NINE 18 - 24 Big South Fork (47.8)

Monday 18

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Crunches and knee in & outs.

Evening Ride

15 miles. 16.4 mph.

Tuesday 19

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Push-ups & shoulder ER with tubing.

Physical Therapy - Total Gym Heel drop 3x10r, eccentric calf 3x15r, hip extension 3x15r, Swiss ball squats 3x15r, single leg balance 2x30s 1x45s, BOSU squats 3x10r, star drill 3x5r

Moving forward I need to add single leg calf and ankle ROM on chair. I need to be more consistent with knee extension.

1 Up, 6x1200m, 1 Down

5:08, 5:29, 5:36, 5:38, 5:38, 5:46 This workout was a killer.

(iced left knee and calf)

Wednesday 20

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Pigeon & one legged king pigeon. Single leg calf 5. Ankle and knee ROM.

Gym session -
Bike 5'

3 circuits each for the following:

1. Hip extension, ankle and knee extension ROM
2. Eccentric calf 15r, hip extension 15r, Swiss ball squats 15r, single leg balance 30s, BOSU squats 10r, star drill 3r
3. Australian pull-ups 10r, push -ups 12r, cable chops #15 15r

Yoga with Heather.

Thursday 21

Rehab / prehab - Balance quad & hamstring stretch.

Long Tempo

We had a feels like temp in the mid to upper 80s which doesn't bode well for hitting long tempo marks. The FIRST BQ workout called for 8:23 pace. I was hoping for sub 9:00. 8 of the 10 miles were sub 9:00, but my overall pace was 9:00 flat. Not too bad considering. 

I felt my achilles / calf issues for most of the run, but didn't appear to have any increased pain or discomfort post run. I iced my knee and calves when I got home. Foam roll and stick before bed.  

Friday 22

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Single leg calf 2x5. Shoulder ER with tubing.

Saturday 23

Big South Fork

I finished 3 of 3 in my age group (I have some negative feelings with this). No one older than me finished ahead of me (I always feel good about this). I finished 57 of 104 overall (I'm ok with this). This race was to be my longest run ever at 17.5 but Garmin had me at 16 miles. It was still longest run by time, 3:02. 2123 ft of gain. 

Sunday 24

We won volleyball by forfeit, ended up playing pick up for an hour or so.