Monday 14
This begins week 5 of marathon training.
Gym session -
Gym session -
Bike 15 minutes
Core (clams, bridge, GH abs) 3 sets of 15
Incline bench #95 3 sets of 8
Nautilus Compound Row #95 3 sets of 15
FreeMotion Shoulder #30 3 sets of 15
Incline bench #95 3 sets of 8
Nautilus Compound Row #95 3 sets of 15
FreeMotion Shoulder #30 3 sets of 15
Kettle bell swings
Rehab (med ball throw, shoulder extension, external rotation)
Evening Run
LMLS and drills. 6 miles easy with 5 x 30 second strides.
SAM (single leg squat 3x8, push-ups 3x10, plank)
This was a very hard, easy 6 miles. My left calf was in knots and I sweat my ass off, probably dehydrated.
Tuesday 15
Spiked Punch volleyball. It is tournament time and as we typically do, we were 2 and done. We played a man down in the first game losing badly. The second game was better but the result was the same. (Game YTD 128)
Wednesday 16
Morning Run 2 Up 2 MP 2 Down
LMLS and drills. 2 easy. 2 MP 8:11 and 8:16. I'm a little fast still. Stretch.
SAM (single-leg squats 3x8, push-ups 3x10, planks, and clams 3x15)
Thursday 17
Visit number 3 with Carter Sports Therapy. Today we addressed my left calf and lower back. I'm scheduling appointments for 10:30 every Friday I'm off between now and Savannah.
Safe Sets volleyball. We won 3-0, this best we've played this season. (Games YTD 131)
Friday 18
Long Run
Dflex and LMLS. 10 very rough miles. I'll will be glad when cooler temps get here.
I've got left leg / side issues. It may be due to weakness and lack of mobility. I need to figure this out.
SAM (single-leg squats 3x8, push-ups 3x10, planks, and clams 3x15)
Saturday 19
Haw Ridge Trail Race
Sunday 20
Recovery day with volleyball. Hot tub and eccentric calf x 21.
We won our first round tournament game by forfeit. My body appreciates this.
We won our first round tournament game by forfeit. My body appreciates this.
