Sunday 17
Week FOURTEEN of MBM training.
Rest / recovery day. Hypervolt therapy before bed.
Rest / recovery day. Hypervolt therapy before bed.
Monday 18
Up early for an appointment to get a pulmonary function test. Unfortunately, my deductible was too high.
60' Easy
My right foot was an issue for the entire run. 6.48 miles. Pace 9:16. HR 145.
ST: Core: plank push ups crunches, KB deadlift 70 3x6 > Pull ups set 1 bw 3r. 2x6 100, Core: plank push ups crunches, Incline bench 95 3x6, KB goblet squat 25 3x6, Upper body erg 3x30 sec, Rope climber 3x30 sec, C2 3x30 sec
Before bed flow: Hypervolt for lower legs
Tuesday 19
Morning flow: Hypervolt for lower bodyST: Core: plank push ups crunches, KB deadlift 70 3x6 > Pull ups set 1 bw 3r. 2x6 100, Core: plank push ups crunches, Incline bench 95 3x6, KB goblet squat 25 3x6, Upper body erg 3x30 sec, Rope climber 3x30 sec, C2 3x30 sec
Before bed flow: Hypervolt for lower legs
Wednesday 20
I woke up at 4:00 and it wasn't raining, so I went for a run.
Pre-run: Ankle mobility, clams 25, single leg bridge 10, plank 20s, push ups 5, eccentric calf 10, and single leg squats 10.
30' Easy
I'm waiting on Justin's email scolding me for my easy being too fast. 3.4 miles. Pace 8:49. HR 142. Z2 89%. It was dark, I felt great, and I couldn’t see my watch. No foot pain, no hamstring pain. This would have been a great day for a race. I did see the split for mile 2 and tried to slow down. Ran 2 seconds faster.
It's not looking too good for this evening run. Lots of rain and possibly storms.
The rain held off. It was a good day.
Pre-run: Squats, leg swings, step downs, and drills
It's not looking too good for this evening run. Lots of rain and possibly storms.
The rain held off. It was a good day.
Pre-run: Squats, leg swings, step downs, and drills
Tempo
15 minutes easy. 30 minutes tempo (could be a progression 7:59, 8:01, 7:52, 7:40) 5 minutes recovery
Before bed flow: Hypervolt for lower body
Before bed flow: Hypervolt for lower body
Thursday 21
After Tuesday's ST I decided my upper body strength has vanished and I need to be in the gym 2-3 times a week to get it back. Also, my goal for running faster this summer is going to be strength oriented.
GOALS: Basic strength through the rest of February into March then begin incorporating olympic lifts and plyos. GETTIN JACK'D this summer.
Gym Session:
WU Block: Upper body erg, Rope Climber, C2, SkiErg 3x30 seconds each
Single Leg Stability Block: Balance disk 30 seconds > single leg bridge 11 > step down 10
Hip flexor stretch 30 seconds
Upper Body Strength Block: Press 65, 75 3x5, tricep press down 42.5 3x8, Compound Row 125 3x5, Dbell curls 25 3x5
Calf foam roll R 30 seconds L 2x30 seconds
Abs Block: Hollow hold and crunches
Gym Session:
WU Block: Upper body erg, Rope Climber, C2, SkiErg 3x30 seconds each
Single Leg Stability Block: Balance disk 30 seconds > single leg bridge 11 > step down 10
Hip flexor stretch 30 seconds
Upper Body Strength Block: Press 65, 75 3x5, tricep press down 42.5 3x8, Compound Row 125 3x5, Dbell curls 25 3x5
Calf foam roll R 30 seconds L 2x30 seconds
Abs Block: Hollow hold and crunches
Friday 22
Pre-run (home): Hip mobility, single leg bridge and clams
Pre-run: Squats, leg swings, step downs, and drills
Intervals
15 minutes easy. 5 x 3 minutes (paces: 7:41, 7:34, 7:33, 7:29, 7:24). 10 minutes easy
Some hip mobility and stretching later in the evening
Some hip mobility and stretching later in the evening
Saturday 23
Heavy rain and flooding kept me off the roads today. Some of the Roadkill runners braved the wet to get their runs in, but Justin and I decided it wasn't worth. We opted for the trainer instead.
