091230

run x 15 minutes 1.75 miles
one-arm throw 8# 3 x 8
ball squat 15# 3 x 8
lateral jump 3 x 10-12

091229

awu
run x 30 minutes ~3.7 miles
stretch

091228

awu
run x 15 minutes (TM) ~1.7 miles
seated row 125 3 x 8
pull down 125 3 x 7
push downs 45 3 x 10
leg press 180 3 x 10
dumbbell row 40 3 x 8
core

091227

run x 45 minutes ~5 miles
dumbbell swings 30#'s 3 x 8

091223

awu
run x 33 minutes ~3.7 miles
stretch

091222

bike x 15 minutes
incline bench 115 x 4
shoulder press 65 x 8
squats 135 x 4

091221

awu
run x 30 minutes ~3.7 miles
stretch

091220

bike x 15 minutes
elliptical x 15 minutes
squats 175 x 3
bench 135 x 3
pull downs
calf, knee ext, leg curl 3 x 10 each

091219

Track workout ~5 miles
400 x 2
300 x 2
200 x 2

091218

bike x 15 minutes
ball squat 3 x 10
box jump 3 x 8
standing cable chest press, pull back, and shoulder press 20 each

091217

awu
run x 30 minutes ~3.5
stretch

091216

Bike x 15 minutes

Strength upper/core

091215

awu
run x 30 minutes ~3.5 miles
stretch

091214

Elliptical x 15 minutes
Hip abd 55# x 20
Shoulder press dumbbell, Shrugs 30 x 8 x 3
MYRTL
Core

PM track workout

091212

Elliptical x 15 minutes
bike x 15 minutes
squats i rm 195
shoulder press 1 rm 105
nautilus dead lift 160 x 2

091211

run TM x 30 minutes ~3.5 miles
10m strides x 6
stretch

091207

left heel pain
rest until friday

091206

Elliptical x 15 minutes
bike x 15 minutes
strength upper/lower

091205

run x 43 minutes ~5 miles

091203

awu
run x 30 minutes ~3.6 miles
stretch

091202

Bike x 15 minutes
25# dumb bell thrusters 3 x 8
pull ups 3 x 8

091201

awu
run x 30 minutes ~3.7 miles
stretch

091130

elliptical x 15 minutes
Squat machine 180 x 10 x 3
Dumb bell press 40 x 10 x 3
Row 40 x 10 x 3
Shoulder Press 20 x 10 x 3
core

091129

Track workout ~ 5 miles
800 x 3:25
600 x 2:39
400 x 1:42
200 x 0:43
100

091127

run x 40 minutes, ~4.7 miles
dyestone gap hill

091125

awu
run x 30 minutes ~3.7 miles
MYRTL
stretch

091123

run x 31 minutes ~3.6 miles
core/stretch

stretch

091120

AWU
run ~3.9 miles
sit ups 25, push ups 10, prone a/l 20

091119

AWU
run x 30 minutes ~3.3 miles
strength lower

091118

elliptical x 15 minutes
hang cleans 27 in 5 minutes
dips 41 in 5 minutes
MYRTL

091117

run x 30 minutes ~3.7 miles
sit ups, push ups, prone arm leg

091115

Buddy's 2 miles Trek with Kristen

091114

Track workout ~ 5 miles
300s x 3
200s x 3
100s x 2

091113

awu
run 30 minutes ~3.25 miles
strength lower

091112

bike x 15 minutes
hang clean 95, 115, 125, 135, 145, 155
core/push ups

091111

am - yoga

noon - run ~3.6 miles
MYRTL
push ups x 20

091110

Volleyball 2 games

091107

run xc course x 3
~ 4.5 miles, 5 strides
[left calf issues]

091106

hang clean 65 x 12
push ups 10
3 rounds in 3:57
core

091105

noon - awu
run x 3.8
core/push ups/bw squats

091103

am - yoga
noon - awu
run x 3.8
core/stretch

091102

Tired and sore
volleyball 3 games

091101

run ~5 miles
track workout 200s x 6 37s - 100 turns x 4

091031

run ~4.3 hills (dyestone and tracy)

091030

Strength upper - core
rope x 100, 80, 60, 40, 20
sit ups x 50, 40, 30, 20, 10
Squat machine 3 x 10

091029

noon - run 36 minutes ~3.96

091028

am - yoga, core

pm - run ~3.2 miles, 10 poles, small hill
bw squats 3 x 10

091027

am - core/yoga

noon - awu
tm x 30 minutes ~3.1 miles
pull ups x 6 dips x 4 shld. stabilization exs.

