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.