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.