091026

noon - Strength Core/upper

pm - volleyball 6 games [left shoulder]

091025

Run ~3.7 miles (did the hill - dyestone)

091024

Race for the cure. ~3.9 miles

091022

am - arom, yoga

noon - awu, run ~3.2 miles, yoga

091021

am - shld. rehab
noon - run ~3.4 miles easy
pm - stretch

091020

AWU
Run ~3.9 miles

091019

Strength
Upper - Core - MYRTL

091018

Run track workout ~4.5 miles
150s x 8
Stairs x 8

091017

Run 57:30 ~6.15 miles

091015

Run 5 miles ~ 45 minutes

091013

Run easy 33 minutes ~3.75 miles

Volleyball 6 games

091012

Strength upper/core
Swiss ball

091010

Run 55 minutes ~5.9 miles

091009

Strength
Core
Upper/lower
MYRTL
Swiss ball

091008

Yoga

awu
Run easy 30 minutes ~3.5 miles. Right quad still sore.
Stretch

091007

awu
Run 33 minutes easy ~3.6 miles
Right quad sore

091005

Run 30 minutes ~3.66 miles

Volleyball

091001

Run 30 minutes hills ~3.5 miles

090930

Strength Upper
MYRTL, Swiss ball

090929

Run x 30 minutes ~3.7 miles
Intervals 100m x 3 x 3

090928

run easy 30 minutes ~3.4 miles
yoga

090927

run ~6 miles
squats 3 x 10

090925

Run (easy) 30 minutes ~3.1 miles

090923

Strength upper/core
Swiss ball

090922

Run x 33 minutes ~4 miles
MYRTL

Volleyball

090921

Run x 30 minutes TM ~3.5 miles
Swiss Ball

090918

Run 30 min ~3.75 miles
Stretch

090917

Run 30 min ~3.5 miles
Swiss Ball

090915

Strength upper/core

Volleyball

090914

Run x 30 minutes ~3.5 miles
Strength lower

090912

Day & Zimmerman 3k

13:00 4th age group 75th overall

090909

Run 30 minutes ~3.12 miles
Strength lower

090908

Strength upper/core

090907

Run x ~6.6 miles

090906

Track work out:
1.25 mile warm up
300s x 2, 100 recovery
200s x 3, 200 recovery
100s x 4, 100 recovery
1 mile cool down

090905

Run ~4 miles, hills x 5

090904

Strength core/upper/leg press

090903

Run x 30 minutes ~ 3.5 miles
3 intervals ~ 6:30 pace

090901

Run x 4 miles ~35 minutes

Volleyball 3 games

090830

Hottern' Hell 5k 22:59
Age group 3 rd.

090828

Strength core/upper

090827

run x 30 minutes ~3 miles

090826

weight 172 lowest I can remember.
Poor sleep last night.
Very tired and sore.

Strength upper/core

Massage therapy

090825

run x 30 minutes ~3.7 miles

volleyball x 6 games

090823

xc at Victor Ashe. ~6 miles

090822

Track workout
2k warm up
400m x 5, with 400m recovery walk/jog
2k cool down

090821

Run 30 minutes ~3.5

090818

Run x 30 minutes ~ 3.6 miles

Volleyball

090816

Track workout

Warm up x 1600m
200m with 200m jog x 6 46 - 50 seconds
Cool down 1600m

090815

Strength upper/core

090814

Run ~5.25 miles ~45 minutes

090812

Run 30 minutes ~3.7 miles
Strength lower

090811

Strength upper/core

Volleyball

090810

Run 27 minutes ~3.4 miles
Strength lower

Walk 9 holes of golf

090808

12 minute warm up
8 strides
VMC 5k 23:08 3rd age group
5 minutes cool down

Volleyball practice

090806

Run x 30 minutes ~3.5 miles

090804

run x 30 minutes ~3.5 miles

090803

Strength upper/core

090802

Track workout 300s x 5 1:18 - 1:19
Strength lower

090801

Run x 40 minutes ~ 4.2 miles

Volleyball

090730

Run x 20 minutes ~2.4 miles

090729

Strength upper and core

090728

Run x ~30 minutes ~3.25 miles

090727

Rest and recovery [intestinal issues]

