TWELVE 4 - 10 (28.9)

Monday 4

Track Session

AWU: LMLS, drills, step ups, crunches, and push ups.
Infield warm up. 8x120m, 400m, 2x200m, 400m. Infield cool down.

Yoga flow and stretching for 15 minutes

Tuesday 5

A.M. Core: crunches, hollow hold, clams, and bridges

Gym session -

1. Ankle and hip ROM x3
2. Free Motion Calf #100 3x15
3. Free Motion Steps #20 3x8
4. Front plank 3x30s
5. Reverse plank 3x30s
6. Shoulder press #85 3x5
7. Pull ups 3x4
8. Epic Leg Curl #20 3x8
9. Kettle bell squats #30 3x6
10. Paramount Chest #80 3x10
11. Hammer Row #80 3x8

RPM with Laura

Yoga flow and stretching for 15 minutes

Wednesday 6

A.M. Core: crunches, hollow hold, clams, and bridges. Trigger-point ball

Afternoon Run

LMLS. 4 miles easy. Stretch. I did better tonight than last Wednesday

Yoga flow and stretching for 15 minutes

Thursday 7

A.M. Core: plank, crunches, hollow hold, clams, and bridges. Trigger-point ball

Yoga flow and stretching for 15 minutes

Friday 8

A.M. Core: plank, crunches, hollow hold, clams, and bridges. Trigger-point ball

I had my first appointment with Anita Stone LMT this morning and was pleased with the experience. She discovered several areas that are sore, specifically I have a similiar behind the knee issue on the left. She believes the posterior knee thing is lactic acid build up. I'm not sure that's a thing.

Evening Run

LMLS. 2 easy. 1 mile at 7:50 pace. 1 easy. 

Yoga flow and stretching for 15 minutes

Saturday 9

A.M. Core: plank, crunches, hollow hold, clams, and bridges

Longish Run with KTC

Modified LMLS. 6 miles at 8:52 pace

Sunday 10

Volleyball Pandemonium - We lost 0-2. My energy level was low. Too much drama this weekend. (Games YTD 154)