TWELVE 16 - 22 (37.3)

Sunday 16

Week FIVE MBM training. Travel home from Tazewell, Virginia. 

Treadmill Recovery Run

30 minutes easy.

Monday 17

A.M. flow: MR calves, hamstrings, glutes, and hip flexors.

Threshold Run

LMLS. 10 minutes up. 20 minutes at 7:26 pace. ~10  minutes down. Cadence 176. Stride 1.23. HR 148 - 172. No niggles.

P.M. flow: 10 minutes stretching

Tuesday 18

A.M. flow: MR calves, hamstrings, glutes, and hip flexors.

Recovery Run

Changed up the warm up routine. Eccentric calf, plank, and clams. 3.12 miles. Time 30 minutes. Pace 9:38. Elevation 88. HR 137. Cadence 165. Stride 1.02. Z2 92%. 

Gym Session ~30 minutes
Atlantis squat 180 3x8
Nautilus deadlift 90 3x6
Press 65 3x8
Precor Chest 80 3x10
Plank, bridge
10’ sauna

P.M. flow: Percussive therapy lower body

Wednesday 19

A.M. flow: MR and percussive therapy for calves, hamstrings, glutes, and hip flexors. Hip and ankle mobility.

Track Session

15 up. 10 x 400 (1:42.9, 1:41.5, 1:41.6, 1:42.0, 1:41.0, 1:43.1, 1:40.2, 1:40.2, 1:39.0, 1:37.7). 10 down. Cadence 189. Stride 1.34.

Thursday 20

A.M. flow: Percussive therapy.
Recovery day. All day.

Friday 21

This is, in fact the worse day of the year. It's the winter solstice. The shortest day of the year in terms of daylight. I have SAD. Seasonal Affective Disorder. And it's raining.

Treadmill Fartlek

45 minutes. Not too bad for a TM run. 

Saturday 22

Long Run

LMLS. This was a much tougher effort than last week's 15 miler. NIggles: left calf and bilateral hip flexors. 16 miles. Time 2:28:22. Pace 9:16. Elevation 480. HR 158. Cadence 168. Stride 1.03. 

Travel to VA.