FIVE 14 - 20 (24.5)

Sunday 14

Sunday fun day! Happy Mother's Day!

I woke up early then napped until 9:30. My body is tired today.

Monday 15

Morning rehab flow.

Gym session - 20170515 Deadlifts 

Warm up:

1. C2 4:30 1k
2. Back extension 20
3. Abs 20

Strength:

1. Nautilus Deadlift #90 7, #140 5, #190 3
2. Pull-ups 5
3. Nautilus Compound Row #125 3 sets of 5

Rehab / Prehab / Mobility :

1. Calf press and eccentrics
2. Ankle inversion and eversion 
3. Shoulder ER 
4. Foam roll for calf

Tuesday 16

Morning flow, foot Rx.

Easy Touring Ride with Kristen

Volleyball - Spiked Punch. We won 3 - 0 which clinched first place for the league. (Games YTD 64)

Wednesday 17

Morning rehab flow - Foot, ankle and shoulder Rx.

Gym session - 2017-05-17 Press
Warm up / Rehab:

1. Sprint cord for shoulders
2. Standing balance 
3. Med ball
4. Push-ups 10
5. Shoulder combo #10 10

Strength:

1. Press #45 8, #65 6, #85 6, #95 4
2. Atlantis Shoulder #60 3 sets of 8
3. Kettlebell single arm swing #20 3 sets of 5
4. Rear delt cable #5 3 sets of 7

Evening Run

LMLS. 40 minutes average HR 152. Stretch and SAM when I got home.

Rehab mode - Hot tub and ice.

Thursday 18

Morning rehab flow. Foot Rx.

Gym session - 2017-05-18 Squats
Warm up:

1. Forward food to Plank to down dog to squat stretch
2. Clams 15 
3. Hip abduction 12
4. Back extension 12
5. Abs 22

Strength:

1. Atlantis Squat #180 7, #270 7, #360 5
2. Hip extension #130 10, #160 8
3. Kneeling hamstring #40 3 sets of 5
4. Calf press #140 2 sets of 12

Mobility:

1. Squats stretch
2. Hip opening 
3. Foam roll calf
4. Push ups 20

Volleyball - Safe Sets. We won 2-1. (Games YTD 67)

Friday 19

I got up with the intention of trail running at Haw Ridge. My goal wasn't too ambitious, an easy 60 minutes. I was tired when I woke up, but I struggled through and went ahead. I wasn't too far in when my blood sugar dropped and I just couldn't run anymore. As I sit here typing this entry and icing my achilles, I'm very disappointed in my body. I'm in a bad spot. Our Hawaii vacation adventure begins in 5 days and I'm not functioning well at all.

Saturday 20

Anderson School Trail

My achilles issue was improved so I decided to do a little run. I took it easy and walked the hills. I don't think I made it worse. 

Unfortunately the crepitus is back. I've iced multiple time today.  

Volleyball. 2 - 3 hours of outdoor. I took it easy, mostly playing setter.