Monday 16
Rehab / prehab - Shoulder ER and horizontal abduction 3x10. Ankle eversion & inversion, bridge, and clams with band 3x10. Foam roll and Stick for calf, hamstrings, and quads. Push-ups 10.Tuesday 17
Morning Flow - Single-leg calf 8, squats 10, dumbbell lateral lift and press #10 10, and push-ups 10. 3 sets each.
Short Tempo
LMLS and drills. 1 up, 5 at tempo pace (8:10, 8:08, 8:11, 8:05, 8:00), 1 downPost run stretch
Wednesday 18
I slept much better last night. Garmin says I got 4:31 of deep sleep, this is very high for me. I did get up late which prevented me from getting in any rehab or flow work.
Gym session -
Rehab section:
Gym session -
Rehab section:
- Hip extension, ankle and knee extension ROM
- Eccentric calf 10, single leg balance 30s, BOSU squats 10, single leg calf raise 8 - 3 sets each
- Plank and hollow hold 20s - 3 sets each
- Goblet squats #20, dumbbell bench #40, low pulley row #70 - 3 sets of 8 each
Yoga with Heather - focus on handstands and hip opening
Thursday 19
Rehab / prehab - Ankle eversion 3x10, bridge 10, and clams (10) with band. Hip opening and hip extension ROM.
Track Session
Friday 20
Evening Ride
Saturday 21
Recovery day. I ending getting a migraine before lunch, not a good evening.
Sunday 22
Today was epic, started with I.C. King of Trail Race and ended up with volleyball.
I.C. King of Trail Race
I placed 5th in my age group and 14 overall, not a bad day. This was my first time running I.C. King, I mountain biked here many years ago. The course had 801 feet of gain, not too bad. I was able to run most of the course and found I got a little stronger in the latter stages. I didn't have any pain during race to speak of and no issues after.
Volleyball - Pandemonium, we lost 1-2 but this was the most fun I've had playing in a while. We only had 4 players, Justin, Kayla, Kiu, and myself. We lost game 1 but came back to win game two. We got off to a slow start on game three when the other started pushing and dinking. It was a great effort my all of us. (Games YTD 146)
