Sunday 23
Week SIX MBM training. Travel home from VA
Recovery Run
Easy 30 minutes. 3.14 miles. Niggles: Surprisingly no issues today.
Monday 24 Christmas Eve
Einstein Bagel for breakfast then around one hour of body work. Hot tub, hip mobility, and hip strengthening.
Tempo
LMLS. 10 minutes up. 4 miles at 7:30 pace. Cadence 174. Stride 1.23. This was a great run, no issues, and I felt strong.
Tuesday 25 Christmas
Family day. Walked off a few calories.
Wednesday 26
I was up twice last night but the sleep was good.
LMLS. 15 minutes up. 6 x 1k (4:29.4, 4:26.1, 4:28.4, 4:26.3, 4:29.7, 4:24.3). 5 minutes down. Another good workout.
Thursday 27
Recovery day! My favorite day of the week. Well, maybe this statement isn't entirely honest. It's the most important day of the week.
I've noticed that I've neglected some of the small things this week. I forgot about my recovery rides. I haven't been as diligent with stretching or rolling. Gotta do better.
A.M. flow: MR and percussive therapy for calves, hamstrings, glutes, and hip flexors. Hip and ankle mobility.
Friday 28
Zwift NYC
Miles 7.47. Time 30:38. Speed 14.6. Elevation 643. Power 121.Steady State Run
Miles 8.2. Time 1:13:58. Pace 9:00. (8:40, 9:00, 8:45, 8:50, 8:32, 8:43). Elevation 312. HR 147. Z2 76%. Z3 20%.
Saturday 29
A.M. flow: Foam roll and hypervolt.
Long Run
Miles 16.3. Time 2:34:47. Pace 9:30. Elevation 555. HR 146. Cadence 168. Stride 1.01. Z2 64%. Z3 29%.Staying hydrated and napping post-run.