090726

Track ~ 31 minutes, ~3.7 miles
Warm up
200m x 6 with 200 jog
Cool down
Strength lower

090725

XC at Victor Ashe x 2 loops
~30 minutes
~3.5 miles

090723

Run 25 minutes ~ 2.8 miles

Volleyball

090722

Strength upper/core
Stretch

090721

Run x 20 minutes ~ 2.6 miles
Walk

090720

Rest and recovery

090719

Track workout

Warm up 10 minutes
AWU
400s x 4
Cool down 10 minutes
Strength lower

090718

Run x 20 minutes ~ 2.4 miles

090717

Bike x 20 minutes
Strength - upper

090714

Strength - upper
AWU and bridge

090713

Bike x 20 minutes
Strength lower

090710

Crazy Mile

Finished in 6:23.89.
Age group 2nd.
Overall 25th.

090708

Strength
Dbell row, shoulder press, tricep, bicep, lateral, back ext x 15 reps
Pec dec, seated row x 30 reps
Stretch

090707

Walk x 25 minutes + 4 x 100m strides


090706

Travel from Charleston
Rest and recovery

090705

Rest and recovery

090704

Run x 40 minutes ~ 5 miles

090703

Rest and recovery

Weekly total = 110 minutes

090702

Active warm up
Run x 30 minutes ~ 3.5.miles

090701

Chest press, Pull down, Back ext 2 x 15

Bike x 20 minutes

090630

Active warm up
Run 20 minutes 2.42 miles

090629

Rest and recovery

090628

Warm up 1600m
400m with 400m jog x 4
1:36 - 1:42
Cool down 1.25 miles

090627

Track - 10 minute warm up
200m with 200m jog x 4
100m strides x 3 with walk back
Cool down 1.25 mile

Ice after

090626

Rest and recovery

Weekly total = 80 miinutes

090625

Active warm up
Run x 25 minutes

Volleyball

090624

Elliptical x 15 minutes, Bike x 10 minutes

Strength 2 x 15

[Calf and hamstring still an issue, I am thinking of dumping the idea of doing the Crazy mile.]

090623

Run x 25 minutes [R hamstring]
Bike x 5 minutes

090622

Elliptical x 12 minutes
Bike x 10 minutes

3 x 10 each
Chest press
Knee ext.
Leg curl
Pull down
Abs

090621

Rest and recovery

090620

Run x 30 minutes+ ~ 3.5 miles

Volleyball

090619

Rest and recovery [R hamstring hurting]

Weekly total = 46 minutes

090618

Knee ext., Leg Curl, Leg press, and abs 2 x 15
Bike x 20 minutes

Volleyball

090617

Bridge x 30 seconds
MYRTL
Bike x 20 minutes

Shoulder press 95 x 5 x 3
Clean 95 x 5 x 3

Massage therapy appointment.

090616

MYRTL
Run x 21 minutes [R hamstring]
Leg circuit

090615

Elliptical x 12 minutes
Bike x 12 minutes

Chest press 3 x 10
Row 3 x 10
Abs 3 x 10
Leg curl 3 x 10

090613

Victor Ashe XC course x 2
12:49 and 12:30

090612

Saw massage therapist. I would not give her a high grade on sports massage, very relaxing however.

Strides with jog backs x 10 minutes

Weekly total = 99 minutes

090611

Bike x 12 minutes
Eliptical x 12 minutes
Leg press 200 x 10 x 3
Leg curl 20 x 10 x 3

Strides with jog back x 10 minutes

Volleyball

090610

Run x 27 minutes [R hamstring]

Bridge x 30 seconds
MYRTL

090609

[178.8]

Gym

Bike x 20 minutes
Shld press x 3 sets
Upright row x 3 sets

Volleyball practice

090608

Gym
Bike x 20 minutes
Chest press 15, 12, 10
Row 15, 12, 10
Abs 3 x 10

090608

[179.8]

R hamstring sore.

