June Stats

RUNNING - 69.4
RACES - Sharps Ridge Scuttle and Brew Bash
CYCLING - 28.1
ALL ACTIVITIES - 97.5
VOLLEYBALL - 9-10 (Games YTD 95)
STRENGTH SESSIONS - 5

SIX 25 - 30 (22.1)

Sunday 25

Morning Easy Run

LM, Dflex, and drills. I did a easy out and back on the Jean Teague to Ten Mile greenway. Average pace 8:58. 

Volleyball Pandemonium. We won a tough match 2-1. (Games YTD 91)

Monday 26

Morning rehab flow. Foam roll and the stick. Foot Rx.

Gym session -
3 circuits of (plank, clams, side lying hip abduction, hollow hold, sit ups, back extension, pull ups, push ups, vinyasa flow, hanging leg lift)

Dumbbell shoulder combo x 2 sets

Long Run

LMLS, Dflex, and drills. 6 miles. Justin ran with me and pushed me just a little. Average pace 8:50.

Tuesday 27

Travel to Atlanta. 

I've not been feeling good of late. 

Wednesday 28

I had decent hotel sleep and I was able to get out and get my workout in on Peachtree this morning.

6 x 200m

LMLS and Dflex. 1.5 up. 6 x 200m (47.7, 46.7, 47.1, 45.7, 45.5, 47.3) with 100m IR. 1.5 down. Street Workout. 

SAM and 3 circuits of squats 8, chair dips 12, push-ups 8. 

Travel home from Atlanta.

Thursday 29

Lunch Run

LMLS, Dflex, and drills. 3 miles 8:45 pace. SAM. Pull-ups 6. 

Volleyball Spiked Punch. We won 1-2. (Games YTD 94)

Friday 30

I slept good and wasn't too sore this morning. 

Foam roll mobility exercises. 

I had my appointment with the Low T Center and the blood test results indicated I was at 600 and was not a candidate for injections. This is good news and in a way it's bad news. The good news is I don't have to take weekly injections, but the bad news is this is as good as it gets for me. I was kind of hoping for a boost. 

Hot tub, foam roll, and Voltarin and Aspercreme rub.

4 Mile Progression Run

LMLS, Dflex, and drills. 8:59, 8:50, 8:37, 8:24. Stretch.

SIX 18 - 24 (10.7)

Sunday 18

Day 3 of HeroesCon 2017. 

Monday 19

Travel from Charlotte. 

Mountain to Sea Trail Run

We made a stop in Asheville and went up on the Blue Ridge Parkway for an easy 4 mile out and back on the Mountain to Sea trail. Thumbs up! 

After lunch we visited Foot Rx Running and hung out for a while. It was a nice store with a good selection of trail shoes.

Tuesday 20

Gym session - #shredD4
10 minute circuit (plank, hollow hold, clams, hip abduction, back extension, bridge)

10 minute circuit (bodyweight - squats, push-ups, step-ups, pull-ups, calf press)
10 minute circuit (dumbbell - chest, row, press, single leg deadlift)

Volleyball Spiked Punch. We had a double header 6 and 8. We won the first 3 then lost the last 3. The team played good on the last 2 of 3 and if a break or 2 went our way we could have won. (Games YTD 88)

Wednesday 21

I woke up this morning with a very sore lower back. Hot tub, lumbar ROM exercises, and 3 Advil to get rolling.

Easy 20 Minute Run

Dynamic warm up. 20 minutes easy. My original plan was to run 40 minutes with strides, but my body couldn't tolerate it. 

Thursday 22

My hamstrings are still very sore, but my lower back is much better.

I had my first appointment with Integrity Massage Therapy and it was very interesting. The therapist was very talkative which was exhausting, but she did seem to know her craft. I only had a couple issues. One,  she performed a couple manipulation techniques and I'm not sure if she's qualified to do that. I actually got nauseous after the session and the nausea lasted several hours. Two, there was really no deep tissue therapy, mostly stretching. This may be the definition of sports massage.

I scheduled a second appointment, but I think I may try someone else in the meantime for a comparison.

Friday 23

I'm prepping for the Fireball Classic. Today's workout:

Short Hill Repeats

Active warm up with drills. 1.6 up. 8 x 20s hill repeats at or below 5k pace. 2 down. 

I'm still undecided about my sports massage experience. I did decide that next Friday I'm going to the Low T Center to have my testosterone levels checked. 

Saturday 24

Rest day. I over ate a little today. 

SIX 11 - 17 (27.7) Brew Bash

Sunday 11

I was very tired today and it became a recovery day. 

