Sunday 18
Morning flow: hot tub
Recovery Run
3.29 miles. 30 minutes. Pace 9:07. Elevation 102. Average HR 140. Z2 85%.
Gym Session
Plank, hip abduction, clams, and donkey kicks
Push ups, Australian pull ups, box dips, hangs with leg lifts, and dips
Kettlebell row, deadlift, snatch, press, halo and squat
Plank, hip abduction, clams, and donkey kicks
Push ups, Australian pull ups, box dips, hangs with leg lifts, and dips
Kettlebell row, deadlift, snatch, press, halo and squat
Monday 19
Officially week ONE of marathon training. And I'm not off to a great start. I didn't sleep well and I didn't do the A.M. easy run.
Easy Run
LMLS. 30 minutes. 3.3 miles. Elevation 37. Average HR 143. Z2 87%. SAM
Tempo Repeats
Drills and LS. 6 x 5 minute ~7:30 pace or less. My right calf and hamstring were a little tight after the 2 of 3 sets. Stretch.
Hot tub. Started Probiotics.
Hot tub. Started Probiotics.
Tuesday 20
Yesterday's workout was hard but it left me feeling strong.Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening.
Gym Session ~30 minutes
BW exercises: plank, bridge, hip abduction and clams
Paramount hip abduction 85 3 sets of 10
Nautilus abs 95 3 sets of 10
Push ups 8, bench dips 10, and Australian pull ups 8 3 sets each
Ski Erg 100m x 3
Hammer ISO Shoulder 90 3 sets of 5
Nautilus Compound Row #125 3 sets of 5
MR for hamstring, calf, and middle back
Calf stretch
Wednesday 21
I slept better.
Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch.
Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch.
Easy Run
Pre-run: hip strength and hip and ankle mobility. LS, single leg squats, eccentric calf, and ankle
mobility.
30 minutes running the KTC Turkey Trot 5k.
mobility.
30 minutes running the KTC Turkey Trot 5k.
Thursday 22 Thanksgiving
Pre-race (at home): MR, hip strength and mobility.
Turkey Trot
Warm up: LS, ankle mobility, single leg squats, and 10 minute jog.
5k. Time 22:36 (Chip Time). Pace 7:14. Elevation 194. Average HR 169. Average RC 178. Average Stride Length 1.25. Splits 7:18.5, 7:22.0, 7:09.9. Z3: 56%. Z4: 41%.
Foam rolling throughout the day. Stretching before bed and had cramping in my left calf.
Foam rolling throughout the day. Stretching before bed and had cramping in my left calf.
Friday 23
Slept great. Some residual soreness from race or cramping. Recovery day.
Saturday 24
Pre-run: hip strength and hip and ankle mobility. LMLS.
Long Run with Roadkill
10 miles. Time 1:30. Average pace 9:00. Elevation 335. Average HR 151. Average Cadence 168. Average stride length 1.07. Z2 58%. Z3 40%.I had some calf issues and right hip flexor tightness. Nothing too serious.
