NINE 25 - 30 (53.3)

Monday 25

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

Gym session - (3 circuits each)

1. Hip extension, ankle and knee extension ROM
2. Eccentric calf 15, hip extension 15, Swiss ball squats 15, single leg balance 30s, BOSU squats 10, star drill 5 2x3, single leg calf raise 5
3. Australian pull-ups 10, push -ups 12, cable chops #20 #22.5 2x15, 11

Cycling 

8 minutes easy. 7x(1 minute hard, 2 minutes easy). 8 minutes easy.

Tuesday 26

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Hip and knee extension.

Track Session

1 up. Drills and Dflex. 1k 4:22.7, 2k 9:11.8, 1k 4:25.0, 1k 4:25.3. .5 down. These marks would get me somewhere between 3:45 and 3:55 per FIRST.

Wednesday 27

Rehab / prehab - Balance quad & hamstring stretch. Hip and knee extension. Pigeon & one legged king pigeon.

Gym session -
3 circuits each of:

1. Hip extension, ankle, and knee extension ROM
2. Eccentric calf 15, hip extension 15, Kettle bell squats #35 10, single leg balance 30s, BOSU squats 12, star drill 3, single leg calf raise 6
3. Dumbbell shoulder press #30 10, Hammer Ground based row #80 8, Hammer Jammer #25 8

Plank

Yoga with Heather

Thursday 28

Long Tempo

1 up, 5 miles at MP (8:34, 8:34, 8:33, 8:27, 8:20), 1 down.

Friday 29

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band.

Oak Ridge Cycling

Saturday 30

Long Run

My first 20 miler. 9:38 pace, 748 ft of gain.