101231

Warm up - 5 minutes bike
10 minutes out 10 minutes back. Negative split.
2 sets of 12
Dumb bell shoulder 30, Bench 40, Row 40
Triceps 30, Curls 25, Lunges

101230

I ran 10 minutes then 2 minutes hard and 2 minutes easy. Then 14 minutes easy.
Stretch

101229

Poor sleep last night, I might have got 3 hours. I'm going back to bed, with any luck I might catch a nap.

Noon -
Bench 135 x 12, 11
2 sets of 12 each
Rear delt 40, Step ups With med ball, Pull downs 135
Upright rows 75, Lunge 75, Triceps 50, 60, Bicep 40, 45
Core - abs

101228

Noon -
Foam roll
TM (~3 miles), C2, Bike, and Elliptical (45 minutes)
Foam roll and stretch

101227

Noon -
TM x 35 minutes, ~3.5 miles
Stretch and Core

PM -
2 sets of 12 each
Seated row 140, Posterior fly 30, 40, Dumb bell press 40, 45
Dumb bell shoulder press 30, 32.5, Triceps overhead 40, Curls 27.5
Squats 145, 155, Lunge 65, Knee extension 50, Leg curl 25
Stretch and foam roll

101226

I took another day off from training today. It was due to both weather and needed recovery.

101224

Yesterday was my scheduled recovery day for the week. Last night at the basketball game my right calf decided to do the cramping thing again. I used Voltaen Gel and slept wearing a compression sleeve. This morning it feels better, but I have only been sitting around drinking coffee and catching up on my reading and writing. It's funny that in 2009 most of my lower body issues were left calf; in 2010 it is my right calf.
My goal for today is to lift and cross train.
I did not reach my goal today. I probably won't workout this weekend.

101222

Noon -
I ran 4.75 miles. 10 minutes easy then 5 x 1 minutes hard followed by 2 minutes easy. Finished with 13 minutes easy. My right hamstring is a little sore. LOts of stretching and foam roll for my calf and hamstring.

PM -
Bench 135, 12, 10
2 sets of 12 each.
Seated row 125, shoulder press 80, hammer dips 115
Squat machine 180, Lunges 65, Curls 27.5
Core

101221

noon -
45 minutes of cross training - TM, bike, C2, elliptical
Stretch and foam roll for calves

101220

Noon -
I ran ~4 miles in 33:48.

PM -
Bench 135 x 12, 9
2 set of 12 each
Pull down 120, 125, Shoulder press 75, Lunges 45
Dumb bell curls 25, 27.5, Overhead tricep 30, 40
Knee extension 50, Leg curl 20
Core

101219

1 hour cross training - TM, bike, C2, and elliptical.
Stretch

101218

AM -
I ran 4.75 miles ~8:20 pace.

Bench 135, 12 & 7
2 sets of 12 each
Pull downs 120, Shoulder press 75, Lunges
Hammer Dips 115, 125, Curls 25
Core and stretch

101217

Noon -
Run 2 x 15 minutes
Stretch

101215

Noon -
30 minutes TM
Lunges 4 x 12
2 x 12 each
Leg curl 20, Knee ext 50

101214

Noon -
Elliptical and bike x 40 minutes.

101213

PM -
TM for 30 minutes.
Lunges 4 x 12
2 x 12 each
Step ups, Pull downs 120, Upright rows 65, 75
Dips, Chest press, Leg press, Curls

101212

TM (~2.5 miles), C2, Bike, and Elliptical. 1 hour total.

101211

AM -

I ran 4 miles at the Marina this morning. My calves were ok, but my right hamstring was a little sore.

101210

Noon -
400m warm up, awu
10 minutes just under 8' pace
10 minutes ~7:45 pace

PM -
2 sets of 12 each
Squats 145, Pull downs 105, 110, Upright rows 75
Bench 125 130, Leg curl 30, Knee ext 35
Hammer dips 120, Curls 25
Core - abs

101208

Noon -
Elliptical x 20 minutes, C2 x 10 minutes, Bike x 15 minutes.

