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