Monday 5
Core SessionSquats, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf
Track Session
LMLS. .75 up. Drills and strides. 6 x 400m (1:46.5, 1:44.0, 1:44.7, 1:38.6, 1:40.1, 1:40.7) .75 down. Stretch.
Ice and rolling
Ice and rolling
Tuesday 6
Core Session
Squats, shoulder ER and horizontal abduction with tubing, push ups, planks, superman, clams, bridge, and hollow hold
Squats, shoulder ER and horizontal abduction with tubing, push ups, planks, superman, clams, bridge, and hollow hold
Feeling pretty good this morning
Gym Session
Foam roll, Calf, hamstring, and hip flexor stretch, Hammer Kneeling hamstring #30, Nautilus leg extension #35, Life Fitness pulldown #100 #120, eccentric calf, Nautilus Abdominal #110, shoulder press #65 #85, dumbbell row #40, dumbbell bench #40, Paramount hip extension #130 #145, balance disk 30s
Gym Session
Foam roll, Calf, hamstring, and hip flexor stretch, Hammer Kneeling hamstring #30, Nautilus leg extension #35, Life Fitness pulldown #100 #120, eccentric calf, Nautilus Abdominal #110, shoulder press #65 #85, dumbbell row #40, dumbbell bench #40, Paramount hip extension #130 #145, balance disk 30s
Average Joe's volleyball: We lost convincingly 0-3. There was a stretch between games 1 and 2 that I was out and the other team went on a 15-0 run, after that we were wrecked and looked very bad. (Games YTD 21)
Post game rolling
Wednesday 7
Foam roll and stretching
Easy Run
LMLS. SLDL. 4 miles easy. 8:56 pace. Stretch.
Yoga with Heather
Thursday 8
Core Session
Single leg squats, shoulder ER and horizontal abduction with tubing, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf
Single leg squats, shoulder ER and horizontal abduction with tubing, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf
Easy Run
LMLS. 2.5 miles easy. Stretch and rolling
Recovery - hot tub and ice
Recovery - hot tub and ice
Friday 9
My weight was down to 171.4.
Core/Strength Session
Single leg squats, shoulder ER and horizontal abduction with tubing, dumbbell shoulder press, lateral raise, and rear delt, goblet squat, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf
Massage therapy. The issue behind my knees is still there. The left is still worse than the right.
Single leg squats, shoulder ER and horizontal abduction with tubing, dumbbell shoulder press, lateral raise, and rear delt, goblet squat, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf
Massage therapy. The issue behind my knees is still there. The left is still worse than the right.
Easy Ride
Saturday 10
6 Miles Easy
LMLS. 6 miles at 9:00 pace. Stretch. My knee tolerated well, but my achilles acted up near the end.
Sunday 11
3 Miles Easy
I didn't wear my knee sleeve and that was an issue. My achilles also gave me trouble. I've changed my schedule to 3 days / week with 4 cross training days.
Pandemonium volleyball. We started good in game one up 7-1, before losing 20-25. We didn't show up in game 2. (Games YTD 23)
