Monday 17
Beginning week 3 of Las Vegas RnR Half training.
Warm up: drills, single leg step squats, LS, and lunges
Warm up: drills, single leg step squats, LS, and lunges
Progression with Tempo
5 mile progression {9:28, 9:06, 8:54, 8:43, 8:39}. 2 mile tempo {7:33, 7:29}. Elevation 165. Average HR 153. Feels like 79. This was hard but not impossible. I broke down a little on my left side. It began with my calf and ended with my hip.
MR before bed. Well hydrated today.
MR before bed. Well hydrated today.
Tuesday 18
Morning flow (recovery and pre-hab): Push ups, abs, clams, bird dog, plank, single leg bridge, eccentric calf, single leg step squat, mobility circuit, and MR.
Greenway Ride
14 easy miles. Average Speed 12.9. Elevation 436. Average HR 125. Feels like 93.
MR before bed.
MR before bed.
Wednesday 19
Morning flow (recovery and pre-hab): Push ups, abs, clams, bird dog, plank, single leg bridge, eccentric calf, single leg step squat, mobility circuit, and MR.
Mile Repeats
1 up. 4 x 1 mile with 3 minute IR. {7:30, 7:35, 7:17, 7:27}. 1 down. Elevation 132. Average HR 157. Feels like 75 (this doesn't seem correct).
MR before bed.
MR before bed.
Thursday 20
Morning flow (recovery and pre-hab): MR and ankle mobility.
Recovery day
Recovery day
Friday 21
Easy Run
4 miles. Average pace 8:58. Elevation 202. Average HR 145. Feels like 87. Zone 2 66%.
Saturday 22
Long Run with Roadkill
12 miles. Average pace 8:54. Best mile 8:28. Average HR 153. Elevation 507. Zone 2 46%. Zone 3 52%. Feels like 73.
MR and core. Assisted pull ups and dips #100
Kettle bell thrusters with 25 pounds 3 sets of 5-6. Balance. Stretch: calf, hamstring, and hip flexor.
Sunday 23
Recovery and travel to Orlando.