June 20th, USATF Tennessee Association Masters Championships

090607

Track
Warm up 10 minute run

200 meters 41, 43, 42, 42, 42, 40
Leg circuit

Cool down 10 minute run (barefoot)

090506

Run x 32 minutes ~3.5 miles
Bridge 30, 20, 20, 20
MYRTL

090605

Rest and recovery

Weekly total = 142 minutes

090604

Recovery run x 20 minutes

090603

Run x 48 minutes ~5 miles

Bridge + MYRTL

090602

Gym
Chest press 3 x 10
Row 3 x 12
Shld. press 3 x 10-15

Bridge 20 seconds each side.
MYRTL

090601

Beach run x 21 minutes

090531

Run x 38 Minutes (4 miles)

Circuit 3 x 10
Abs, Back ext., Chest press, Rows, Shld press.

090530

Run x 15 minutes
Elliptical x 5 minutes
Bike x 10 minutes

090529

Run x 22 minutes

Dips x 20

090528

Worked through lunch.

Rest and recovery.

090527

Run x 22 minutes
LQ core

090526

Gym - Bike x 20 minutes

Hammer decline chest press 3 x 10
Seated row 3 x 10
Abs / Back ext. 3 x 10

090525

Track - Warm up x 15 minutes
400's 1:35, 1:38, 1:39, 1:37, 1:34, 1:32
2 minutes rest between each 400.

100 meter strides x 2

090524

Run x 20 minutes +

Gym - Jammer 70#'s x 8 x 3
Core

090523

Expo 5k - 23:30

New course. Finished 10 of 36 in my age group, 53rd overall.

090522

Rest and recovery - calfs tight today, feel like they may cramp.
Expo 5k tomorrow.

090521

Elliptical x 20 minutes
Dips x 30
Pull ups x 30
Weighted sit up x 30

090520

Run 20 minutes

Knee ext., Hip abd., Leg curl 3 x 10 each

090519

Run 25 minutes
Elliptical 5 minutes

090518

Rest and recovery

090517

Gym - Bike x 20 minutes
Free Motion Chest, Back, Shoulders

Hot Tub

090516

Rat Race 5k
23:26
2nd Masters
8th Overall

090515

Gym - Bike x 20 minutes
Core

Rat Race tomorrow. Iced calves 2 times this evening.

090514

run x 20 minutes

Gym - Hang clean & jerk 95# 3 x 5
Dips x 20
Pull ups x 20

090513

Rest and recovery

090511 & 090512

Saw a massage therapist today for my calf issues. I never realized how messed up they were.

Gym - Bike x 10 minutes, Elliptical x 5 minutes, C2 x 1000 meters
Bench 135 x 10, 155 x 8, 175 x 4
Seated row 170 x 8 x 3
Nautilus abs 3 x 10

090509

Rest and recovery. Still having left calf issues.

090508

2 x 1000 meters , Bike x 15 minutes

Core + Knee ext 3 x 10

[Left calf cramping all day]

090507

Run x 20 minutes
Shoulder press 95 x 5 x 5
Pull ups x 15
Dips x 15
Ab bridge 1:30

090506

Gym - Bike x 10 minutes, C2 1000 meters, Ellipitical x 5 minutes.

Incline chest press 90 x 10 x 5
Incline sit ups 5 x 10

Run x 1 mile (Rained)

090505

Rest and recovery

• Lots of stretching

090504

Bike x 20 minutes
Dynamic functional stretching

090503

Track - Warm up 1600 meters
200 meters x 6 - 42 - 44 seconds
Active cool down + 100 meter strides x 2
Cool down 1600 meters

Gym - Seated row, Rear delt, Abs machine, back ext. 3 x 10 each.

