ONE 27 - 31

Sunday 27

Week ELEVEN of MBM training. Slept great. Upper back injury (probably a rotated rib) cooking eggs. WTF!

Pre-run: Plank, clams, and bridge. Light stretching. Ankle and hip mobility.

Recovery Run

This was a tough one. I'm really not feeling it post-long run. Distance 3.0. Time 30 minutes. Pace 9:54. Elevation 107. HR 140.

Monday 28

I was up early to Pat to the airport. I'm going to be tired today.

Treadmill Recovery Run

Warm up: plank, bridge, and clams. Squats, calf raise, reverse lunge, eccentric calf. Strides and drills.
Distance 3.1. Time 30 minutes. Pace 9:35. HR 137. Good stretch after.

Threshold

Warm up: Squats, calf raise, reverse lunge, eccentric calf. Strides and drills. Hypervolt.
15 minutes easy. ~9:25 pace. 15 minute threshold ~8:00 pace. 15 minutes easy ~9:00 pace. I experienced a bit of a right hamstring niggle. Stretch.

Tuesday 29

Woke up early, then overslept.

Pre-run: Plank, bridge, and clams. Ankle and hip mobility. Stretch.

Easy Off Road Run

Distance 4.8. Time 50 minutes. Pace 10:21. Elevation 408. HR 150. Z2 61%. Z3 35%.

Wednesday 30

I didn't sleep well, almost felt like I was about to have an anxiety attack.

Progression Run

10 minutes easy 9:30 pace. 25 minute progression (8:53, 8:29, 8:00). 10 minutes easy 8:55 pace. Stretch. Bloody nose and bum.

Thursday 31

Recovery day.