EIGHT 21 - 27 (33.4)

Monday 21

Day 2 eccentric calf challenge (I really need to get this achilles thing fixed) = 45

Gym session -
Dumbbell press 30, 25, 20 reps 15 each
Precor chest 100, 90, 80 reps 15 each
FreeMotion Lat 90, 80, 70 reps 15 each

Crunches, in and outs, side lying hip abduction

 
Hip opening

Haw Ridge Trail Run

This was a nice little run with limited climbing, only 413 feet of gain. I didn't have any achilles pain.

Tuesday 22

Day 3 eccentric calf challenge = 15

7 Miles

LMLS. 7 hot, humid, and hilly miles. 

SAM (single leg squats 3x10, push-ups 3.x10, and planks)

Wednesday 23

Day 4 eccentric calf challenge = 20

Gym session -
Core (plank, clams, side lying hip abduction) x 2 

Hip opening x 2

Strength (incline bench #95, press #65, Atlantis t-bar row #35) 3x10
Shoulder stabilization (sport cord row and ER) 3x10

Yoga with Heather - pints and poses at the Casual Pint.

Thursday 24

2 Up, 3 MP, 1 Down

LMLS and drills. The intensity of this workout was just right. MP was 8:14, 8:17, and 8:16. I didn't have any achilles issues with this run. I didn't do post run SAM but I stretched. 

Goals for the remainder of the day:

1. fuel
2. hydrate
3. recover
4. volleyball tournament

Day 5 eccentric calf challenge = 30

Volleyball Safe Sets - It's tournament time, and like last season we won game 1, lost game 2 then won game 3. We're on to next week. (Games YTD 134)

Friday 25

My achilles was stiff and sore this morning, so I decided to cancel my run. Recovery mode was, hot tub then massage therapy. And a nap.

Day 6 eccentric calf challenge = 20

Saturday 26

Long Run

LMLS. 16 miles. My longest run ever. Aerobically I'm fine but structurally things hurt. I need to be much stronger. 

Day 7 eccentric calf challenge = 10

Sunday 27

Recovery day with volleyball. 

Pandemonium volleyball. We got out played again in the tournament by a team we beat during the regular season. This is very frustrating. (Games YTD 136)

Day 8 eccentric calf challenge = 5