Monday, April 2, 2018

FOUR 2 - 8 (35.4)

Monday 2

Today I experienced my first gut symptoms since I went off my gluten free diet. This may be related but I'm hoping not. I will know for sure in July.

Track Session

Warm up: Jog 1.25 mi very easy; drills and strides
Workout: 4 x 200m in (47.9, 49.4, 48.8, 50.3)
IR Jog 200m
Run 2mi, goal 17:34 (16:57.5)
Jog for 1:30
4 x 200m in (51.5, 50.9, 48.9, 49.2)
IR Jog 200m
Cool down: Jog .6 mi very easy

Tuesday 3

Today would be a good day for recovery.
Stretch what's inflexible and strengthen what's already mobile. Wesley Miller

Wednesday 4

Morning Flow
Single leg squats, push ups, plank prone, clams, and hip flexor stretch

Big Oak > Quarry Rd > Gallaher > Boulder

Trail running. Elevation 655. 5.73 miles. 10:44 pace.

Thursday 5

Morning Flow
Squats, shoulder press, shoulder flexion with #10 dumbbells. Plank supine, hollow hold, and side lying hip abduction. Hip flexor stretch.

Threshold - 2 x 2 Miles

This was a tough one. LMLS. 1 up with drills and strides. Set 1 (7:44.9, 7:46.8 = 15:31.7) Set 2 (7:43.1, 7:43.1 = 15:26.2). 1 down and stretch. 

Friday 6

Saturday 7

Long Run with Roadkill

I was thinking I'd be running by myself, but a new runner helped me pace through the first 6 miles at sub 9. Miles 7 and 8 were slow, but I finished strong at 8:45.8.

Gym Session
Stoop strengthening
Balance disk
Life Fitness Dual pull down #85
Planks
Hammer ISO-lateral shoulder press #70
Nautilus Deadlift #90
Atlantis squat #270
Paramount hip extension #175
Hammer Kneeling hamstring #30
Paramount hip abduction #70
Nautilus Abdominal #110
FreeMotion cable press #22.5 #25
Stretch hip flexor

Sunday 8

Recovery day
Posted by at