Monday 27
It's hard to believe we're in the last week of November. It seems like no time has passed since I was anxiously awaiting spring temps. Time flies when you're having fun. I must be having fun.
I've been trying to incorporate planks, clams, mobility, step ups, and other prehab/rehab exercises into my daily routine. I'm hoping this will lead to a healthier 2018. Moving forward I plan to only run 3-4 days per week and cross train 2-3 times per week with cycling.
Track Session
LMLS. 8x110, 8x155, and 2x200. I stopped at 2 on the 200s because of tightness in my right hamstring. Overall this was a decent workout. I also added in a couple sets of set ups. Stretching and mobility work when I got home.
Tuesday 28
Gym session -- Free Motion Calf #100 3x15
- Single leg squats 3x6
- Push up 3x12
- TRX pull up 3x8
- Ankle and hip ROM
- Eccentric calf on leg press #50 10 caused right calf/hamstring discomfort
- Kettlebell swing #25 3x8
- Crunches 10, 15, 15
- Hip extension #145 3x8
RPM with Laura
Wednesday 29
I overslept this morning and didn't have time to prehab. I may have identified the eccentric calf on leg press as a possible culprit in my right right/hamstring pain. I'm eliminating that exercise from my gym days.
Easy Marina Run
LMLS. Easy strides. 2 miles easy. Easy strides. Stretch.
Yoga with Heather
Thursday 30
172.4 Yep, I'm trying to bring it down again. I'm picking the hardest time of the year to start cleaning up the diet.
Yoga flow and stretching for 15 minutes
Gym session -
Gym session -
- Front plank
- Reverse plank
- Free Motion Calf #100 3x15
- Free Motion Steps #25 #30 3x8
- Back extension #80 3x10
- An machine 3x10
- Shoulder press #75 3x6
- Pull ups 3x4
- Ankle and hip ROM
- Epic Chest #80 10, 15, 13
- Epic Lat #80 3x10
