FOUR 23 - 30 (25.7) Dogwood Classic

Monday 23

I'm considering dropping my gym membership and start strength training at home. I think if I had a Total Gym and a few kettlebells I would be set.

Track Session

LMLS. 1.6 up. 6 x 200m (50.9, 52.4, 49.2, 49.3, 49.0, 48.2). 4 x 30s. Cool down and stretch

Tuesday 24

Morning Flow
Lower body roll out and stretching. I'm feeling pretty good. 

I decided I needed a recovery day. So be it...

Wednesday 25

The Dogwood Classic is only 72 hours away and my body is acting weird. Maybe it is reacting to the track workout Monday. Last night I noticed a little niggle in my left adductor then my left calf cramped while sleeping. This is me not sticking to the plan. 

Today's plan call for 3 miles easy. Let's see what happens. 

Morning Flow

Lower body roll out and hip flexor stretch

Dogwood Course Test Run

LMLS and drills. Easy running of the course. There was a left hamstring niggle after.  

Thursday 26

Morning Flow

Trigger Ball and stretch for my left hammie.

Gym Session
Balance disk
Med ball put
Planks
Hammer ISO-lateral shoulder press #70
Hammer Ground Base Combo pull #90
Hammer Jammer #35
Hammer Ground Base Combo push #90
Nautilus dead lift #90
Stretch hip flexor, hamstrings, and adductors

Friday 27

Pre-Race Shake-Out

 LMLS and drills. 20 minutes with 4 x 30 second strides. Everything felt good. No hamstring issues.

Saturday 28

Race day. I went to bed at 9 and slept great until 2. After 2 it was a lot of tossing and turning. I am sure I slept more than I think I did. Up and getting ready by 5:45.

Dogwood Classic 5k

Results 21:54, Age Group 4, Overall 80

After thoughts and ideas moving forward:

1. stay the course with 4 runs per week
2. strength train 2-3 times per week 
3. ride more 
4. race more 5ks
5. get my head out of the way

I feel ok with my race even though I didn’t hit my goals. I was 7:10 for mile 1, 7:02 for mile 2, and 7:10 for mile 3. I would have needed a 6:45 to get sub-21:30.

Sunday 29

Cherokee Blvd 

It seems the climbs we not quite as hard for me today. 

Monday 30

Gym Session
Warm up
2 circuits of Step ups, Balance disk, Med ball put

Push press #95
Kettle bell swing #30 #40
Nautilus Compound Row #140
Atlantis Squat #180
Bench #115 #135

Hank's Loop

Easy 6 miles. A gentle reminder that the heat is coming.

Stretching before bed