Monday, July 31, 2017
Sunday, July 23, 2017
SEVEN 23 - 31 (36.0)
Sunday 23
Easy Greenway Ride
11.5 miles at 12 mph. This was a hot and fun ride.
Volleyball Pandemonium. We won 2-0 against a good team. Everyone played really well. My right shoulder is almost to the point that I can't swing at all. (Games YTD 108)
Icing my left knee and achilles postgame.
Strength session -
Shoulders x 4 (Dumbbell press, lateral, front, rear)
Icing my left knee and achilles postgame.
Strength session -
Shoulders x 4 (Dumbbell press, lateral, front, rear)
Monday 24
Lunch Run
LMLS and Dflex. 4 miles easy with 5 x 25 second strides. Pace 8:46. Feels like 86. Humidity 66%. SAM.
Before bed yoga.
Before bed yoga.
Tuesday 25
Morning yoga flow.
My lower back tightened up today.
Volleyball Spiked Punch. We were down a player and lost 1-2. (Games YTD 111)
Gym session - core, back, shouldersVolleyball Spiked Punch. We were down a player and lost 1-2. (Games YTD 111)
Wednesday 26
(Plank, Hollow hold, Shoulder dumbbell press #20 ⬆️, Epic rear #40, Free motion lat #50 #60, Nautilus compound row #80 #95 #110, Atlantis shoulder #60, Hammer ground based row #70)
5.4 Easy, Hot, and Hilly
LMLS. 9:25 pace. 388 feet of gain. Feels like 94 with 44% humidity. SAM.Thursday 27
Safe Sets volleyball. We lost 0-3. We are a good team that can't win. (Games YTD 114).
Post game sport cord for shoulder stability.
Friday 28
Easy Run with Strides
LMLS. 4 miles easy with 5 x 30 second strides. Stretch.
SAM, push-ups 20, and yoga.
Saturday 29
Long Run in Asheville
LMLS. 11 miles at Carrier Park. SAM
My first double digit run in several weeks. 11 miles at 9:15 pace. My left knee acted up during the lunge matrix. I hadn't had any issues since I tweaked it yesterday's yoga. I had to stop a couple times to stretch but I managed. My left Achilles didn't give me much trouble but I did feel it. I have a long way to go.
My first double digit run in several weeks. 11 miles at 9:15 pace. My left knee acted up during the lunge matrix. I hadn't had any issues since I tweaked it yesterday's yoga. I had to stop a couple times to stretch but I managed. My left Achilles didn't give me much trouble but I did feel it. I have a long way to go.
Sunday 30
Pandemonium volleyball. We won 2-0 against the number 1 team. They never got to 20. (Games YTD 116)
Monday 31
I had sleep issues, waking up at 11:30 then 4:30. I eventually went back to sleep and overslept, missing my morning run.
Lunch Run
LMLS. 4 miles with 5 x 30 second strides. SAM and 15 push-ups.
P.M. Recovery: Hot tub, foam roll, the Stick, core, and push-ups.
P.M. Recovery: Hot tub, foam roll, the Stick, core, and push-ups.
Monday, July 17, 2017
SEVEN 16 - 22 (38.9)
Sunday 16 Kristen's Birthday
Race recovery.
Monday 17
Morning rehab flow. Foot, ankle, and shoulder Rx.
Gym session -
Indoor Cycling 15 minutes
Core x 3 (plank, bridge, hip abduction)
Shoulders x 3 (Atlantis lateral, Epic rear, Free Motion press)
Balance
Indoor Cycling 15 minutes
Core x 3 (plank, bridge, hip abduction)
Shoulders x 3 (Atlantis lateral, Epic rear, Free Motion press)
Balance
Evening Cycling
This was fun, we rode Third Creek to Calhoun's on the river, had dinner and rode back. Most of the 11 miles was easy, we did pick up the pace a bit on Neyland heading out to the restaurant.
Tuesday 18
Overslept, no rehab.
