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

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. 

Gym session - 7/18
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. 

1. strength: ankle, calf, and shoulder
2. stretch: hamstrings, calves, hip flexors/quads, and glutes
3. 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. 

1. stretch: hamstrings, calves, hip flexors/quads, and glutes

Gym session -
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.

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.