Training Blog: THREE 5

Monday, March 6, 2017

THREE 5 - 11 (20.3)

Sunday 5

Travel from Asheville.

Weekend recovery run

LMLS. 4 miles easy. SAM

Volleyball tournament - We had 2 very challenging opponents, we won the first match 2-1 then fell 0-2 in the final. This makes our 2nd or 3rd runner-up finish after winning the league. (YTD Total games: 30)

Before bed flow - mobility and flexibility exercises for my hip, lumbar spine, feet, and calves.

Monday 6

Gym session -
Warm Up:

Plank
Push-ups 10
Clams 15
Shoulder combo #10 10
Pull-ups 5
Back extension 10

Strength:

Squats #135 5, #155 3, #175 3
Cleans #95 3, #115 3, #135 1
Low pulley single arm #45 3/5

Core:

Foam roll
Plank
Pull-ups 5
Med ball

Tuesday 7

Lunch run

LMLS. 4 miles plus 4 x 30 seconds on TM 3% grade at 7:47 pace. SAM.

I worked from home today which allowed me the opportunity to do a lot of mobility and core work.

Wednesday 8

Haw Ridge K-Trail Loop

LMLS. We started from the west end parking lot and did the outer loop. For a little vert we did K-Trail to Soccer back the parking lot. This was a nice 4 mile jaunt with some serious climb in the middle. Beers and burgers at Double Dogs after.

Thursday 9

Hatha yoga with Shea. This was my first experience with hatha and I liked it. It has fewer strength poses than vinyasa but with all relaxation and stretching.

Track session

LMLS. Warm up: 800m and 400m in and out. Workout: 800m, 400m, 800m, 400m, 800m. Cool down: 400m. This was the first track workout of 2017. My goal was to run around 10k to 10 miles pace, but it was more like 5k pace or a little faster.

It was nice to share the track with Leah Chance, a collegiate All-American runner from Tennessee Wesleyan. Leah was doing 2k repeats at 6:24 pace preparing for the Germantown Half this weekend.

Friday 10

Gym session -

Warm up:
Core (plank, bridge, hip abduction)
Push-ups 10
Back extension BW 12
Bar (Australian pull-up 10, dips 8, pull-ups 5)
Shoulder combo #10 10