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.
