Monday 9
Pre-run: Squats, lunge, plank, and push ups. Ankle eversion, bridge, and clams.
Road Speed Session
1.25 up with 4 x 100m strides. 2 sets of 300m {1:10.1, 1:09.4, 1:08.3, 1:10.9, 1:08.2, 1:09.0} with 100m IR. 1.5 down.
Tuesday 10
Travel from Myrtle Beach
Wednesday 11
I didn't sleep good last night, but I think I got enough rest.
Lunch Run
Warm up: Squats, lunges, plank, push ups, bridges, clams, and leg swings
4 miles easy: Easy was pretty fast today. Average pace was 8:16. I ran in my Rides with no inserts. I had no issues with the run
Gym Session: Kettle bell squat to press, kettle bell overhead lunge, bent row, push ups, planks (2 circuits each)
Thursday 12
I feel like I'm getting sick. It's not cold season so what the fuck!
Lunch Run
Warm up: Hip and ankle ROM, squats, lunges, push ups, lateral shuffle, leg swings, and drills
3 miles easy: 8:11 average pace. Feeling pretty sharp. I'm shutting down after Saturday. I hope I'm able to race the 3k. I may bail on the 8k.
Massage therapy: Focused on tight left achilles.
Friday 13
I'm not feeling quite as bad today, but I am sleepy.Massage therapy: Focused on tight left achilles.
Knoxville City Cruisin
Saturday 14
I'm still not feeling good.
Totally Crazy (Long Courses and Bad Timing)
Warm up: LM, squats, lunges. 10 minutes jog and strides
Almost Crazy 3k: I was afraid this race would not be done correctly and unfortunately I was right. I wanting to break 13 for the first time. Mile one was 6:45.7. I was tired but hoped I could hang on. I lost some confidence running down Center Street. I not sure why this happens. I made a hard push for the finish but missed my goal by 2 or 3 seconds. The last mile was 6:56 pace making my race average 6:51.
The course was at least 100m long which would have would have saved me at least 20 seconds. A 6:51 pace for 3k would be a 12:46, I would have been very satisfied with that. The official times were BS too, mine was 10:41. So, if the course would have been measured correctly the times would have been junk.
I guess 29 years leads to complacency.
The course was at least 100m long which would have would have saved me at least 20 seconds. A 6:51 pace for 3k would be a 12:46, I would have been very satisfied with that. The official times were BS too, mine was 10:41. So, if the course would have been measured correctly the times would have been junk.
I guess 29 years leads to complacency.
Totally Crazy 8k: The 8k was long too. I liked back to 2015 and it was long then. Maybe they've never measured it correctly. An 8k should never be over 5 miles.
All in all, despite feeling pretty crappy I put out a couple of good efforts. Let the recovery begin.
All in all, despite feeling pretty crappy I put out a couple of good efforts. Let the recovery begin.
Sunday 15
Recovery day.