090502

Track
Warm up 10 minutes - 1800 meters
100 meter strides x 2
400 - 1:19, 1:16, 1:22
100 meter strides x 2 [rib rotation]

090501

Rest and recovery

090430

Gym - Ellipitical x 20 minutes
Hammer shoulder 70 x 10 x 5
Some heel pain

090429

Bike x 20 minutes

Ab with med ball 3 x 10

Back ext 3 x 10

Pull ups 3 x 8

090429

Bike x 20 minutes
Ab with med ball 3 x 10
Back ext 3 x 10
Pull ups 3 x 8

090428

Run x 20 minutes

Chest press 180 x 10, 8, 6, 4, 2
Knees to chest abs 3 x 10

090427

Run x 20 minutes
Weighted abs 3 x 10
Back ext. 3 x 10
Dips 3 x 10

090426

Nothing this weekend.

0904224

Run x 20 minutes
Hammer incl 3 x 10
Hammer row 3 x 10
Leg press 3 x 10

090423

Gym - TM x 10 minutes

Shoulder press 65 x 10, 85, 95, 105, 115 x 5 each

Dip x 8
Pull ups x 8

090422

Gym - tm x 15 minutes
knee ext
knee curl
calf raise 3 x 10 each

090421

Gym - Bike x 20 minutes
Stretch

090420

Gym - Warm up C2 x 500 meters, TM x .5 miles
Bench 135 x 10, 155 x 10, 165 x 6
Seated row 170 x 10 x 3
Abs 3 x 10

Run x 3.5 miles

090419

Rest and recovery

090418

Ran the Oak Ridge Dogwood 5k 23:25.

6th overall and 3rd in my age group.

090417

Left work early today and played 18 holes of golf.

090416

Gym - TM x 30 minutes

090415

Gym - Warm up: Elliptical x 3 minutes, C2 x 500 meters

Shoulder press 65#'s 5 x 10
Core

090414

Gym - Warm up Elliptical x 2 minutes, C2 x 500 m
Knee ext, Leg curl, Calf raise, 3 x 10
Squats 135 x 5, 185, 205, 225 x 3 rm

Run x 20 minutes

090413

Gym - Bike x 20 minutes
Core - Ab machine, Dips, Ab ball, Back ext, Hip abd.

090412

Golf - no training

090411

Run 3.5 miles

090410

Poor sleep last night.
Rest and recovery.
Attended the Sea Ray Relays. Saw Deedee Trotter and Hazel Clark.

090409

Gym - Bike x 20 minutes
Pull ups x 20
Dips x 20

090408

Gym - Warm up Elliptical x 10 minutes

Power clean 95, 3 x 5
Pull up 3 x 6
DBell push press 40, 3 x 6

Run 3.5 miles

090407

Gym - Cardio x 20 minutes
Core

090406

Gym - TM x 20 minutes
Bench 135, 145, 160, x 10
Seated row 170, 3 x10

090403

Gym - Bike x 20 minutes
Knee ext. 3 x 10
Knee flexion 3 x 10
Calf 3 x 10
Squats 135#'s 3 x 5

090402

Not feeling well. No training.

090401

Gym - Warm up C2 x 750 meters
Shoulder press 95, 3 x 5
Push jerk 135, 3 x 3
Power shrug 185, 3 x 2

Run x 30 minutes

090331

Poor sleep - Recovery

090330

Gym - Warm up Bike x 20 minutes
Abs 3 x 10
Back ext. 3 x 10
Dips 3 x 8

Run x 20 minutes

090328

Track Warm up - 1600m
4 x 300m
1:07, 0:59, 1:00, 0:59
Cool down 1600m

090327

Bike x 20 minutes

Shoulder press 10 rm
85#'s x 5 sets

090326

Gym - Warm up Bike x 5 minutes, Elliptical x 5 minutes
Bench 135, 145, 155, 3 x 10
Seated row 155, 155, 170, 3 x 10
Abs 3 x 10
Back ext. 3 x 10
Sprints x 5 ~10 meters

Run 3+ miles (walked hills per doctors orders)

090325

[182.6]

I turned 49 today. No running or strength training.

