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)
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
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.
