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.