PM -
Sport cord pull downs 2 x 15, Dumb bell high pull 20# 2 x 12
LM with med ball, push ups 2 x 20, Dumb bell overhead tricep 30# 2 x 15
Sport cord curls 2 x 12, pull ups 2 x 5
Core

101207

Lunch
Easy run ~3.5 miles
Stretch and foam roll

101206

Noon -
Run 20 minutes ~2.5 miles
Lunges with med ball 2 x 16, Step ups 2 x 12
Core - abs

PM -
2 sets of 12 each
Pull downs 105, Upright rows 75, Bench 125
Leg curl 30, Knee ext 35, Hammer dips 125
Core - abs

101205

elliptical x 10', bike x 40', elliptical x 5', c2 x 5'
60 minutes cross training
Calf stretching and foam roll.

101204

I did my run on the TM (22 minutes) today. After warm up (at 6.5 mph) I did 4 x 1:30 (at 6.8, 7.0, 7.2, & 7.4) with 1:00 recovery (at 6.5). Next I did 30 minutes on the bike. I finished with lots of calf stretching and foam roll.

101203

LM
Ran 3.75 miles; slow but no calf pain. Lots of stretching after.

101202

2 Sets of 12 Each
Pull downs 95 100, Upright rows 70, Squats 140 145
Bench 120 125, Leg curl 30, Knee ext 35
Hammer dips 150
Core - abs

101129

Elliptical x 20 minutes
calf rehab

101128

bike x 30 minutes
2 sets of 12 each
pull downs 95, upright row 70, squats 140
bench 120, lunge x 16, step ups
dumbbell curls 22.5, hammer dips 150
core - abs

101127

I took the day off yesterday and today for recovery. My calf is feeling better, but i have decided not to try to run until Monday. To the gym tomorrow for some spinning and lifting.

101125

Sport cord pull down 2 x 15, dumbbell high pull 20# 2 x 15, Med ball squat 2 x 15
push ups 2 x 15, pull ups 2 x 10, step up 2 x 12
walking lunge with med ball 2 x 12, dumbbell shoulder press 20# 2 x 15, row 30# 2 x 15
Core - abs

Right calf pretty sore, too sore to run.

101124

lm
I ran to the track from The Rush. 4 laps of sprinting the straights and jogging the curves. On the return run to The Rush my right calf crapped out and I had to walk. Stretch and foam roll.

101123

2 sets of 12 each
Pull downs 90
Upright rows 70
Squats 140
Bench 120
Lunges
Step ups
Knee ext 50
Leg curl 30
Calf 90
Bicep 22.5
Triceps 100
Core - abs

4 games of volleyball

101122

lm
4.75 mile run 38:43
acd
stretch

101120

track workout
lm
800m warm up
300m x 6 (1:01 - 1:03 ~75% effort), 100m jog plus 1 minute recovery
800m cool down

101119

2 sets of 12 each
Pull downs 90
Upright rows 65
Squats 135
Bench 115
Lunges
Step ups
Knee ext 50
Leg curl 30
Bicep 22.5
Hammer Triceps dips 100
Core - abs

101118

lm
4.75 miles 38:37
acd
stretch

101116

Today begins my training with increased emphasis on developing strength.
Phase 1: anatomical adaptation

2 Sets of 12
Bench 115
Upright row 65
Squats 135
Walking lunges
Step ups
Bicep curls 20
Hammer press dips 90
Knee extension 35
Leg curl 50
Core

101115

Met with Judy today to discuss training for the Master Nationals next year in Ohio.
The Plan: This is Going to Hurt.

101110

It was a great week of training. I did a long run this morning.

lm
7 mile run [right calf and hip pain]
stretch

101113

I slept good last night, but i felt a little off most of the day.
I did my track workout today:

lm and skipping
200m x 8 with 200m jog recovery
stairs x 8
acd

101112

lm
4+ mile run
acd
stretch

101111

I did not sleep well last night, but my workout today was a good one.

lm
26 minutes fartleks
acd
Core - abs
Single leg squats x 15

101109

noon -
lm
Core - MYRTL and abs
BOSU circuit x 3
tm 1 mile
stretch

pm -
volleyball 4 games

101108

Returned from our Memphis trip yesterday. Good to be home and sleeping in my bed. I look forward to good week of training.

lm
4.75 mile run - 38:13
acd
Stretch

101106

Tm inclines x 10
Fly pull press
Swiss ball hamstring
Incline dumbbell

101104

I had to fore go my planned incline TM workout today. I started feeling dizzy before lunch and thought maybe my blood sugar was low. After eating and returning to work I began to feel nauseous. This lasted for about 45 minutes.

