EIGHT 7 - 13 (65.9)

Monday 7

My left achilles is sore today, more than yesterday. I think I need to update my training plan (TP) for today.

Gym session - core and shoulders
Bike 15 minutes
Core (Plank 1 minute, Hollow hold 30 seconds, Side lying hip abduction 25, Calf raise 15)
Shoulders (Dumbbell press #25, Lateral raise #15, Rear delt #12.5)
Rehab (Med ball throw 3 x 10, Prostretch 6 x 10 seconds, Foam roll, Balance disk x 3)

Tuesday 8

I'm super frustrated this morning because my achilles is still pretty sore to touch. I didn't run yesterday and won't run today. This is no way to begin marathon training. I need to stay positive and continue to work on my fitness. Today I will complete a XT session at lunch and get in a ride this evening. 

Turnpike Ride

This was a nice XT workout.

Wednesday 9

Initial visit with Carter Sports Therapy.

Gym session - core and back
Bike 15 minutes
Core (FreeMotion hip abduction #50 #60, Nautilus abs #95 #110, Paramount back extension #80)
Back (pull down #79 #85, Hammer MTS Row #30 #40, Nautilus Compound Row #80 #95)
#110)
Rehab (balance, med ball throw, scapula stabilization)

Evening Greenway Ride

Thursday 10

Morning Run

LMLS and drills. 6 miles easy. 

SAM (push-ups 2x10, one-leg squats 2x8, planks)

Rehab (stretch, scapula stabilization, Prostretch)

Friday 11

Morning Run

LMLS, Dflex, and drills. Epic Chest #70, 2 x 15. 3 miles with 5 x 30 second strides. 

SAM (3x8 single leg squats, 3x10 push-ups, 3x20 seconds plank)

Visit number 2 with Carter Sports Therapy.

Saturday 12

Long Run

I didn't complete an appropriate warm up. 14 miles, actually my longest run ever by .12 

SAM (single leg squats 2x8, push-up 2x10, plank)

Legs up the wall for 2 or 3 minutes

Sunday 13

Rest day with volleyball.

Volleyball pandemonium. This was an easy 2-0 game. (Games YTD 126)
My shoulder still hurt but everything else was good.