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.