Justin and I are leaving for our Memphis trip tonight. I hope I am not getting sick.

101103

Am
Yoga
20 push ups
6 pull ups

Noon
lm
4.75 miles 41:04
Acd
Single leg squat x 10
Stretch

Over a minute slower than Monday's run. My legs were heavy and tired from volleyball last night.

101102

yoga

I feel great this morning, slept well last night. My goal today is to not do a lunch workout, but add some med ball, push ups, and pull ups to the volleyball pre-game routine.

Med ball
20 push ups
10 pull ups
6 games of volleyball

101101

lunge matrix
4.75 miles 39:49
acd
single leg squats x 15

101031

Saturday we went to MTSU for Kristen's band competition. The bad thing was we had to leave so early. Not enough sleep.

Last night I was up 4 or 5 times with gi issues. I was not able to do the 5k I had planned to do.

I am looking in to buying a treadmill, with the goal being to increase my mileage.

101029

I didn't sleep well again last night. The gi issue remain.

15 minutes bike
single leg squats x 15
core - abs and hips

3 games of basketball

101028

I slept poorly again last night and had some gi issues.

single leg squats x 20
20 minutes bike
snatch press 65
push press 65, 85
clean 85, 105
high pull 105, 125

101027

I slept great last night and was surprisingly not sore.

20 minutes bike
bosu circuit x 3
single leg squats 30
leg curl 30

101026

I slept poorly lastly night, i believe it was related to what I ate for dinner. I think I am going to try to quit eating like that.

I made the decision to take a little break from running.

We played 6 games of volleyball tonight and won 5. So, it's not like I am not working out.

101025

Bosu circuit
Single leg squat x 20
15' bike
Core - hips and abs
Stretch

I was reading Lolo Jones tweets today and she said she will be taking another week off. She also said that 97% of the T&F athletes have already started training for next year. This makes me consider if I should be taking some rest and recovery time.

101024

Another good night's sleep, I didn't get up until 9. Not too sore today. I guess I'll see how how things go with the long run later.

Just got back from my long run. Felt good.

Lunge matrix, forward, retro, and lateral skipping.
7 miles 1:02.31
ACD with stretching

101023

I slept good last night. My right heel is a bit sore this morning as it is most mornings. Probably needing another recovery week.

Track workout today.
Lunge matrix
Forward, retro skipping and laterals
In doing single leg squat i discovered right leg weakness. This may be the reason for my right hip pain.

5 x 1000m
1:11, 1:15, 1:17, (right hip started hurting)1:34, 1:42
cool down

Iced

101022

am -
yoga

noon -
lunge matrix
4.5 miles run, 45 seconds faster than Monday's run.
My right hip is still sore, but not too bad.
ACD

101021

My hip is still a bit sore today.
I reviewed the results from last year's masters nationals. I am trying to determine which event would I have the greatest chance for success. Regardless of which I choose, it's going to take a tremendous effort to be elite.
This is going to hurt.

noon -
20 minutes bike
core - abs and hips

101020

I slept better last night, but I am still sore and stiff from volleyball last night.
am -
yoga

noon -
15' bike
Chest press, pull down, shoulder, and core circuit x 2
Bosu upper body circuit x 2

pm -
ORTC track workout
not feeling it tonight, right hip hurting
lunge matrix
forward and lateral skipping
800m warm up
200m x 2, 300m x 2, 400m x 1

101019

Poor sleep last night following a stressful day at work. Could it be karma?
No cross training today.
My right calf is still a little bit of an issue.
We played volleyball tonight [low back and neck stiffness after volleyball]
yoga

101018

lunge matrix
4.5 miles (OR loop) 39:15
stretch

101017

lunge matrix
7 miles on the Neyland Drive Green way
1:00.32
ACD

101016

I traveled to Chattanooga today to watch the Lady Vols compete in the Front Runner XC meet. It's educational to watch athletes at this level.
Prerace drills
Cool down run
Strides

Warm-Up: Skipping Exercises from CoachJayJohnson on Vimeo.

