Monday 23
Gym session -Rehab:
Hip extension, ankle and knee extension ROM - 2 sets each
BOSU squats #20 8, single leg balance 30s, single leg calf raise 8, single leg squats 5, eccentric calf 10,
Strength:
Plank and hollow hold 20s - 3 sets each
Dumbbell bench #40, Nautilus compound row #125 - 3 sets of 8 each
Rehab / prehab - Ankle eversion 3x10, bridge 2x10, and clams 2x10. Foam roll for hips. Hip opening.
Yoga with Heather.
Dumbbell bench #40, Nautilus compound row #125 - 3 sets of 8 each
Indoor Cycling
15' easy, 15' tempo, 5' hard, 10' easy
Tuesday 24
I'm sore today from either the weekend or yesterday's workouts. Diggin Deep! 7:57, 7:51, 7:47
Wednesday 25
I'm not sleeping well, TIRED this morning.
Rehab / prehab - Ankle eversion 3x10, bridge 2x10, and clams 2x10. Foam roll for hips. Hip opening.
Yoga with Heather.
Thursday 26
Another bad night sleeping.
5 x 1K
4:26.7, 4:21.2, 4:34.9, 4:27.8, 4:33.5. The hay is in the barn.
Friday 27
Recovery prior to Farragut Half.
Saturday 28
Farragut Half
I finished 3 Age Group and 108 Overall. Our goal was to run the first mile easy, 10 miles at MP (8:35), and 2 miles easy. It's hard to imagine, but the course was harder this year over 800 feet of gain. Miles 6 and 7 kept us form our goal MP goals (GAP 8:32 and 9:07). All bitchin aside, it was a fun race and had potential of being more fun if the weather had cooperated.
I'm focusing on improving hip mobility.
I'm focusing on improving hip mobility.
Sunday 29
WTF Sunday! I woke at 8:30 feeling good considering I raced a half marathon yesterday. I had cereal and fruit for breakfast and a couple cups of coffee. Around 11:00 I started experiencing the symptoms of a migraine. I didn't have a headache, but I was having vision problems. I took 3 Advil and laid around for a bit and my vision improved.
After lunch I went to the hot tub and began thinking about the dreary day and the fact that it's the time of year when the days are getting shorter and I started feeling like I was having panic attack. My mind takes me to some crazy places at times.
After ditching the hot tub I laid down on the bed and napped for about 30 minute. I woke up when Mark called and I was disoriented as fuck. This feeling I couldn't shake. I had issues with my memory and just felt generally off. I was able to play volleyball, but had a couple issues there that were troubling. I think whatever this episode was is over, but it scared me a bit.
Volleyball - Pandemonium. We won 2-0. Everyone played and got along well. It was fun. (Games YTD 148)
After lunch I went to the hot tub and began thinking about the dreary day and the fact that it's the time of year when the days are getting shorter and I started feeling like I was having panic attack. My mind takes me to some crazy places at times.
After ditching the hot tub I laid down on the bed and napped for about 30 minute. I woke up when Mark called and I was disoriented as fuck. This feeling I couldn't shake. I had issues with my memory and just felt generally off. I was able to play volleyball, but had a couple issues there that were troubling. I think whatever this episode was is over, but it scared me a bit.
Volleyball - Pandemonium. We won 2-0. Everyone played and got along well. It was fun. (Games YTD 148)
