June Stats

RUNNING - 106.7
RACES - None
CYCLING - 119.6
ALL ACTIVITIES - 226.3
STRENGTH SESSIONS - 7

SIX 25 - 30

Monday 25

Up early to take Pat to the airport, feeling pretty good. This week is a bit of a reduced load week leading up to what might be my last 2 races of the summer.

Track Session

Warm up: Stick mobility, squats, lunges, LS, single-leg RDL. 1 up. Drills and strides
Workout: 2 sets of 3 by 300m {1:14.5, 1:13.7, 1:13.1, 1:13.6, 1:13.6, 1:11.2}Cool down: 1 down, Stick, and stretch

P.M.

Foot roll and a good stretch

Tuesday 26

A.M.

Foot roll, ankle eversion, bridge, clams, and foam roll upper back mobility
Today is a well deserved recovery day, only the third one this month.

Wednesday 27

A.M.

Foot roll, ankle eversion, bridge, clams, and foam roll

Easy Morning Run

Warm up: squats lunges, LS, single-leg RDL
Easy run: 5 miles with an average pace of 8:44
Stretch

Yoga with Heather
It's been a while since my last practice. This was fun and it left hips feeling more mobile. I modified the practice to avoid over doing the forward flexion.

Thursday 28

No running this morning, storms.

Friday 29

Turnpike Spinning

20 miles from Turtle Park. Average speed 18.4. I had a little pain behind my left knee that did not persist after the ride.

Massage Therapy
Focus on thoracic, left knee, and elbow. The spots behind my knees are still very painful to deep tissue work.

Travel to Myrtle Beach. This trip was possibly top 3 of the worse trips ever to MB. I was on the rode for 8 hours and 40 minutes. I had over an hour and a half of delays.

Saturday 30

Warm up: goblet squat #25 reps 8, lunge #15 reps 5, push ups reps 10, plank 30s, rows #25 reps 10, and single leg DL reps 5.

6 Miles with a Bonk

The heat is oppressive. I didn't fuel appropriately. Missed my turn and finish my 6 about a mile away from the hotel. Ran out of water. Otherwise, it was an awesome run.

SIX 18 - 24 (74.2)

Monday 18

Track Workout

95.0° Feels like 100.0° 42% humidity

1 up. Drills, strides, and stretch. 4 sets of 2 400m. 1 minute jog IR between reps. 400m jog between sets. 1 down. {1:39.7, 1:47.8, 1:42.5, 1:40.7, 1:40.6, 1:41.1, 1:36.8, 1:33.4}

Stretch and Stick

Tuesday 19

Gym Session
Warm up: push ups, plank, Australian pull ups, foam roll, hip mobility, single leg bridge, and clams
Press 65 75 85 3x5
Squats 115 135 155 3x5
Kettle Bell Deadlift 70 3x5
Bench Press 125 2x5
Stretch

Easy Ride

Greenway > Warehouse > Greenway > Union Valley

Wednesday 20

Woke up tired. 

Hank's Loop

LMLS. 6 miles easy. Very tired legs. Went out slow. Tried to keep BG pace for the last 3 miles. Good stretch and Stick mobility. 

Thursday 21

Recovery

Foam rolling and stretch

Tempo

Stick mobility, squats, lunges, LS, eccentric calf, and single leg RDL. 1.25 up, drills and 3 x 100m strides. 2 miles at 8:08, 1 miles at 7:42. 1.25 down. Hot and sweaty.

Only ONE more workout till Myrtle Beach.

Friday 22

Lost Chromosome > Whaley > West Perimeter

Saturday 23

Long Run

10 miles with miles 4, 5, and 6 under BQ goal pace. Felt goo even with the high humidity (Feels like 72.0°, 3 mph wind, 94% humidity). 

Gym Session
Foam roll
Press 65, 85, 90, 3x5
Squats 115, 135, 165, 3x5 (a little heavy post long run)
Bench Press 115, 120, 125, 3x5
Kettle Bell Deadlift 70, 3x5
Pull down 100, 3x5
Stretch

I have a shot at having my highest mileage (running and cycling) month ever and should go over 100 for both activities.

Sunday 24

Recovery and Rehab

Foam roll. Ankle and hip strengthening. 

Cherokee Blvd Riding

This was my biggest week yet. 

SIX 11 - 17 (40.4)

Monday 11

Another ok'ish night sleeping. 

