Monday, April 3, 2017

FOUR 2 - 8 (28.1) Cherry Blossom 10 Mile Run

Sunday 2

Cherry Blossom 10 Mile Run

Splits: 7:59.5, 7:48.7, 7:51.7, 7:43.6, 7:34.6, 7:36.9, 7:32.1, 7:33.4, 7:37.9, 7:20.1
PR: 1:16:46 down from 1:18:38

The Cherry Blossom 10 Mile Run was a great race with excellent conditions. We had a late start and an abbreviated warm up, but it led to a wonderful race.

The night before we bought breakfast foods at CVS, oatmeal and yogurt. Neither of us thought we would have time to get breakfast at the hotel or anywhere else. I slept OK for hotel sleep. We were up at 6 and out of the hotel at just before 7. We did our warm-ups (LMLS for me) in the in the room, then ran to the start. We were red corral, I was proud of that.

Neither of us had a pre-race strategy per se, so we started at sub 8 pace. After 4-5 miles we decided to maintain and see what happened. Justin left me somewhere between miles 6 and 7. There was a long straight stretch around mile 8 and I got a little bored, but I held the pace. I wanted to run mile 10 near 7 minute pace but 7:20 was all I could muster. I was very proud of us both for running a negative split race and the overall effort we put out this day.

I would run this race again.

Monday 3

Travel home from D.C.

Tuesday 4

Morning flow - Hip opening and foot Rx

Gym session -
Warm up:
  1. Push-ups 2/10
  2. Plank
  3. Med ball (left elbow pain)
  4. Back extension BW 15
  5. Glute/ham ab 15
Strength:
  1. Step-through deadlift #135 5, #165 3, #195 3
  2. Press #85 5, #105 4/2
  3. Precision Series Chest #140 7, #160 6, #190 6
Core:
  1. Clams 15
  2. Hip 4-way
Spiked Punch Volleyball - This was our first match of the season. It was an easy effort in which we won 3-0. (Games YTA 32)

Wednesday 5

Morning flow - Hip opening

Four Mental Keys

  1. Learn to love the monotonous and the mundane
  2. Don’t overreact to the ups and downs of training
  3. Practice running on joy
  4. Remember that the universe doesn’t care
“We are stardust with delusions of grandeur. None of this stuff matters, except the memories we make. So decide now that they will be good memories no matter how the race actually goes.” Scott Trummer

Tired Legs Run

LMLS. Active stretch. 4 miles easy.

Thursday 6

Morning flow - Foam roll and Stick

Gym session -
Warm up:
  1. Hip opening
  2. Shoulder combo #10 12
  3. Shoulder ER 12
  4. Pull-ups 5
  5. Back extension 12
Strength:
  1. Hang clean #95 5, #115 4, #130 3
  2. Squats #135 5, #185 3, 205 2
  3. Calf press #180 12/3
Core / mobility:
  1. Pull-ups 5
  2. Australian pull-up 8
  3. Multi-hip abduction #85 12/2

Friday 7

LMLS. 6 mile run, mostly last year's race loop except I got lost a couple times.

Saturday 8

Roadkill Run

LM. A little over 6 miles easy. 

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