TEN 9 - 15 (56.5)

Monday 9

Morning flow - Foot RX (preventative) and yoga.

Evening Ride

Core - Ankle eversion, bridge, and clams with band. Shoulder ER with tubing. Hollow hold and plank

Tuesday 10

Morning flow - Foot RX (preventative), hip extension, and yoga.

Long Tempo

LMLS. 8 miles with the last mile at 8:12. The humidity was awful but I felt really good. The last mile caused my left ankle/achilles to ache a little.

Ice massage for achilles and knee.

Wednesday 11

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.

Gym session -
Rehab section:

1. Hip extension, ankle and knee extension ROM
2. Single leg balance 3x35s
3. BOSU squats 3x10
4. Star drill 3x3
5. Single leg calf raise 3x7

Power section:

1. Box jumps 24”
2. Hang cleans #85 3x3

Strength section:

1. Dumbbell curl to press #30 2x5 #35 5
2. Pull ups 3x3
3. Goblet squats #20 3x7
4. Push ups 3x10
5. Single leg deadlift #15 3x5

Yoga with Heather.

Thursday 12

For some reason I've started having sleeping issues; I'm waking up at 2:30 to 3:30 most mornings. I go back to sleep but I usually wake up feeling worse than I did earlier. I'm also having some GI trouble. 

Track Session

10x400m with 400m RI (1:38.6, 1:40.5, 1:40.8, 1:42.2, 1:39.7, 1:39.8, 1:40.8, 1:41.2, 1:38.4, 1:40.0)

Foam roll and Stick before bed. 

Friday 13

Gym session -

Rehab section:
Eccentric calf, hip extension, ankle and knee extension ROM, single leg balance 35s, BOSU squats 10, star drill 3, single leg calf raise 8

Strength section:

1. Dumbbell press #30 3x8
2. Pull ups 3x3
3. Push ups 3x10

Evening Cycling

Saturday 14

My Last 20 Miler

I didn't treat my body too kindly last night, rum, beers, and burgers. Also, I'm still sleeping weird. I was a little faster than my first 20 and I didn't feel as beat up after. It was a struggle though. 

Sunday 15

Volleyball - Pandemonium lost 0 - 2. (Games YTD 143). I lost my cool a bit and I'm considering taking a hiatus until after the marathon and maybe next season as well.