May Stats

RUNNING - 101.8
RACES - Expo 10k
CYCLING - 63.5
ALL ACTIVITIES - 165.3
STRENGTH SESSIONS - 7

FIVE 28 - 31

Monday 28

Oak Ridge Run

LMLS. I was experiencing tired legs today. Run by feel. Expecting 9:00 - 9:15 pace. Actual 8:55.

Tuesday 29

Gym Session
Warm up: Push ups, clams, hollow hold, and hip mobility
3 sets of 5 for each
Step through deadlift #90, Squats #95 #115, Press #65, Bench #115, Lever Edge lay pulldown #45
Hip and back mobility and balance

Wednesday 30

Morning Flow

Hip and back mobility. Push ups, hollow hold, and clams. #10 dumbbell curls, lateral and front lift, and tricep extensions.

Out N Back From Mi Casa

Hip and back mobility. Push ups, hollow hold, and clams. 4.5 miles at 8:36 pace. Maybe it was the heat. Maybe it was the pace. Maybe it was both. This was a tough one. 

Thursday 31

Mikky Ekko and Fitz and the Tantrums concert last night was amazing! Calf cramp and lack of sleep not so much.

Evening Run

LMLS. I was felling the need for  little speed. So, 200m at or around 5k pace at the beginning of miles 2, 3, 4, and 5. I noticed a little niggle in my right foot. Stretch

FIVE 21 - 27 (29.6) Expo 10k

Monday 21

I woke up with some GI issues. Ran anyway. 

Beach Run

No LMLS, but I did work on mobility prior to running. 4 miles with the first 2 with the wind (8:43, 8:27, 8:48, and 8:23).

Tuesday 22

Working on hip mobility in the floor, getting up and down and hip 90/90

Beach 200's

6 x 200m

Gym Session
Goblet squat/Dumbbell deadlift #25 #30 reps 5
Dumbbell overhead lunge #15 reps 3
Bench plank row #15 reps 8, shoulder tap reps 8, alternate arm and leg lift reps 6, push ups reps 5

Wednesday 23

Recovery/beach day

Hip mobility on the floor with push ups and sit ups

Thursday 24

Hip and lower back mobility

Beach Run

LMLS. 6 hot miles 8:45 pace

Friday 25

Travel from Florida

Saturday 26

Pre-race; hip mobility, push ups, hollow hold, and clams

Expo 10k

Feels like 73.0°, 4 mph WSW wind, 83% humidity

This was a tough one for me. An out-n-back that was downhill out and uphill back. 

Splits: 7:23, 7:26, 7:35, 7:36, 7:50, 8:12

Sunday 27

Dyllis Orchard Rd > West Ridge Rd > Twisted Beech

I forgot my helmet. Nice ride though. Lots of climbing. A little single track.

FIVE 14 - 20 (33.5)

Monday 14

Pre-vacation work week has officially begun. The struggle is real.

Gym Session (D1 more pull-ups)
C2 5:03 1k
Pull-ups 3 2 2 2 1
Free Motion Pull downs #90 8 reps
Plank 15s
Quad/hip flexor, adductor, and calf stretch

Track Session

LMLS. 1.25 up. Drills and strides. 12 x 200m (44.8, 45.2, 44.9, 44.9, 44.9, 44.8, 45.1, 44.1, 44.7, 44.4, 44.4, 42.5). 1 down.

Tuesday 15

Morning Flow

Foam roll and stretch.

Recovery day and Avenger's 

Wednesday 16

Morning Flow

Clams and single leg bridge 2 sets each

WNR Dropped at 4.5

LMLS. This run was better than last week. I made it 4.5 miles, then did rest .5 run, rest. Repeat.

Thursday 17

Hot and Hard 

LMLS. 7 miles. This one was hard from the beginning and didn't get any better.

Friday 18

Haw Ridge MTB

I stayed off the more challenging trails and had a more enjoyable time. It must have been animal day. First, I stopped to take a break at the stop of a hill and noticed I was sitting on a snake. The snake wasn't happy about that. Later, I had to break hard when a deer ran in front of me. 

I did fall over and scraped by left hand. 

Travel to Florida. 

Saturday 19

Moving day from the Courtyard in Lake Mary to Ocean Walk in Daytona. Welp, it's raining and it looks like it might rain all week. It seems to rain most if the time we've been in Florida.

Dinner at Hull's was the best. 

