FIVE 7 - 13 (25.1) Hann Jivin in the Dark

Sunday 7

Afternoon hike with Pat at the North Boundary ~3 miles. 

Volleyball - Pandemonium: We took on the only undefeated team in the league and won 2-1. This was one of the best matches we've played, considering we were missing Justin and Haley. (Game YTD 52)

Yoga before bed. 

Monday 8

Morning yoga flow.

Gym session -
Warm up:

1. Push-ups 10 2 sets
2. Med ball
3. Shoulder combo 

Strength:

1. Press #85 5, #95 3, #95 3
2. Kettlebell single arm swing #15 9, #20 5, #25 5
3. Epic Rear delt #50 3 sets of 8

Core / mobility:

1. Shoulder ER and horizontal abduction

Haw Ridge

LMLS. This was the first time I ran the loop clockwise. It seemed harder.

Before bed yoga flow.

Tuesday 9

Morning yoga flow.

Gym session - May 9
Warm up:

1. Plank to downward dog
2. Hip opening 
3. Hollow hold
4. Squat stretch

Strength:

1. Squats #135 6, #155 4, #180 4
2. Calf press #140 3 sets of 12
3. Hammer Kneeling Leg Curl #40 3 sets of 5

Core / mobility:

1. Abs 15
2. Back extension 12
3. Clams and hip abduction 15 each
4. Hip flexor and calf foam roll and stretch 
5. TM 10 minutes .5 miles 

Volleyball - Spiked Punch. We won 3 of 6 tonight. (Games YTD 58)

Wednesday 10

Morning yoga flow.

Gym session -
Warm up:

1. TM 10 minutes .5 miles 
2. Abs 20
3. Back extension 15
4. Snatch practice 10

Strength:

1. Snatch press #45 5, #65 2 sets of 5
2. Hang clean #95 3, #115 3, #125 2
3. High pull #125 2 sets of 3

Core / mobility:

1. Foam roll and stretch for glutes, hip flexor, and calf

Track Session

LMLS. 1 up. 8 x 400m. 10 minutes down.

Recovery. Hot tub then iced my sore achilles.

Thursday 11

This shit is crazy, my left achilles was an issue but now my right is even more sore. 

Haw Ridge Hike

Volleyball - Safe Sets. This isn't the worst team I've been a part of, but it's the most disappointing. The lost 0-3 again and the third game was laughable. (Games YTD 61)

Iced both achilles post game. Calf mobility both pre and post game. 

Friday 12

Morning flow is rehab mode. Foot Rx, calf mobility and stretching. My right achilles is a bigger issue than my left.

Saturday 13

My body is too weird, miraculously my achilles were much better this morning. I still stuck with my plan to not run this morning. I think the ice and the Stick on the achilles was the difference.

Hann Jivin in the Dark

This race was so much fun. I really didn't know if my achilles would hold up. I didn't know how much effort was going to be able to give. At one point I thought I was lost. There was a creek we had to cross twice. There were a couple sections of the trail that was lit and pretty awesome. 

I could probably have run harder, especially in the early stages of the race. I finished in 1:01:12. 33rd overall and 12th masters.

The course wasn't too hilly (437 feet of gain), but the dark made it difficult to follow my walk the hill strategy.