TEN 1 - 8 (56.6)

Sunday 1

Recovery day at the beach.

Monday 2

Bike 45 minutes
Calf press, push-ups, chest fly, pull downs.

Tuesday 3

Long Tempo

This was a very hard run both mentally and physically. The wind was a steady 20 mph with gusts as high as 30 mph. Although the wind was coming from the east and rarely a head wind It was still challenging. Some gusts would push me off my stride. That being said, I’m glad to have finish the struggle and hopefully become a little stronger.
Miles 1-5 45:42.7
Miles 6-10 46:56.3 (there were a couple of tough miles in the last half)

Minimalist workout from Brad Stulberg
Pull ups
Goblet squats
Push ups
Lunge
Single leg deadlift

Wednesday 4

Today wasn’t too bad weather wise, sunny most the day. We decided to cut the vacation short and head home tomorrow.

Thursday 5

We’re up at 3:30 to catch a 7 a.m. flight.

Note: Don’t stop doing rehab exercises. Add strength exercises after runs.

Hip extension, ankle, and knee extension ROM

3 x 1 Mile

LMLS. 1 up, 3 x 1 mile with (.25 mile RI and ankle, knee, and hip mobility) 1 down.
Marks: 7:23, 7:26, 7:15. Feeling strong today!

Friday 6

Rehab / prehab - Ankle eversion & inversion, bridge, and clams with band. Foam roll and Stick for left calf/achilles.

Afternoon Ride

Saturday 7

Long Run

15 miles at 9:00 pace with 8 of the 15 under 9:00.

Sunday 8

Gym Session -

1. Hip extension, ankle and knee extension ROM
2. Hip extension 15, single leg balance 30s, BOSU squats 10, star drill 3, single leg calf raise 7 8 8
3. Foam roll 2
4. Pull ups 3 3 3, Goblet squats #15 8 #20 8 #20 8, Box jumps 20 inch 5 5 5, Push ups 10 10 10, Lunge 10 10 10, Single leg deadlift #15 5 #20 5 #15 5
5. Hammer Isolateral Shoulder #45 3 #35 4 #25 5, Epic Rear Delt #40 10 10 10

Volleyball - Pandemonium won 2 - 0. (Games YTD 141)