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.