March Stats

RUNNING - 94.5
RACES - Dark Hollow Wallow, Knoxville Half
CYCLING - 51.0
ALL ACTIVITIES - 145.6
VOLLEYBALL - 3-3 (Games YTD 43)
STRENGTH SESSIONS - 4

THREE 26 - 31 (44.6)

Monday 26

Recovery day, nothing but rolling and stretching. My only post race niggles are a sore right calf and knee. Not too bad.
I just realized that the half Sunday was my first road race since the Turkey Trot. This time last year I’d already raced 4 times on the roads and 3 times on trails. If I'm smart this good be a better year than last year for adventure and PRs.

Tuesday 27

Morning Core and Stretch

Clams and hollow hold. Hamstring, piriformis, and hip flexors stretch. Foam roll for right knee and calf.

North Boundary

Big Oak > Quarry > Poplar Creek

Wednesday 28

Morning Core and Stretch

Clams and hollow hold. Hamstring, piriformis, and hip flexors stretch. Foam roll for right knee and calf.

Gym Session
Balance disk
Life Fitness Dual Pulley pull down #42.5 #50 #60
Planks
Hammer ISO-lateral shoulder press #70
Nautilus Deadlift #90
Hammer Jammer #50
Atlantis squat #180 #270 second set R knee pain
Hammer Kneeling hamstring #30
Paramount hip extension #175
Paramount hip abduction #70
Nautilus Abdominal #110
Free Motion Calf #160
Stretch hip flexor and quads

Thursday 29

Morning Mobility

Foot rx. Hamstring, piriformis, and hip flexors stretch. Foam roll for right knee and calf.

First Run Since the Knoxville Half

LMLS. 5 miles easy at a pace of 8:46. I'm sore from lifting Wednesday.

Friday 30

I'm still a little sore from Wednesday's lift. Overslept. 

A Little Greenway a Little Road

Saturday 31

Long Run with Roadkill

North Boundary MTB

Practicing single track

THREE 19 - 25 (23.2) Knoxville Half

Monday 19

Gym Session
Balance disk
Life Fitness Dual Pulley pull down #35 #42.5 #50
Planks
Free Motion Calf #160
Hammer Kneeling hamstring #30
Nautilus Compound Row #155
Nautilus Abdominal #95 #110
Paramount hip extension #175
Shoulder press #65
Atlantis squat #180
Free Motion Dual Cable chest press #30

Tuesday 20

Core Session

Side-lying hip abduction, clams, single-leg bridge, and bird dogs

Evening Run. I made through LMLS, but my back was too sore to run. Maybe tomorrow.

Stretch and foam roll before bed

Wednesday 21

Core Session

Plank, push ups, superman, side-lying hip abduction, clams, and single-leg bridge
Foam roll and trigger ball

Marina 4 Mile Out N Back 

This was the first time I've ran while it was snowing and it's the second day of spring.
LMLS. 4 miles easy. Average pace 8:47. Elevation 115 feet. Stretch
My only issues was my right hip flexor got a little tight.

Poses at the Pint with Heather

Thursday 22

My back continues to be an issue. I'm surprised it's taken me this long to recover.

Last Training Run Till CHKM Half

LMLS. 5 miles at 8:46 pace and 172 feet of gain. 

Gym Session
Balance disk
Life Fitness pull down #100
Planks
Free Motion Calf #160
Hammer Kneeling hamstring #30
Nautilus Abdominal #110
Hammer ISO-lateral shoulder press #50
Paramount hip extension #175
Free Motion Dual Cable chest press #30 #27.5

Friday 23

Massage therapy. Pre-race rest day.

Saturday 24

I opted to not do the shake-out run, too wet and too cold.

Sunday 25

Knoxville Half Marathon

This was my first road race of the year. I didn't have a goal pace in mind at the race start. I hoped that by Noelton I'd have an idea. I did an 8:16 for mile 9 and thought that I could do a sub 1:50 if I could hold that pace till the end. I could not. 1:51:23. I finished 12 in my age group and 298 overall. 

THREE 12 - 18 (29.3)

Monday 12

I'm up with a sore back and interrupted sleep. Thank god it's a recovery day. 

Tuesday 13

I was feeling better when I went to bed, but this morning my back is stiff again. 

Gym Session
Balance disk
Planks
Hammer Kneeling hamstring #30
Paramount hip extension #175
Shoulder press #65 #85
Nautilus Abdominal #95
Free Motion Calf #160
Atlantis squat #180 #270 #360
Life Fitness pull down #85 #100
Free Motion Dual Cable chest press #27.5

Average Joe's volleyball. We lost in the first round of our tournament 1-2. Basically, our passing and setting was subpar. (Games YTD 43)

Wednesday 14

Just another recovery day with social beer run thrown in for fun. 

Thursday 15

Winter Loop Up Noelton

LMLS. 5 miles with an average pace of 8:48. 

Friday 16

Maiden Voyage of the Stache 5

The hills at the North Boundary are no joke. 

Saturday 17

RunKNOX 8 Miler

LMLS. 8 miles at 8:50 pace. Over 400 ft. of gain. This was a tough one especially as a follow up to yesterday's MTB.

Sunday 18

Ijams South Loop Disaster

I wasn't feeling too good but decided to take my second ride on the Stache at Dirty South. I was not ready for it. I wrecked 3 times. Welp, not really wrecked but fell over due to clipless pedals. The third fall resulted in a significant shin contusion and a strained lower back. I'm stepping back and regrouping, more easy riding for me before I venture back to Ijams. 

THREE 5 - 11 (29.5) Dark Hollow Wallow

Monday 5

Core Session
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, hollow hold, step ups, and eccentric calf.

Track Session

LMLS. .75 up. Drills and strides. 5 x 5 minutes (averaged about 1094 meters per rep) with 3 minute IR. .75 down. Stretch

Iced my knee and achilles. Rolling and stretch before bed.

Tuesday 6

Foot rx and rolling

Average Joe's volleyball. We won 2-1. (Games YTD 40)

Wednesday 7

I was up too late working and watching TV and I'm tired today. 

Morning Flow

Step ups, squats, and push ups

Evening Run - Marina Over the Hill to Edgemore

LMLS. 5 mile with an average pace of 8:47, elevation 191. 

Thursday 8

Haw Ridge Run

LMLS. 5.4 miles with 734 feet of gain.

Friday 9

Recovery day. Massage therapy and Jessica Jones.

Saturday 10

Easy with Strides

LMLS. 20 minutes with 4 x 20 second strides

Sunday 11

Dark Hollow Wallow

2:03:35. 34th overall and 7th in my age group.
This was very hard. My lower back hurt during the last half and there there were a few sections that were too slick to run. I nearly slid down the ridge walking. 

THREE 1 - 4 (37.3)

Thursday 1

Return from Atlanta. I'm exhausted. No running.

Friday 2

Easy Greenway Ride

Third Creek to Neyland

Saturday 3

Long Run with RunKnox

LMLS. 10 miles with CHKM runners. This was my first double digit mile run since the Savannah marathon. 

Sunday 4

Anderson School to Quarry

This was a 4 day run week with 27 miles of running. I had my first double digit mile run and my first trail run since November. I have no issues.