Tuesday 1
A.M. Recovery: Core, stretch, and push-ups.
Gym session - core and chest
Bike 15 minutes
Push-ups 10
Core (plank, hollow hold, Paramount hip abduction #85, Nautilus Abdominal #95)
Chest (Incline bench #95 x 8, Epic Fly #50, Epic Chest #60 #70)
Spiked Punch volleyball. We won 2-1 against a good 5 person team. (Games YTD 119)
Gym session - core and chest
Bike 15 minutes
Push-ups 10
Core (plank, hollow hold, Paramount hip abduction #85, Nautilus Abdominal #95)
Chest (Incline bench #95 x 8, Epic Fly #50, Epic Chest #60 #70)
Spiked Punch volleyball. We won 2-1 against a good 5 person team. (Games YTD 119)
Wednesday 2
I missed another morning run. I really wish I could do better with getting up to run before work.
1 up, 2 at MP, 1 down
LMLS and drills. 1 up 8:45. 2 at MP 8:18, 1 down 8:50.
CPHV Beer Run
Inaugural Casual Pint Hardin Valley beer run. 8:51.
Gym session - core and legsThursday 3
Bike 15 minutes
Core (clams, bridge, GH abs, back extension (only 1 set of 15 and 1 set of 10, caused right knee pain)
Legs (FreeMotion Calf #120, Epic Press #160)
Push-ups 20 and Med ball for shoulder
Safe Sets volleyball. We won 2-1. (Games YTD 122)
Friday 4
LMLS and drills. 10 miles at 9:13 pace. Stretch, SAM, push-ups 2 x 15, pull-ups 5.
Saturday 5
Today was mostly long run recovery and pre-race prep. I tried to nap around 8 but had no luck.
Warm for the Midnight 8k.
Warm for the Midnight 8k.
Sunday 6
Sugarland Pigeon Forge Midnight 8k
36:33. Age Group 3. Overall 81.
My race pace goal was to go out in 7:30 through 4 miles then see what's left in the tank at the end. My splits were 7:24, 7:25, 7:21, 7:26, 6:59. Average pace 7:21. This was my second fastest 8k ever.
Pandemonium volleyball. We had a pretty easy 2 - 0 win. My body held up and felt better than I thought it would. (Games YTD 124)
Pandemonium volleyball. We had a pretty easy 2 - 0 win. My body held up and felt better than I thought it would. (Games YTD 124)
