FOUR 23 - 30 (15.6) Dogwood Classic

Sunday 23

Travel from California.

Monday 24

Easy Run 

LMLS and drills. 3.4 miles with 6 x 200m strides at 5k pace. Shooting for a PR Saturday.

Bedtime flow - Forward fold, down dog, plank, push-ups, pigeon, and kneeling lunge.

Tuesday 25

Morning flow - Foot Rx. Forward fold, down dog, plank, push-ups, pigeon, bound angle, hollow hold, and kneeling lunge.

Gym session -
Warm up:

1. Push-ups 10/2
2. Australian pull-up 8
3. Pull-ups 1, 2

Strength:

1. Step-through deadlift #135 5, #185 3, #195 3
2. Bench #135 5, #145 3, #155 3
3. Press #85 5, #95 3, #100
4. Calf press #140 12/3

Core/mobility:

1. Foam roll
2. Hollow hold

I completed the 30 day no chips challenge and nothing great happened. I didn't lose weight. It was good to see if I good do it. An even better challenge will be no desserts or no alcohol. 

Spiked Punch Volleyball - We won 3 - 0 without having to work too hard. (Games YTD 43)

Bedtime flow - Forward fold, down dog, plank, pigeon, and bound angle.

Wednesday 26

My sleeping has been out of sorts since returning from California. Last night I was up several times starting a 1:00 a.m. 

Morning flow - Foot Rx.

Before bed flow - Forward fold, down dog, plank, pigeon, and bound angle.

Thursday 27

Morning flow - Foot Rx. Forward fold, vinyasa C, plank, pigeon, kneeling lunge, hip opening, and hollow hold.

Easy Run with Strides

LMLS. Drills. Easy pace was around 8:30 today. I have a sore right medial quad. I'm not sure why.

Safe Sets Volleyball - We finally won a game, but lost one badly and then blew a lead. (Games YTD 46)

Friday 28

Shake Out

Easy 2 mile shake out with 4 x 100m strides. 

Saturday 29

Dogwood Classic 5k

The Dogwood Classic 5k is becoming one of my all time favorites. The course is awesome and KTC does a great job.

I was able to set a PR for over 50 and my 5th fastest 5k ever. This was exciting, but I could have raced better. I finished 4th in my age group just 2 seconds behind the 2nd and 3rd place runners. I wish I could have or would have pushed more at the end.

My take away from today is, I need to develop more speed endurance. How do I do that?

Volleyball - 2 hours of 3s with Justin, Brooklin, Matt, Kayla, Rachel, and Ben.

Sunday 30

I slept good last night, woke up at 3:30 but went back to sleep. My body feels goods today, nothing sore. 

Post Race Shake Out

This run was mostly for my OCD, I had to run a mile to be over 100 for the month. 

Pandemonium volleyball - We lost 1-2, only had 4 players for game one and 5 for games 2 and 3. We still should have won game 3. (Games YTD 49)