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