a week out from the Cherry Blossom. We didn't have road shoes on us so we decided to change gears, we settled on a destination run from Earth Fare to the Winter Market. This was awesome, I saw places in Knoxville I've never seen before.