101015

5 mile loop in Oak Ridge under 40 minutes
stretch

Per coach jay "metabolic fitness precedes structural readiness"
Take care of the little things

101014

bike x 20 minutes
leg curl 2 x 10

P90X - back and biceps

101013

bike x 15 minutes
core - abs, hips, MYRTL

lunge matrix
1600m warm up
4 x 400m x 2
1st 4 ~ 1:30
2nd 4 ~1:23
ACD

101012

lunge matrix
run 3.66 miles 31:43
ACD, stretch

P90X - chest, shoulders, triceps

101011

16 holes golf

volleyball

101010

No run this morning which makes 2 consecutive missed long runs. Friday's run was a tough with GI issues, but my legs have just been gone pretty much since last Saturday's VMC 5k.

Very tired today, napped during Titan - Cowboy football game.

101009

yoga 2 - 5 minute sessions

101008

med ball haybales
lunge matrix
5.25 mile run [GI issues]

101007

med ball haybales
med ball high toss
p90x back and biceps

101006

lunge warm up
xc loop at victor ashe x 3
active cool down

101005

Lunge circuit
2.43 miles
Core - abs, MYRTL

volleyball

101002

VMC 5k
22:35 All American Standard
1st age group
32nd overall

101001

P90X - chest, triceps, and shoulders

100930

recovery run - 20+ minutes
Core - hips and abs

100929

5 miles Fartlek 6 quarters
ACD
squats x 20, lunges x 20

100927

3.66 miles
ACD
squats x 20, lunges x 20

Volleyball (first games of the indoor season)

100926

7 miles 62'
active cool down
squats 3 x 10, lunges 2 x 10

100924

Time trial
5 miles - under 42 minutes
30 squats, 20 lunges

100923

P90X back and biceps
core - abs

100922

ORTC track workout
3.2k warm up
ladder 2, 4, 6, 8, 6, 4, 2
1.6k cool down

100921

20 minutes bike
leg curl, knee extension, calf raise
core - hip and abs

volleyball

100920

P90X - chest, shoulders, and triceps

100919

9 miles

100917

5.25 miles

100915

ORTC
1200m warm up
8 x 400m
400m cool down

100914

15' bike
5' C2 1080m
Core - hips. Abs, shoulders

volleyball

100913

8 miles - Cherokee Blvd.
15 ice bath

100912

5 miles 42:22

100911

Day & Zimmermann 3k (course was long 2.12.miles)
2nd age group
42nd overall

100910

20 minutes bike
5 minutes C2
Core - hips and abs

100909

20 minutes bike
5 minutes C2
Core - hips and abs
20 push ups (1200)
P90X - chest and back
165 push ups (1365)

100907

20 minutes bike
5 minutes C2
Core - hips and abs

Volleyball

100905

6 mile run 57.47
9:38 pace

100903

5 mile run ~47 minutes

100902

P90X shoulders and arms
1' pedestal
20 crunches

100901

ORTC track workout
3.2k warm up
800m (3:30) followed by 400m (cool down) x 4 (3.8k)

100831

15' bike
135# squats 3x7
30# dumbbell shoulder press 3x8
35# knee extension x12
35# leg curl x12
55# hip abduction

volleyball

100830

5.75 miles 48'
P90X - upper body
145 push ups (1180)
1' pedestal
20 crunches

100829

~7 miles 66'

100827

5 miles 42'
Core
Hips
40 push ups (1035)
40 crunches
1' pedestal

100826

15' Bike
Core
40 crunches
1' pedestal
hips
Hammer
Bench press
Incline press
Shoulder press
Row

100825

ORTC track workout

3.2k warm up
ladder 200, 300, 400, 600, 800, 600, 400, 300, 200 (3.8k)
1k cool down
stretch

100824

volleyball

100823

5 mile run 44 minutes
P90X upper body
130 push ups (995)

100822

7 mile run 1:04
20 push ups (865)

100821

20 push ups (845)