Indoor cycling 15 minutes
Core (clams, abs, back extension)
Leg (knee extension, hamstring curl, Free Motion calf press, Epic leg press)
Spiked Punch volleyball. We won 3 - 0. (Games YTD 106)
Wednesday 19
We pseudo decided to run the Savannah RnR Marathon on November 4th. 15 weeks out.
Morning rehab flow.
- strength: ankle, calf, and shoulder
- stretch: hamstrings, calves, hip flexors/quads, and glutes
- foam roll: ITB and calves
Evening Run
LMLS. 5 miles, 43 minutes easy, 8:38 pace. 43% humidity feels like 91.
Thursday 20
My days are flying, it's already July 20th. Where has summer gone?
Morning rehab flow.
- stretch: hamstrings, calves, hip flexors/quads, and glutes
Bike 15 minutes
Core x 3 (Paramount hip abduction, Nautilus abs, Paramount lower back)
Chest x 3 (Epic fly. press, barbell incline)
Stretch (calves, hamstrings, hip flexor/quads, glutes)
Friday 21
4 Easy plus 5x20s Strides
LMLS, Dflex (toe walk and heel walk), drills
Left ankle/Achilles acted up a bit, not painful though. Tough to describe. Right hip got tight around mile 2.5-3. It felt better during strides.
SAM plus push-ups 10 and pull-ups 5
Note: Next run end the warm up with a couple strides
Around 10:00 I'm pretty tired.
Around 10:00 I'm pretty tired.
Saturday 22
Long run with the Roadkill Runners
LMLS. 8 miles at 9:13 pace.
My first long run in some time and I felt it.
73 degrees with 98% humidity. Sweat equity earned today.
Left achilles and heel acted up a couple time during the run, but no serious pain.
SAM immediately after. Stretch, foam roll, hot tub, and ice when I got home.
Sunday, July 9, 2017
SEVEN 9 - 15 (35.5) Carter Mill 10k
Sunday 9
Baker Creek Blitz
This was supposed to be a 10k but it was closer to 5 miles, my Garmin measured it at 4.7. I finished 5 in my age group and 16 over all. It was a stronger race for. Hopefully I'm getting back to my April conditioning level.
Volleyball Pandemonium. We played another good team and handled them easily in game one. The second game we were up 9 and ended up losing. This loss was an opening the other team needed to get the game 3 win. Very disappointing. (Games YTD 97)
Volleyball Pandemonium. We played another good team and handled them easily in game one. The second game we were up 9 and ended up losing. This loss was an opening the other team needed to get the game 3 win. Very disappointing. (Games YTD 97)
Monday 10
I got up this morning with a sore back. Tried some mobility exercises and got a little relief.
Gym session -
Drills
Core circuit x 2 (planks, clams, hip abduction, bridge, hollow hold, Scapula stabilization, back extension)
Shoulder circuit x 3 (press #30, 27.5, front #12.5, rear #12.5)
Leg circuit x 3 (knee extension #35, #20, leg press #100, leg curl #20, calf #120)
Gym session -
Drills
Core circuit x 2 (planks, clams, hip abduction, bridge, hollow hold, Scapula stabilization, back extension)
Shoulder circuit x 3 (press #30, 27.5, front #12.5, rear #12.5)
Leg circuit x 3 (knee extension #35, #20, leg press #100, leg curl #20, calf #120)
Balter Beer Run
Drills and LMLS.
Tuesday 11
I had to work through lunch today, so no ST. I'll hit that up tomorrow.
Volleyball Spiked Punch. Tonight we had one of those awful split doubleheaders, 7 and 9. The 7 o'clock team no-showed so we just played around for a bit. The 9 o'clock went our way 2-1. We should have won all 3 but didn't start out playing like we were interested in winning. My right shoulder might be a little worse. (Games YTD 100)
Volleyball Spiked Punch. Tonight we had one of those awful split doubleheaders, 7 and 9. The 7 o'clock team no-showed so we just played around for a bit. The 9 o'clock went our way 2-1. We should have won all 3 but didn't start out playing like we were interested in winning. My right shoulder might be a little worse. (Games YTD 100)
Wednesday 12
As usual, my body is a bit banged up from volleyball. It's been worse so I'm complaining.
