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
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
Recovery
Mobility and stretching
Tuesday 12
Recovery
Mobility and flexibility
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
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,