100820

5 mile run
20 push ups (825)
20 crunches
1' pedestal

100819

40 push ups (805)
20 crunches
40 rows
1' pedestal
15' bike

100818

40 push ups (765)
ORTC track workout
wu 3.2k
awu
800m x 4 3:30
cd 1.6k

100817

60 push ups (725)
40 crunches
40 rows
1' pedestal
20' Bike
Squats 135 - 5, 2x6
Shoulder press 95 - 3x5
volleyball

100816

5 mile run
60 push ups (665)
20 crunches
25 rows
1' pedestal

100814

Right heal too sore to run
60 push ups (605)
20 rows
1' pedestal
60 crunches

100813

75 push ups (545)
40 rows
1' pedestal
60 crunches

100812

70 push ups (470)
50 rows
45' run
1' pedestal

100811

40 push ups (400)
40 rows
1' pedestal

100810

70 Push ups (360)
140 Rows
30 sit ups
Run 38'

100809

50 Push ups (290)
60 rows

100808

100 push ups (240)

My right heal was more sore this morning. I'm glad I took yesterday off from running.

100807

70 push ups (140)

100806

pm -
run 5 miles 47'
ice and stretch
70 push ups

100805

noon -
bike 15 minutes
incline bench 115 3 x 6
squats 135 3 x 6
core - abs and hips

100804

pm -
ORTC track workout
warm up 2k
awu
400m x 6 - 1:45 - 1:30
cool down

100803

am -
stretch and core

pm -
volleyball

100802

pm -
run 5 miles - quarter mile splits 14 of 20 below 2:20
stretch

core - abs and hips
stretch

100731

am -
Run 45 minutes
Stretch

100730

noon -
bike x 20 minutes
core - hips
stretch

100729

noon -
Elliptical x 15 minutes
bench 115 - 3 x 6
squat 135 - 3 x 6
dumb bell swing 20, 22.5 - 3 x 6
pull ups 3 x 6
core - abs
stretch

100724

Tennessee Senior Olympics State Finals
am -
400m - 62.59 Silver Medal - National Qualifier
pm -
100m - 13.58 Bronze Medal - National Qualifier

100721

poor sleep last night

pm -
ORTC track workout
wu - 1200m
fartlek
100m (straights) x 2 laps
200m x 2 laps
100m (turns) x 2 laps
cd

100720

pm -
volleyball - we made it to the finals but lost. Skinned the crap out of my knee. I hope it does not affect my track meet this weekend.

100719

noon -
bike x 15 minutes
core - abs and hips

pm -
run x 30 minutes
pace just under 9 minutes/ mile

100718

I am feeling a bit disappointed from the Crazy Mile results.

am -
run x 72 minutes ~8 miles
stretch

i was pretty tired the rest of the day.

100717

pm -
bike x 10', tm x 10', bike x 10'
bench 115 - 3 x 6
squats 135 - 3 x 6
pull ups - 3 x 6
kettle bell - 3 x 6
tm x 10'
stretch

100716

pm -
Crazy Mile 6:31
3rd age group
27th overall
[temperature 104]

100714

pm -
ORTC track workout
WU - 1.6k
[2 x 400m with 400m jog recovery] x 2
1:20 for the first of 2, 1:30 for the second
CD - 1.6k + stretch
Total 6.4k

100713

noon -
free motion circuit 3 x 10
push ups 3 x 10
pedestal x 45s + stretch

pm -
volleyball

100712

am -
tm 30 minutes
push up ball crunch combo x 10
pedestal
one leg squat 2 x 7

100711

am -
run 5 miles [~45 minutes] + 3 40m strides
stretch
core hip

week total 163 minutes

100710

am -
run 45 minutes + 2 40m strides
stretch + hip core

100708

noon -
core (shoulder, hips, abs, low back)
dumb bell shoulder press 25, 30, 35 - 10 each
[right calf is improving - began multi vitamin yesterday]

100706

am -
run 38 minutes
stretch and foam roll

pm -
volleyball - lost all three
{strained right calf and re-injured right toe]

