ONE 13 - 19 (44.0) Calhoun's 10 Miler

Sunday 13

Week NINE of MBM training.

Zwift Watopia

Distance 10.0. Time 31:48. Speed 19.0. Elevation 186. Power 112.

Post-ride flow: Crunches, supine plank, squats, push ups, prone plank, and bridge 3 circuits.

Monday 14

Pre-run flow: Hip and ankle mobility. Plank (supine and prone) and bridge. Eccentric calf, squats, and single leg squats. Leg swings.

Recovery Run

Distance 3.2. Time 30 minutes. Pace 9:27. HR 142. Z2 96%. 

Intervals

LMLS. 5 x .5 miles (3:31.2, 3:31.9, 3:33.9, 3:32.7, 3:32.8). I felt better than I thought I would. Moving on.

Tuesday 15

I was tired this morning. I can't say why other than flu and interval issues. 

Easy Run

LMLS. Distance 4.4. Time 40 minutes. Pace 9:08. Elevation 146. HR 143. Z2 81%.

ST: Plank. KB deadlift #70 3x6 (calf ROM and pull up hang between sets). Bridge, clam, and side-lying abduction. KB press #25 3x6 (calf ROM and pull up hang between sets). Plank.

Hypervolt for calves before bed.

Wednesday 16

Poor decision making, poor planning, and poor sleep equals not being able to get up to run. 

A.M. flow: Hypervolt for calves and posterior knee.

Easy TM Run

LMLS. Distance 3.2. Time 30 minutes. Pace 9:19. HR 135. Z2 78%. Post-Run core and stretch.

Pre-Race Threshold

LMLS (modified due to some left knee pain). 10 minutes WU. 10 minutes at threshold (sub 7:30). 10 minutes at MP (sub 8:45).

Thursday 17

Recovery day.

Friday 18

I didn't sleep great. 

Pre-Race Easy Run

Distance 2.2 miles. Time 20 minutes. Pace 9:04. HR 147. Z2 77%. Bloody bum.

Saturday 19

Pre-race flow: Ankle and hip mobility. Plank, bridge, and clams. 

Calhoun's 10 Miler

Age Group 5. Overall 107. Time 1:18:36. Pace 7:52. This was a 2 second course PR. Not much of a PR but considering I had the flu 2 weeks it was a big effort. The hill got me though.