Monday 8
Had a little trouble sleeping. Went to Summit Medical for blood work. I need to be more consistent with the vitamin regime.
Tempo
2 up. 2 tempo (7:30.3, 7:31.8) this was hard. 1 down. I'm proud of this effort. This morning I was contemplating making today a recovery day. I'm glad I didn't.Tuesday 9
Resting HR 68. I slept good but went to bed too late. The photography class is wrecking my beginning of the week sleep.
Morning flow: 10' of mobility, plank (1 minute), and push ups (10)
Easy Run
I've been having some left calf issues since this morning. First post-marathon niggle. 5.36 miles. Time 50:50. Elevation 360. HR 142. Z2 74%. Z3 13%. Those hills.
Wednesday 10
Resting HR 64. Morning flow: 10' of mobility, plank (1 minute), and push ups (12)
Workout Wednesday
1 up. Drills and strides. 12x400 (Set 1: 93.1, 96.9, 96.7, Set 2: 97.9, 98.6, 94.2, Set 3: 97.5, 99.8, 92.9, Set 4: 99.0, 100.3, 101.7. AVG: 1:37) with 400 walk/run IR. .5 down. My right hamstring tightened up during the last 2-3 intervals.
Thursday 11
Resting HR 69. Morning flow: Hyperice for lower body
Plank 1:00, Push ups 3x10, Press #65 #75 #85 3x5, Deadlift #115 #125 #135 3x3, Pull ups 3x3, Pistol squat 3x5 supported, Planks 30s x3 Clams 10, Hip abduction
Friday 12
Resting HR 61. Morning flow: mobility and flexibility. I have some soreness in my left hamstring. I'm chasing niggles around my body.
Recovery Run (not easy)
My body needs a day off.
Saturday 13
Morning flow (10 minutes): Planks 3x30s, clams, bridges, mobility, and stretching.
Soggy Morning Run
The goal today was 10 miles but I stopped at 6. The rain was the primary reason. I was feeling pretty good after an iffy start.
Gym session
Incline push ups 10, Australian pull ups 8, Hamstring stretch, One arm chest Press #40 1x5 #45 2x5, Seated dumbbell press #30 3x8, Row #45 3x5, Squats #135 3x3 (deeper than usual), Free Motion Calf #90 15 #100 15 #120 15, Hanging knee lifts 3x8, Bicep curl #35 21, Side lying hip abduction 25
Sunday 14
Resting HR 61Gym session
Incline push ups 10, Australian pull ups 8, Hamstring stretch, One arm chest Press #40 1x5 #45 2x5, Seated dumbbell press #30 3x8, Row #45 3x5, Squats #135 3x3 (deeper than usual), Free Motion Calf #90 15 #100 15 #120 15, Hanging knee lifts 3x8, Bicep curl #35 21, Side lying hip abduction 25
Pretentious Beer Run
Fun run on tired sore legs. 18 consecutive days training.
