Sunday 10
Week THIRTEEN of MBM training.
Recovery Run
This was a dreadmill struggle. 5 minutes walk. 20 minutes run. 2.1 miles. 5 minutes walk.
ST: KB row #25, deadlift #50, press #25, push ups 3 sets of 6 each
Stretch, foam roll, and core
Monday 11
I slept good with just a little coughing. I had my physical this morning and as expected, I need to get back on the gluten free diet.
Intervals
Warm up including 4 strides. 10 minutes up. 10 minutes threshold (1.31 miles). 6 x 1k (4:38.5, 4:41.1, 4:37.4, 4:39. 8, 4:44.2, 4:32.2). 5 minutes down. Stretch
Tuesday 12
Gluten free day 1.
Wednesday 13
GFD 2. Also, I've been supplementing D, iron, folic acid, B12.
Threshold
10 minutes easy. 20 minutes threshold (just below MP). Easy back to the Runner's Market.
Thursday 14
Recovery day.
Friday 15
I decided not to run due to hamstring and achilles niggles.
Zwift - Richmond
Miles 11. Time 40 minutes. Speed 16.4. Elevation 427. Power 119.
Saturday 16
Pre-run: Ankle and hip mobility. Clams and plank.
60' Easy 60' MP
Hour 2 was just a bit below MP (8:34). 13.35 miles. The usual suspects began breaking down in the second hour. I felt niggles in my right hamstring, achilles, and foot. Otherwise it was a good effort.
