Monday 5
Core SessionSingle 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)
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.
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.