Morning rehab flow. Ankle, foot, and achilles Rx.
Gym session -
Bike 15 minutes
Core x 3 (Push ups, plank, bridge, hip abduction)
Chest x 3 (press, fly, incline bench)
Rx for ankles and shoulders
Gym session -
Bike 15 minutes
Core x 3 (Push ups, plank, bridge, hip abduction)
Chest x 3 (press, fly, incline bench)
Rx for ankles and shoulders
LMLS. 5 real hawt miles.
Thursday 13
Morning rehab flow. Foot, ankle, and shoulder Rx.
Volleyball Safe Sets. WOW! This team continues to amaze me. We were down 18-4 in game one and it may have gotten worse. I'm sure we didn't score 10. We won games 2 and 3 easily. (Game YTD 103)
Friday 14
Morning rehab flow. Hot tub, foam roll, and the Stick.
Morning Ride
Gym session -Core 3 circuits (plank, clams, crunches, pull ups)
Back 3 circuits (pull downs, T-bar, ISO-lateral pull down)
Mobility and stability
Saturday 15
Carter Mill 10k
It was very humid but fortunately the skies were overcast. The course was a hilly out and back with nearly 500 feet of of gain. I managed a 7:50 pace for a 4th in age group and 41st overall.
Saturday, July 1, 2017
SEVEN 1 - 8 (25.9) Fireball Classic
Saturday 1
Recovery day. I woke up with low back pain. The hot tub helped.
Sunday 2
Easy 3
LM, Dflex, and drills. 3 miles with the Hill Climb.
Monday 3
I just finished reading an article in Runner's World that really hit home on my feelings about running. I get to run today. I get to race often and the beautiful thing is I'm somewhat competitive. Justin says I run too much, and he's probably right, but I like running 5 days per week and I would run more if I could.
The other thing I read that interested me was negative thoughts creeping into my races.
Drills
Core circuit x 3 (plank, crunches, clams, hip abduction, abs, back extension)
Chest circuit x 3 (press, fly, decline)
Back circuit x 3 (pull downs, low pulley rows, straight arm pull)
Ankle SAM
The other thing I read that interested me was negative thoughts creeping into my races.
Fireball Classic
My eleventh running. 22:09 - 5th of 36 age group - 110 of 1081 overall. My focus during this race was eliminating negative thoughts.
Tuesday 4
We played 4-5 hours of pick up volleyball.
Wednesday 5
Haw Ridge Loop
We had thunderstorms and rain most of the day. It did quit long enough for me get my soggy run / hike in. I tried to run most of the hills, but by mile 6 I was so soaked there I couldn't keep my glasses clean enough to see. Hiked in the last 1.5 miles.
My left second toe has gone black again. I don't know what's up with that.
My left second toe has gone black again. I don't know what's up with that.
Thursday 6
Morning flow core and lumbar mobility.
Drills
Core circuit (Abs, Back extension, Plank, Hollow hold)
Leg circuit x 3 (knee extension, hamstring curl, calf press, leg press)
Shoulder circuit x 3 (rear delt, lateral, press)
North Boundary
Friday 7
Gym session -Drills
Core circuit (Abs, Back extension, Plank, Hollow hold)
Leg circuit x 3 (knee extension, hamstring curl, calf press, leg press)
Shoulder circuit x 3 (rear delt, lateral, press)
Evening Run
Saturday 8
Gym session -Drills
Core circuit x 3 (plank, crunches, clams, hip abduction, abs, back extension)
Chest circuit x 3 (press, fly, decline)
Back circuit x 3 (pull downs, low pulley rows, straight arm pull)
Ankle SAM
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