September 19th, 2016

Wow, 10 weeks in. I guess time flies when you are having fun!  Monday:  NEPA Fit Club (I know not my usual Monday). My laptop was being serviced and I have no recollection of what I did. Tuesday: Intervals on the treadmill. I did 7 sets of .25 miles at 9:30 pace. Wednesday: NEPA Fit Club. Starter: 4-minute sprints x 3 with a 4-minute rest between.  Strength: Deadlift. 4 sets of 3 at 335 pounds. [...]

Wow, 10 weeks in. I guess time flies when you are having fun! 
Monday:  NEPA Fit Club (I know not my usual Monday). My laptop was being serviced and I have no recollection of what I did.


Tuesday: Intervals on the treadmill. I did 7 sets of .25 miles at 9:30 pace.


Wednesday: NEPA Fit Club.
Starter: 4-minute sprints x 3 with a 4-minute rest between. 
Strength: Deadlift. 4 sets of 3 at 335 pounds.
Finisher: 3 sets of kettlebell clean to shoulder press with 35 pounds x 10 reps each side, pull-ups x 8 reps, and step-back lunges with a kettlebell in elevated rack position x 6 reps each side.


Thursday: Day off.


Friday: Short workout in the morning with some kettlebell swings, box jumps and landmine marching at the office. Also spent some time foam rolling and doing ankle mobilizations. 


Saturday: Long run following the Marathon course from Mayfield to Scranton. Completed 15 miles (walked for .9 mile) with an average pace of 10:26. Average HR 154, Average cadence 169, Average vertical oscillation 9.45 cm, and Average ground contact balance (R) 48.6% and (L) 51.4%.  I opted for the Altra’s with the orthotics but had to remove the right orthotic at mile 3 because of a blister.  I felt good for the first 7 miles, fair for the 4 miles and terrible for the last 4 miles. The pain afterwards was hard to describe. Both of my legs hurt from the knees down but it was diffuse, non-specific pain. I went to the office for recovery work and felt much better. Walking remained difficult for the first few steps for the remainder of the day. 


Sunday:  I was supposed to run two 5K’s with a 10-minute rest between but I woke up with right Achilles pain.  I did some self treatment in the morning and attempted to run but that did not work. Later in the day I attempted to ride the bike but that did not work either. We will see what happens tomorrow...


John