My achilles issue wasn't worse from the Saturday workload; this was encouraging. I did discover a small knot on the medial side of my left achilles. I did rehab activities before going to bed. 

Monday 12

Gym session - #shredD3
TM 10 minutes 2% grade 3-3.2 mph
10 minute circuit (pull-ups, push-ups, Australian pull-ups, dips, squats, plank, abs, back extension)
10 minute circuit (Free Motion chest press, shoulder press, seated row, calf press)
Foam roll (calves), balance, and stretch (calves)

Easy Run

LMLS, waking leg swings, and drills. 40 minutes easy with 6 strides at 5k pace. SAM

Rehab
I iced both achilles, soaked in the hot tub and did some light stretching before bed.

Tuesday 13

Morning rehab flow. Foot Rx.

Oak Ridge Cycling

Evening rehab flow. Stretching. 

Wednesday 14

Morning rehab flow. Ankle, foot, and calf mobility and stability. Planks.

Easy Run

LMLS, drills, and core. 4 miles easy. Stability and stretch.

Evening rehab flow. Stretching

Thursday 15

Morning rehab flow. Foot Rx and stability.

Safe Sets Volleyball. We started the game playing poorly and got down 17-4. We turned it around a little but lost 30-17. It was a very disappointing lost. (Games YTD 82)

Friday 16

Travel to Charlotte and day one of HeroesCon 2017.

Saturday 17

Bash Dash 6k

The humidity was high for this one. My fitness was an issue, but racing was fun. I finished 2nd in my age group and 69th overall. Only 291 feet of gain. 

SIX 4 - 10 (34.8) Sharp's RIdge Scuttle

"It never gets easier, you just go faster. To put another way, training is like fighting with a gorilla. You don't stop when you're tired. You stop when the gorilla is tired." Greg Henderson

Sunday 4

Lost Chromosome Trail Run

Warmed up with the lunge matrix, drills, and walking leg swings. We did a 40 minute out and back on the Lost Chromosome trail. 

Volleyball Pandemonium: We lost in the first round this time. This team is nuts. (Games YTD 77)

Monday 5

Gym session - #shredD1
Warm up:

1. TM walking 10 minutes
2. Foam roll calf
3. Abs 22
4. Back extension 15

Strength:

1. Precut chest #70, #80, #90 3 sets of 20
2. Dips 2 sets of 7
3. Hammer Seated Dips #110 3 sets of 10
4. Pull ups 5 4 4
5. Hammer Iso-lateral bench #35 3 sets of 5
6. Calf raise and balance

Road Cycling

I did an easy ~14 mile ride after dinner, averaged 13.6 mph. I hope this becomes something I do regularly.

Tuesday 6

Evening Easy Run

LMLS and drills. 40 minutes with strides. My left achilles is sore post run.

Wednesday 7

Gym session - #shredD2

1. TM 10 minutes 
2. Circuit 1 (Abs 25, Back extension 15, Push-ups 10, Squats 10, Eccentric calf 10)
3. Hammer ISO-lateral Pulldown #45 3 sets of 10
4. Hammer ISO-lateral Row #45 1 sets of 12, 2 sets of 15
5. Circuit 2 (Abs 25, Back extension 15, Push-ups 10, Squats 10, Eccentric calf 10)

Thursday 8

Easy Run with Strides

LMLS and drills. 40 minutes easy with 4 x ~100m strides. Stretch. My achilles held up well, no issues. Felt good!

Safe Sets volleyball. We went 3 and 1 and made it to next Thursday in our tournament. Finally playing like we I thought we could. (Games YTD 81)

Shoulder Combo: 3 circuits of press, frontal, lateral, and posterior. #10 reps 6-15. I experienced more right shoulder discomfort while doing the laterals.

Friday 9

My weight is down to 166.2 this morning!

Recovery day prior to race weekend.

Saturday 10

Sharp's Ridge Scuttle 

Warm up; LMLS and drills with some light jogging. 

1061 feet of gain on this one. It hurt! Still recovering from achilles issues and lack of fitness. 11th in my age group and 36th overall.   

Evening Double

Warm up: LS and squats. 20 minutes of easy running. 

SIX 1 - 3 (11.1)

Thursday 1

Morning Run Down Ali'i

Friday 2 

Travel day. We left Kona at 2:25 (island time) Thursday afternoon and got home around 5:00 (eastern time) in the evening Friday. We were all exhausted. 

Saturday 3

Today was all about the Aces for Animals grass volleyball tournament. We didn't do much winning but it was fun. (Games YTD 75) My achilles flared up during our second match, but some ice, rolling, and advil got me through the day.

Recovery mode all evening. Achilles and shoulder.