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.