10 hours. Long Run. 13.05 miles at Woods Canyon—Chola, Rocket, Left on Cyote, Turn around, run back, Right by Mathis, Turn around, run back, Down Woods Canyon Trail, and out of the canyon. It was very hot today, and my hydration status was mediocre, so I was pretty thristy afterwards, but 7-11 stop always cures that. Stretch and Ice Bath.
6:30. Killin' me. This week is a recovery week, so no doubles today. Just ran an easy 6.5 with drills and strides today, then hit up the weights for workout #2 of my recycle. 2x5 on 4 minutes rest for all lifts (SLGM—2x8). Contrast shower.
8:00. I hit the weights first today, a la Barry Ross. It was workout 3 of the recycle, so I raised the weight a bit and did 2x4 on all lifts on 3:30 or so recovery. The run Today I went for 30 minutes, then hit 2xStadium ramp w/jog back, 3x200m w/200m jog, 1xstadium ramp, jog home. Good workout, felt real smooth. I intend to replace my saturday run with a 10k progressive race effort, on account of it being a recovery week. Ice bath.
8:30. I felt very good today. I was up late last night at my uncle's house. He was talking about how strong he was so I figured I'd try and put him in his place. Bench press max was the contest, I hit 185—haven't done that since I was playing football nearly three years ago, so I was stoked.
The run today was solid. I went 3 miles up (and conincidentally saw Steph and Danielle running too, so that was a nice suprise), and then did a 3 mile harder progression run. It was incredibly muddy from the small bit of rain we got, so I had to slow down a few times for safety's sake. I static stretched and took a contrast shower. It was a good run.
PM—I hit the weights. Workout 4 of the recycle. Movement Prep (including OHSQ, I went with a plate under my heels and plan to progress from there). I went 2x4 on the usual lifts and felt flawless. I had excellent control on my 1 leg good mornings too, so I'm progressing nicely. Contrast shower.
9:40. Today was long run day, and the last day of my recovery week. I went to Woods and did an easy 11 miler in 1:17, exactly 7:00 pace. I stretched and took a contrast shower.
Week Total:
46.16—very good—I feel excellent.
Total since 1/16
290.34 miles.
About 9, interrupted by about a 1 hour stint of a 3 and a 6 year old jumping on my bed. In the AM I did a nice easy 20 minute bike ride.
PM—I went to Chapparosa and did an easy 8 at 6:53 a mile then drills and strides. Recycle Workout 5—2x3 on big rests. My strength today seemed very good. I also have traded a loaded anterior reach for my 1 legged good mornings. I plan to attempt a powerclean and DL max on Saturday. Contrast shower.
9:30. Today was an 8 miler. Ran it in 56:30—about 7:03 per mile. Following the run, I did prehab and stretched. I also took a shower on cold the whole time. Headed out to blade it up.
8:00. Today I had hills on the schedule, but my achilies was bothering me, so I kept it on the flat. I did 11x300m at tempo on 50m recovery on the warning track of a baseball field. It felt okay. I'm going to TENS my soleus and see if that makes a difference. I also iced it. 8 miles total.
8:45. Midweek long day. The calf was still sore, so I took it for a flat and easy ten. It loosened up at about 20 minutes in, so it didnt cause much trouble. I'm going to ice it a bit.
8 hours. I figured I'd give the calf one day of no running to get completely better, so I hit the pool for a nice 30:00 run. Should be a good move, if all goes as planned.
9:00
AM—8.75 including 2x2miles at 11:40 a piece. Felt pretty good, but relatively painful as you may expect from the begining stages of more intensity. Stretch and contrast shower.
PM—movement prep, prehab, DL—275, 290, 300. Clean—155, 165, 175—I could have gone higher, but I stuck by my three attempt at a max rule today. Overall I was pleased.
9:00.
Today was a long run. I went 12.6 at Woods Canyon in 93:00. I was a bit low on liquids, but I took care of that. I stretched and took a loooong contrast shower. I am probably gonna stay off the blades today, but that my change.
