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.
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
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
