Monday 8
Week SIX of Las Vegas RnR half training.
Morning flow: Foot and ankle mobility, ankle strength. MR for hamstrings and calves
I went back to the doctor today and they gave me a cortisone injection. I hope this gets me back on the mend.
Gym Session ~20 minutes
Plank
KB DL #70 7 reps and Ski Erg 100m, 3 sets each
KB clean #25 reps 5 and Australian pull ups reps 8, 3 sets each
Calf stretch
BW hang 3 x 10s
Chair dips 3 x 12 reps
I went back to the doctor today and they gave me a cortisone injection. I hope this gets me back on the mend.
Gym Session ~20 minutes
Plank
KB DL #70 7 reps and Ski Erg 100m, 3 sets each
KB clean #25 reps 5 and Australian pull ups reps 8, 3 sets each
Calf stretch
BW hang 3 x 10s
Chair dips 3 x 12 reps
Greenway Ride
Third Creek to Calhoun's 12 miles. Sprint segment "tb downhill", this made my lungs hurt.Nighttime flow: MR for hamstrings and calves
Tuesday 9
Morning flow: Foot and ankle mobility, ankle strength. MR for hamstrings and calves
The congestion and coughing persists.
The congestion and coughing persists.
Easy Six
LMLS and drills. Average pace 9:07. Best mile 8:55. Elevation 181. Feels like 82. Average HR 154. Zone 2 26% Zone 3 71%. I guess my illness and post race body has me up in zone 3 more than usual.
Nighttime flow: Foot mobility
Nighttime flow: Foot mobility
Wednesday 10
Morning flow: Foot and ankle mobility, ankle strength. BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.
I'm still hacking.
Gym Session ~20 minutes
BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.
KB push up > row > clean > press 4 x 40s with 20s rest
KB push up > row > clean > press > squat 2 x 40s with 20s rest
KB kneeling halos #25 2 sets of 10
Assisted pull ups and dips #100 4 sets each 4-5 reps
Calf stretch
I'm still hacking.
Gym Session ~20 minutes
BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.
KB push up > row > clean > press 4 x 40s with 20s rest
KB push up > row > clean > press > squat 2 x 40s with 20s rest
KB kneeling halos #25 2 sets of 10
Assisted pull ups and dips #100 4 sets each 4-5 reps
Calf stretch
Thursday 11
Easy Six
LMLS and drills. Average pace 9:02. Best mile 8:50. Elevation 200. Feels like 72. Average HR 149. Zone 2 61% Zone 3 36%. Light stretching.
Nighttime flow: Foot mobility and MR for calves, quads, and hamstrings.
Nighttime flow: Foot mobility and MR for calves, quads, and hamstrings.
Friday 12
Less coughing last night!
Maintaining a Trail Runner - Key points
Maintaining a Trail Runner - Key points
- turn the "walk of shame" into the "walk of intelligence"
- post-run LS and light stretching and walk 5 minutes every hour
- 5 minutes of foam roll every day
Brick Ride
Easy peasy. 16 miles. Time 1:06:01. Average speed 14.5. Elevation 601. Average HR 120
Saturday 13
Not a good night. I didn't sleep great and had the night sweats.
Long Run
12.2 miles. Time 1:48.16. Average pace 8:53. Best mile 8:33. Elevation 317. Feels like 54. Average HR 147. Zone 2 86%. Zone 3 12%. The second six was much better. My quads are sore.
Sunday 14
Recovery day.
