TWO 12 - 18 (39.2)

Monday 12

Core Session
Single leg squats, planks, superman, hip abduction,  clams, bridge, hollow hold, and eccentric calf

Gym Session
Foam roll (calf and hamstring), hip flexor stretch, balance disk 30s, Free Motion eccentric calf, Hammer Kneeling hamstring #30, Paramount hip extension #145, Atlantis squat #180 #230 #250, dumbbell shoulder press #30 #35, dumbbell row #50, dumbbell bench #50

Cross Training
Elliptical 25 minutes ~2 miles
Spin 25 minutes ~6 miles

Hip flexor stretch and trigger ball

Tuesday 13

Hip flexor stretch and trigger ball

Morning Run

LMLS. 5 miles easy 8:53 pace. I really enjoyed running in the early morning dark, even with a little rain. My knee and achilles held up very well. Stretch

Core Session
Single leg squats, planks, superman, hip abduction,  clams, bridge, hollow hold, and eccentric calf

Average Joes volleyball. We won 2-1 and played much better. We started slowly, lost game one, and came back. This team usually folds after a bad stretch. (Games YTD 26)

Wednesday 14

Rest day (much needed).

Thursday 15

Morning Run

LMLS. 5 miles easy 8:43 pace. No right knee or left achilles pain. I felt a couple twinges in my left hamstring early but nothing too bad. Overall morning run two was a great success. Stretch

Core Session

Single leg squats, planks, superman, hip abduction,  clams, bridge, hollow hold, and eccentric calf

Levitate Test Run
The shoe was about a half size big. The upper was awesome. The sole was just the right amount of plush. It didn't grip good at all on wet pavement.

Friday 16

Lunge, dragon, and reclining bound angle. Trigger ball

Spin
50 minutes

Saturday 17

Lunge, dragon, and reclining bound angle. Trigger ball

Longish Run

LMLS. 6 miles at 8:54

Sunday 18

Ijams Hike

Pandemonium volleyball. We won a round 1 match 2-1. (Games YTD 29)