Track Session

6 x 800m {3:28.1, 3:28.1, 3:25.4, 3:23.7, 3:23.7, 3:24.1, 3:29.2}

Recovery
Mobility and stretching

Tuesday 12

Recovery

Mobility and flexibility 

Gym Session
Warm up: foam roll, hip mobility, single leg bridge, and clams
4 sets of 5 for each
Press #65 #75
Squats #115 #135 #145 #155
Life Fitness Lat Pulldown #85 #100 #110
Stretch

Wednesday 13

I slept much better. Up early feeling good. 

Morning Run

LMLS, drills, and active stretch. 7 miles easy. Average pace 8:48 pace. Elevation gain per Strava 226 feet. Stretch

Gym Session

Hip mobility and stretch. Push ups, single leg bridge, clams, and side lying hip abduction

Thursday 14

Damn, today's threshold workout was no joke. 

3 Mile Threshold 10 x 100m

LMLS and the Stick. 1 up. Drills and strides. 3 miles average pace 7:34. 10 x 100m average pace 6:40. Stretch and the Stick.

Recovery

Hot tub and foam roll

Friday 15

My weight was 163.4 today. This is the lowest I've been in years. The cleanse, which is just removing sweets from my diet, is working. Or, I'm dehydrated AF.

Gym Session
Warm up: foam roll, hip mobility, single leg bridge, and clams
Deadlift #135 3x3
Bench Press #115 3x5
Squats #135 3x5
Stretch

Massage therapy

MTB Gheen > Twisted Beech > Dove

This was a good loop especially Dove. 

Saturday 16

Long Run

Good warm up. 12 miles at 8:56 pace. The last 2 miles were ~8:30. 

Travel to Tazewell, 

Sunday 17

Travel home from Tazewell, I didn't make good food choices this weekend.

SIX 4 - 10 (58.7)

Monday 4

Morning FlowFoot Rx

Evening Run

LMLS and drills. 5 miles with 5 x 150m strides. Good workout, no issues

Tuesday 5

Gym Session
Warm up: hip mobility, single leg bridge, push ups, clams, hollow hold, and balance
3 sets of 5 for each
Nautilus deadlift #90
Press #65 #75
Squats #95 #115 #135
Bench #115
Lat pulldown #100
Stretch

Evening Ride

I had to work late and missed riding with Justin. I came home, had dinner, then went to Cherokee Blvd. It was a nice evening for a ride. I put in an hour with 626 feet of gain.

Wednesday 6

Tired legs day and I'm still having some sleeping issues.

Global Running Day

6 miles with 4 x 100m strides. This was a hot tired legs run. I had a niggle in left knee but it resolved itself. In an attempt to stave off dehydration issues, I pick up some Nunn to add to my post run water. Not great tasting, hopeful it will keep the muscle cramps away.

Recovery
Hot tub. Foot Rx. Foam roll and Stick. Stretching and mobility.

Thursday 7

I slept like a champ, but I'm still tired.

Recovery
Foot Rx.

Evening Run

LMLS. Five miles with 213 feet of gain.

Recovery
Hot tub. Foot Rx. Mobility and stretch

Friday 8

I didn't sleep great and I had a cramp in my left calf.

MTB Big Oak > Sink Hole > Bolder

Fun ride then beers.

Saturday 9

I didn't sleep great, woke up after about an hour and half of sleep.

Roadkill Running

AWU. 10 miles from Haw Ridge to Manhattan. The last 4 miles were at marathon pace.

Gym Session
Warm up: foam roll, hip mobility, single leg bridge, and clams
4 sets of 5 for each
Nautilus Compound Row #155
Incline Press #95
Squats #115 #135 #145
Stretch

Recovery
Naps and hot tub

Sunday 10

I slept better.

Third Creek Greenway Ride

SIX 1 - 3 (34.5) Brave's Country 5k

Friday 1

Massage therapy

Pre-Race Day Shake Out

LMLS. 2 miles with 4 x 20s strides. Still having a slight niggle in my right foot.

Greenway/Road Ride

Travel to Atlanta

Saturday 2

We had a late night, the fire alarm went off in the hotel and we had to get up and go outside. The fire department showed up and after about 30 minutes we were let back in. Sleep was good considering it was a hotel and pre-race night. Up at 5:30, feeling good and ready to go.

Brave's Country 5k

It was pretty humid, but the temps were not too bad. I felt good about my warm and my fitness and hoped for a good finish time. Finishing time went out the window when I discovered the course was one climb after another. Finished 3rd in my age group and 110 over all. I was satisfied. I want more. 

Sunday 3

Travel home from Atlanta. Determined today was to be a recovery day.