100705

am -
run 35 minutes same course as Saturday
stretch and foam roll

100704

am -
run 36'
pool, hot tub

100703

am -
run 40'
ice and stretch

100701

noon -
Elliptical x 15’
Stretch & foam roll
Free motion circuit
Pedestal 30s, ab & back extension 2 x 10 each

100630

pm -
ORTC track workout
2k warm up
awu form drills
[3 x 400m with easy 200m followed by a hard 200m] x 3
42s - 50s
cool down [right calf sore]
5.6k total

100629

noon -
elliptical x 15 minutes
Free motion circuit 3 x 10

pm -
25 minute easy run
5k

volleyball

100628

pm -
2k warm up
awu
3 x 600m
2:18, 2:16, 2:12
2k cool down
5.8k total

100627

pm -
bike x 20 minutes
med ball + kettle bell
hoist circuit x 1

100626

am -
volleyball
ice and heat today for my sore heal

100624

noon -
bike x 10 minutes
stretch
leg press 180 x 10 x 4
free motion - chest press, shoulder press, pull down

100623

pm -
ORTC workout
2k warm up + awu
800m x 5
3:40, sprint straight jog curve x 2, 3:15, sprint straight jog curve x 1
cool down
[sore right Achilles and left hamstring] iced

100622

am -
easy run - 34'
stretch + ice

noon -
Breathe-downs -45,65,85,105#
Dumb bell press 6-8 -35#
Side to side 2
[Dumb bell Bench 8-10 -45# + Leg extension 10 + Leg curl 10] x 3 sets
Stretch & foam roll

pm -
volleyball

100621

noon -
bike x 20 minutes
core + stretch

100619

Secret City Home Run 5k
22:51
28th overall
1st age group

100617

noon -
warm up
Push press 115, Hang clean 135 (3 x 3 each)
Box jumps with 10 (3 x 6)
Step ups 3 x 8

100616

am -
Warm up 1.5miles
Awu + drills
600m, 400m, 200m with equal distance jog
2:10, 1:20, 0:36
Walking Lunge 2 x 10
Pedestal 30s + Push ups x 15 + Stretch + Shoulder stability

106015

am -
bike x 10 minutes
breathe downs 45, 65 x 3, 115
plate lift 25# x 6 x 4
[rows + leg extension + leg curls] x 4
curls 65 x 6 x 2
overhead press 30, 35 x 10 - 12 + sit ups x 15 x 2

100614

am -
warm up
awu
[300m + 100m recovery + 300m] x 2
97, 60, 55, 57
stretch + pedestal x 30s + lunges x 8 + push ups x 15

100612

pm -
heat acclimation run (Hotter than Hell)
1.7 x 1.7

100610

am -
pedestal 30s

noon -
Push press 95, 105 Hang clean 115, 135 [3 x 3]
Box jumps [3 x 5] 10#s
Step ups 3 x 5 - 8

100609

am -
100m x 5 x 3 
rest 1 minute between reps, 10 minutes between sets
15-17 seconds
sit ups x 15 + back extension x 15
stretch

100608

am -
sit ups x 15

noon -
Breathe-downs 45#
Push outs 6 15#
Side to side 2 15#
Bench 8 115# + Leg extension 10 35# + Leg curl 6 - 8 25#, 35#
sit ups 3 x 10

pm -
volleyball
sit ups x 15

100607

am -
220m x 4 
Rest 4 minutes between reps
47, 42, 43, 39
[pcs + sit ups x 15 + stretch + push ups X 15] x 2

100606

[pcs + sit ups x 15 + stretch + push ups X 15] x 2

100605

pm -
pcs + sit ups x 10 + push ups x 10
stretch

total sit ups for the week = 60

100604

am -
beach run 3.5 miles
[pcs + sit ups x 10] x 2
stretch right hamstring is sore

100603

pcs + sit ups x 10
stretch

100602

am -
2 x 2 [17:05, 15:57] 33:02
pcs + sit ups x 10

100601

sit ups x 10
pcs
stretch

100531

am -
track workout [Myrtle Beach High School]
warm up + awu
3 x 400m [1:24, 1:18, 1:15]
stretch