090324

Warm up bike x 10 minutes
Dumb bell swing 35#'s 3 set of 5
Power clean 3rm
115, 135, 145, 155, 165 (failed)

090323

[185]

Warm ellipitical x 10 minutes
Squats 5rm 135, 155, 175, 175, 195

090322

Track - Warm up x 10 minutes
3 x 600 meters, 2:28, 2:23, 2:27
Cool down x 10 minutes

Gym - Bike x 10 minutes
Shoulder press 5 rm
95, 105, 115, 120, 125

090322

Track - Warm up x 10 minutes.

3 x 600 meters; 2:28, 2:23, 2:27

Cool down x 10 minutes

Gym - Shoulder press 5rm

95, 105, 115,

090321

Picked up heel inserts from New Balance. Added L-Carnitine to my supplement routine.

Track - Warm up x 10 minutes, Stretch
3 x 400 meters 1:26, 1:30, 1:33.
Cool down x 10 minutes

090320

Saw Dr. Pesut today, she diagnosed me with insertional achilles tendonitis. Started Voltaren gel for my heel.

093019

[185]

Still sore from track workout Tuesday. Heel may be getting better, no tearing pain with stretching this morning. Ortho appointment tomorrow.

090318

Warn up x 5 minutes Elliptical

Strength recovery
Bench 135 x 10, 145 x 10 x 2
Seated row 150 x 10 x 3
Dumb bell swings 30 x 10 x 3
Ab and back ext 3 x 10 each

Cool down bike x 5 minutes

090318

[182]

Sore from yesterday's workout, but no increased heel or hamstring pain. Four days off from work does a body good.

090317

Warm up 4 x laps with 100 meter stride for each straight.
Active warm up: Neck rolls, Arm swings, Leg swings, Hip rotation, Knee/ankle rotations.
Sprint drills: Arm swings, High knees, Butt kicks, Backward strides.
2 x 100 meter strides with spikes.
2 x 10, 2 x 20, 2 x 30, 2 x 40, 2 x 50, 2 x 60
Cool down 4 x laps
Stretch

090316

Travel day from Charlotte.

090315

Bike x 10 minutes
TM at 6.5 mph and 2 % grade
Push ups 2 x 10 and plank 2 x 1.5 minutes

090314

Travel to Charlotte

090313

Bike x 20 minutes
Chest press, Seated row, Back ext. 3 x 10
Ab machine 2 x 10

I believe my chair at work may be causing my leg pain.

090312

Rest and recovery (again)
My heel may be a little better.

090311

Appointment with orthopedic to address heel issue.

090310

Elliptical x 20 minutes
Squats 3rm
135, 185, 225, 235
Push ups 4 x 10

090309

My heel is still an issue, unable to run.

Bike x 15 minutes
Elliptical x 10 minutes

090308

Rest and recovery

Heel pain persists

090307

Warm up run x 10 minutes, AWU
100 meters x 6
starts x 4

Whirlpool (L heel)
Bike x 20 minutes
Knee ext, Leg curl, Calf press - 3 x 10
Shoulder press 95#'s, 5 x 5
Ice (L heel)

090305

[183]

Bike x 20 minutes
Bench 135#'s 3 x 10
Seated row 180#'s 3 x 10
Back ext and sit ups

Over the past few days I have began to experience pain in my left heel. To reproduce the pain the hamstring must be in a lengthened position with the foot dorsi flexed. Then it feels as though something is tearing in my heel.

Stretching like fiend.

090304

[181.6]

Warm up TM x 10 minutes at 6.5
Squat cleans 5 rm [95, 105, 115]
Push press 5 rm [115, 125, 135]

Track
Warm x 10 minutes
2 x 1000 meters [4:35, 4:28]
Cool down x 10 minutes

090303

Elliptical x 10 minutes, Bike x 10 minutes
Squats 5 rm
135, 155, 175, 195, 225 (failed at 3)

090302

[183.2]

Rest and recovery

090301

Stiff and sore this morning.

TM x 20 minutes: 2 minutes on 1 minute off
6.0 - 7.5 at .5 % grade
Elliptical x 10 minutes
Pull ups 3 x 12
Dumb bell swings 3 x 12; 30, 35, 40#'s
Push ups 3 x 12
Bike x 5 minutes

Restarted supplement program.