Sunday 20

Rainy Beach Run

LMLS. My longest beach run ever. Stretch

Gym Session
Paramount Seated Row #50 #60 #70
Paramount Pec Fly #50 #60 #70
Pull ups 5, 3, 2, 2,
Dumbbell press #50 5 reps

FIVE 7 - 13 (50.9)

Monday 7

Recovery mode. I'm feeling a little better. I hope to ride tomorrow.

Tuesday 8

My sleep was interrupted but I feel like my clod/allergies symptoms are improving.

Gym Session
Warm up: C2 1k 5:00
Kettle bell overhead squat #20 5-6 reps
Snatch press #65 5 reps
Low pulley row 1-arm #40 6 reps
Leg curl #30 7 reps
Dumbbell press 1-arm #40 6 reps
Stretch {calves, hip flexors, hamstrings, gluteals, adductors}

Evening Ride

I was a bit surprised at how I felt today. I got a PR on Rogers Group East 9:00. The rest of the ride was easy spinning.

Wednesday 9

Dropped at 4.3

LMLS. I read often about runners joining a new group or club and continually being dropped. Eventually they can keep up. My goal was to hang with the lead group as long as I could. I held on for 4.3 miles. I was proud of this effort since I have been sick for several days. 

Thursday 10

Morning Flow
Lower body roll out

I'm feeling pretty yucky today, cut out of work at noon and opted to telework the remainder of the day.

Haw Ridge Drudgery

LMLS. I ran the Long Loop with the intend of it being an easy run. Lesson learned: There are no easy Haw Ridge trail runs.

Friday 11

I'm still tired from Wednesday and Thursday's runs. 

Concord: West and Main Loop

The West loop was tight, and root filled. My next trip out I plan to explore the East side more.

Saturday 12

Long Run with Roadkill

I wasn't feeling too good to start but after injecting some pace in around mile I started feeling better. The heat was a bit of an issue for the last couple miles.

Gym Session
Hammer Iso-lateral shoulder press #70 7 reps
Calf stretch
Hammer Iso-lateral front lay pulldown #90 7 reps
Quad stretch
Hammer Iso-lateral bench press #90 7 reps
Hamstring stretch
Kettlebell goblet squat / deadlift #35 10 reps
Glute and adductor stretch

Sunday 13

Mother's Day Ride

FIVE 1 - 6 (40.8)

Tuesday 1

I was dreaming about being face down in water, almost like I was snorkeling when something swam or moved over me. I got the sense I was stuck or trapped and woke startled. I was confused at first about the time thinking it was almost time to get up. Then I realized it was only 11:00 and I had been asleep less than an hour. Upon waking I felt the anxiety building and I couldn’t stop it. I ended up calling Pat because it seems to help to have someone to talk to.

This episode lasted nearly 30 minutes and it wasn’t too severe. This being said, it is still troubling. I don’t understand how this keeps happening or how to deal with it once it starts. Even though I know what’s going on, it controls me. I hate this.

Haw Ridge First Ride

My goal was to ride the Outer Loop. I didn't make it. I never fell over, but nearly did twice. I look like I've been in a cat fight. Scratches on both legs and my right arm. I am not ready for Haw Ridge.

Wednesday 2

I'm either having an allergy attack or I'm getting a sinus infection. Either would suck.

Gym Session 
Warm up: 2 circuits of plank, bridge, clams,
High pull #95 reps 3
Kettle bell 1-arm press to squat #20 reps 5
Dead lift #90 reps 5
Epic Leg press single leg #100 reps 7
Incline Bench #115 reps 4
Stretch {hamstrings, hip flexors, calf, glutes, and adductors}

Melton Lake Greenway from Haw Ridge Lot

LMLS and drills. 6 miles. The run was good, but I had some GI issues. 

Stretch {calf and quads}

Thursday 3

I had a rough night's sleep and my symptoms persist.

Melton Lake Greenway from Haw Ridge Lot #2

LMLS and drills. 6 miles. Everything felt better today. The temps are rising. 86 degrees today. I'm still having some allergy issues, but running makes me feel better. 

Stretch {calf and hip flexors}

Friday 4

Massage therapy and hot tub. 

Evening Ride

Haw Ridge lot to Fairbanks. 

I'm afraid what I thought were allergies is actually a cold. I'm feeling pretty shitty. 

Saturday 5

Down an out with a spring cold.

Sunday 6

Same