100530

Core - pcs

100528

am -
track workout
100m 3 x 5
stretch

100527

noon -
3 x 3 each of: push press 95#, hang clean 115#
box jumps 3 x 5
knee extension 3 x 8
leg curl 3 x 8

100526

am -
track workout
200m x 3

noon -
bike x 20 minutes
stretch + core

100525

am -
hip strength, core

noon -
strength 3 x 5
bench 135, squat machine 180, row 145, shoulder press 65
stretch

pm -
volleyball [three games]
stretch + foam roll

100524

am -
hip strength + stretch

pm -
track workout
easy does today, hamstring held up well
iced post run
stretch + foam roll

100522

pm -
warm up 4 x 400m strides on the straights
awu
40m x 3 with 60m jog
200m at 34s
on second 200 left hamstring strained
iced [need lessons learned from today's track workout]

100521

am -
awu + hip strength

noon -
bike x 5 minutes, c2 x 1000m
3 rounds each of:
shoulder press 65# x 10, bw squats x 10, pull ups x 7
3 rounds each of:
box jumps x 5, pedestal x 30s, push ups x 10
stretch

pm -
stretch + foam roll

100520

am -
awu + hip strength

noon -
awu
30 minute easy run ~3.5 miles
stretch + foam roll

pm -
stretch + foam roll

100519

noon -
bike x 20 minutes
hips & core x 10 minutes

pm -
warm up - awu
30m with 370m recovery x 4
300m x 2 1:00

100518

am -
shoulder 10 x 12 x 3
core + stretch

noon -
run easy 35 minutes ~3.9 miles

pm -
volleyball [league champions 16 - 2]
not feeling well today

100517

noon -
awu
run - ~1.5 miles [left knee pain - i had to walk back to the gym]
bike x 13 minutes
stretch

pm -
ice x 2

100516 - week 10 of 12

~13 miles last week

noon -
7 mile run
stretch

100512

noon -
overhead squat 45 x 5 x 3
snatch press 65 x 3 x 3
snatch pull 115 x 3 x 3
core

pm -
track workout
800m x 4 3:16 - 3:19
300m x 4 1:03 - 1:10

100511

am -
shoulder strength - stretch

noon -
awu
easy 34 minutes ~4 miles
pedestal 20s x 2, push ups 2 x 8, stretch

pm -
volleyball

100510 week 9 of 12

~23 miles last week

noon -
awu
run easy 34 minutes ~4 miles
stretch

100508

am -
warm up + hills x 6 + cool down
volleyball

100507

noon -
elliptical x 5 minutes
power cleans 95 x 5 x 3
push press 95 x 5 x 3
sit ups 6 x 10

100506

pm -
track workout
warm up + awu
8 x 200m with 200m walk/jog recovery
42s - 45s
lq1 + MYRTL + pedestal x 40s

100504

noon -
awu
warm up
[800, 600, 400, 200]
[800, 600, 200]

pm -
volleyball

100503

noon -
awu
easy 30 minutes run
stretch

am -
easy 15 minute run
strides x 6

100502 week 8 of 12

noon -
run 65 minutes ~ 7.1 miles
stretch

100501

am -
volleyball

100430

noon -
bike x 3 minutes, C2 x 500m5
hang clean 95 x 3
squats 95 x 5
dbell swing 25 x 7
sit ups x 10
pull ups x 3, 4, 5
stretch

100429

noon -
awu
run 30 minutes [very tired and sore, i haven't recovered from last weekend yet.]
stretch

100428

noon -
awu
easy 30 minutes
stretch

pm -
elliptical x 10 minutes
MYRTL, kettle bell 20#s 3 x 5
hoist circuit

100427

noon -
awu
easy 30 on the tm
pedestal x 2, MYRTL

pm -
volleyball

100426

noon -
awu
easy 30 on the tm [still sore]
MYRTL and stretch

100425

pm -
It's been 2 days since Senior Olympics and I am still sore.
Bike x 10 minutes
pedestal x 2, MYRTL
med ball, kettle bell
hoist circuit
stretch

100423

am -
Senior Olympics
100m - :13.28
800m - 3:28
200m -
400m - 1:10
1500m - 7:07

100421

pm -
bike x 10 minutes
pedestals 2 x 20s
med ball wall toss x 3
kettle bell 3 x 5 single arm
hoist circuit x 30