090228

[183.6]

Rest and recovery

090227

[182.2] Warm up Ellipitical x 5 minutes, C2 x 500 meters Dumb bell swings 25# 3 x 10 Push jerk 95, 115, 135, 155, 160 (1 rm), 165 no lock out Track workout Warm up 10 minutes 200 meters x 8 40 - 42 seconds final 39 seconds

090225

Warm up
Elliptical x 5 minutes, C2 x 500 meters

Bench 135 x 10 x 3
Pull ups 3 x 10
Sit ups 3 x 10
Back ext. 3 x 10

090224

Warm up and stretch
2 mile TT - 15:17

090223

Warm up x 5 minutes
CFE - 1:1 Pacing
TM 1 minute on 1 minute off x 3 rounds
7.8, 8.0, 8.2

Cool down x 5 minutes

090221

Run ~ 4.5 miles 42 minutes

090220

Bike x 20 minutes
Hip abduction 40# x 50
Weighted sit ups 20# x 50
Back Ext 60# x 50

090219

Elliptical x 20 minutes
Dips x 50
Push ups x 50

090218

Track workout -
Warm up x 10 minutes

600 meters x 3
2:41, 2:44, 2:34

Cool down x 10 minutes

090217

TM x 20 minutes @ 6.3

Squat clean 1 rm
95 x 3, 115, 135, 155, 165 failed.

090216

Rest and Recovery

090215

run x 38 minutes ~ 4 miles

090214

Very sore from the two workouts yesterday.
Rest and recovery.

090213

Noon
Warm up - Bike x 15 minutes

'Fran'
Thrusters 95#
Pull ups
21-15-9 (10:34)

PM
Warm up x 10 minutes
30m x 3, 40m x 3, 50mx3
Cool down x 10 minutes

090212

Run ~ 3.5 miles 34 minutes

Right calf and left hamstring sore.

090210

Calf too sore to run.

Elliptical x 10 minutes
Bike x 10 minutes

Dead lift (nautilus)
90 x 3, 180 x 2, 230, 280, 330, 350 x 1

090209

Right calf sore from track work out.
Warm up: bike x 15 minutes

Rounds in 15 minutes (8 rounds)
Pull ups x 5
Push ups x 10
Squats x 15

090208

Warm up: run x 10 minute, AWU

300m x 4
1:02, 1:06, 1:02, 1:01
100m stride x 4

Cool down: run x 10 minutes

090207

Warm up: Rope 4x50, Overhead Squats 4x8, Elliptical x 5 minutes

Rounds in 20 minutes (3 + row)
C2 x 250m
Sumo high pull 95#'s x 15
Pull ups x 10

Cool down: bike x 5 minutes

090206

Run (TM) 15 minutes at 6.3

Shld Press 95x3, 115x1, 135x1, 155(failed), 155(failed)
Push Press 115x3, 135x3

The run felt good, but I had little energy left for lifting.

090205

Run (TM) 20 minutes at 6.1

Sit ups 2x25
Back Ext 2x25
Pull ups 2x8
Dips 2

Feeling better.

090203

I am finally feeling a bit better. No training since last Thursday.

090201

Very disappointing not being able to run today, the weather was awesome. I am still congested and feeling bad.

090131

Still not feeling well.

090130

I'm SICK. No Training today...

090129

Warm up:

• C2 x 500 meters
• Rope 4 x 50
• Sprint drills

Clean 95#s 21 -15 - 9
Dips
8:08.27

CD bike x 5 min.

I feel like I'm taking a cold.

090128

Poor sleep last night, considered not running today.
Ran 20 min.
Hills x 4

090127

Hip Flexors are sore from track workout.
Bike x 15'
4 rds. of
Pull ups x 10
Push ups x 15
Sit ups x 20
Squats x 25

090126

Track Workout: Worked on starts. 75%

Warm and Stretch 10 minutes

3 x 10m
3 x 20m
3 x 30m

Cool Down and Stretch 10 minutes

090124 & 090125

Training for the Mason-Dixon Games - March 6, 2009
I strained my right calf playing basketball a week ago Friday. I've been unable to run since.

Squats 1rm 265 - PR by 30
Shld. Press 1rm 145 - missed PR by 5


Rest and Recovery today.