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 - #shredD3TM 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.
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
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)
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.
