NINE 11 - 17 (43.7)

Monday 11 / Tuesday 12

Recovery days. How long should you recover following the Blue Ridge Relay. All I've done since Saturday is stretch, foam roll and Stick, and hot tub. This morning I added in some single leg balance activities. My calves and left side are still sore. 

Gym session -
Hip extension ROM, LS, deep squat to hamstring stretch 5, push-ups 10
Australian pull-ups 10, cable chops #10, single leg squats 8, eccentric calf 15
Hammer Ground based row# #86 3x8, Hammer Jammer #35 3x5
Bike 15 minutes

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick

Wednesday 13

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick. Clams and ankle eversion with band.

Yoga with Heather

Thursday 14

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick. Clams and ankle eversion with band.

Tempo

LMLS. Eccentric calf. 1 up, 4 at 8:19, and 1 down. 

SAM - single leg squats 8, push-ups 10, and plank 20s

Roll out before bed.

Friday 15

Rehab / recovery -
Hip Extension, foam roll and Stick. Clams, bridge and ankle eversion with band.

Physical Therapy - manual therapy for ankle mobility, Total Gym calf press 3x10, eccentric calf 3x15, Alter G 20 minutes, swiss ball squats 3x15, BOSU squats 3x10, star 3x5, and single leg balance 3x30 seconds.

Road Cycling

Saturday 16

Charlie's Bunion

We were up early for this adventure and after an hour and a half drive we were in the trail head parking lot preparing to run. Someone said the trail was 85% runnable, I'm not sure. The climbing wasn't too bad, Garmin had at 2041 ft of gain. The difficult part were the slick rocky sections. We made it to the bunion in 1:02. Coming back actually felt more challenging to me, coming back took 1:05. 

My achilles held up well, but my left knee acted up a bit. I had to ice my knee front and back, calf, and achilles.

Sunday 17

Easy Ride

This ride has a little of everything, some speed down Warehouse to Coalyard and some hills.

Pandemonium -  2 - 0 vs I'd Hit That. (Games YTD 139)