Monday 8
Spinning Sesh
30 minutes, 5 easy, 20 minutes of interval race and climbs, 5 easy.
Push ups 15, sit ups 15
Stretch and foam roll
My Knee is F%^king with Me
I can't really call this a run but I tried. 1 mile, loads of posterior knee pain. Post run foam roll.
P.M. Yoga flow and stretching for 15 minutes
P.M. Yoga flow and stretching for 15 minutes
Tuesday 9
Gym Session 1
Bike 20 minutes, push ups 20, sit ups 20
Lunch Run
LMLS. 2 miles by feel. Foam roll and coreGym Session 2
Bike 20 minutes, elliptical 10 minutes, and foam roll
Average Joe's volleyball - We convincingly won 3-0. The opposing team only got above 10 in one game. Afterwards we were told the team we played had won the league the past few seasons and we should consider moving up. (Games YTD 6)
P.M. Rolled out lower body. Yoga flow and stretching for 15 minutes
Wednesday 10
Hot tub. Massage. Pints and Poses.
Thursday 11
A.M. Core: squats, plank, crunches, clams, bridges, superman, hollow hold, and push ups
Gym Session
Bike 20 minutes 4.4 miles
Push ups 20, Sit ups 20, Australian pull ups 13, Pull ups 5, Stretch/ROM
Gym Session
Bike 20 minutes 4.4 miles
Push ups 20, Sit ups 20, Australian pull ups 13, Pull ups 5, Stretch/ROM
Running by feel. I was feeling slow!
LMLS. My goal was 3 miles but I only got 2. I'm disappointed, but I did the right thing. I don't often do the right thing. Yay me!
Foam roll, eccentric calf 3x5, and plank
Friday 12
A.M. Core: Step ups, squats, push ups, superman, and sit ups 15 each. Plank 30s. Single leg bridge 10. Clams 30.Gym Session
Elliptical 10 minutes .84, Spin 20 minutes 5 miles, Pull ups 10, Nautilus Abdominal #95 3x10
Saturday 13
Long Run
LM. 10k. Easy. Some knee issues around 4.5 milesGym Session
Lunge 12, Box jump 5, Plank 20s 3 sets each
Calf press #100 3x12
Squats #45, #95, #125 3x5, Kneeling leg curl L30 R10, Press #65, #75, #85 3 sets of 5 each
Rolling calf and hamstring
Sunday 14
I think I need to quit running; I'm very tired of hurting all the DAMN time. I'm done with it for now.
The Wanderers' was a DNF for me today. I had a good warm up with no issues. (should have done more) At 1.5 miles into the race my left calf seized up to the point the I couldn't finish the race. The left FUCKING calf. I've not had any issues with my left FUCKING calf.
The Wanderers' was a DNF for me today. I had a good warm up with no issues. (should have done more) At 1.5 miles into the race my left calf seized up to the point the I couldn't finish the race. The left FUCKING calf. I've not had any issues with my left FUCKING calf.