100420

noon -
awu
tm wu .25 miles
.5 miles at 7 mph
.38 miles at 7.3 mph
.25 miles at 7.6 mph
4 x 60m strides
free motion chest press and pull down x 25 each

pm -
volleyball

100419

noon -
awu
easy 30
stretch + 20 push ups

100417

am -
Oak Ridge Dogwood 5k
1st Grand Master
6th overall
23:10

100415

pm -
warm up + awu
4800m in 23:53
4 x 200 44, 47, 45, 44

MYRTL + Pedestal 20s x 2

100413

am - MYRTL

noon -
awu
measured by Nike+
2 x .5 miles - pace ~7 minutes / mile
3 x ~300m pace sub 7
1 x .5 miles pace ~7 minutes / mile
1 x .25 miles pace ~7 minutes / mile
stretch

100412

pm -
awu
easy run with Kristen ~3.5 miles
strides x 6

100410 & 100411 - week 7 of 12

am - (Sunday)
awu
1 hour run ~ 6 miles
stretch

am - (Saturday)
volleyball

noon -
warm up barefoot on grass
1500m TT 6:12
3 x 150m in and outs (in spikes)
cool down barefoot on grass

100409

noon -
easy 20 minute run

100408

poor sleep
pm -
warm up + awu
4 x 400m 1:22, 1:26, 1:23, 1:24
ice

100407

no run today
pm -
walked 9 holes of golf

100406

poor sleep
pm -
warm up + awu
3 x 1600m 6:54, 7:12, 7:26
cool down + stretch + ice

100405

noon -
awu
easy 30 ~3.5 miles
stretch + upper core

pm -
awu
easy 15 + 6 x 100m strides ~
stretch

100404 - week 6 of 12

noon -
long run ~6.5 miles
stretch
My legs were tired the rest of the day

100403

am -
warm up, awu
5 x 600m
2:29, 2:20, 2:21, 2:23, 2:25
stretch

100401

noon -
awu
~3 mile average under 8 minutes
med ball sit ups x 30, push ups x 30

100331

noon -
easy 30 minute run
pull ups x 20, back extension x 20
stretch

100330

noon -
ran to park (hard out and back)
2 x figure 8 loop 5:12, 5:08
starts x 4
stretch

100329 - week 5 of 12

noon-
awu
easy 30 minutes, ~3.4 miles
push ups x 30, med ball sit up x 30
stretch

100327

am -
hills (dyestone gap) x 3

volleyball

100324

pm -
easy 34 minutes ~3.75 miles
stretch

100323

noon -
core abs, hips shoulder
stretch

pm -
track workout
5 x 1000m
4:18, 4:19, 4:19, 4:49(terrible stitch), 4:39

100322

noon -
very tired today
awu
tm x 30 easy ~3.25 miles
stretch

100321 - week 4 of 12

am -
68 minute run ~7 miles

noon -
bike x 10 minutes
med ball, kettle bell, core hip & abs, stretch
hoist circuit x 25

100320

am -
track workout
warm up - awu
time trial 1500m x 6:27, 800m x 3:17
cool down & stretch

100318

pm -
track workout
warm up - awu
4 x 400m
1:22, 1:27, 1:30, 1:26

100317

noon -
awu
easy run 30 minutes
stretch

pm -
bike x 10 minutes
core abs and hips
med ball and kettle bell
hoist circuit

100316

pm -
run 3 x 1 mile
7:04, 7:18, 7:11
stretch

100315

noon -
easy 30 minutes ~3.3 miles
stretch

100314 - week 3 of 12

am -
run relaxed 65 minutes ~6.6 miles
stretch

100313

am -
track work out
5 x 600m
2:26, 2:33, 2:33, 2:34, 2:41

100311

pm -
warm up .25 miles, awu
3 miles at 2:05/quarter
cool down .25 miles, stretch

100310

noon -
easy 30 minute run ~3.4 miles
stretch

pm -
bike x 10 minutes
med ball, kettle bell
hoist circuit

100309

pm -
warm up, awu
.75 miles x 4 5:16 - 5:26

100308

noon -
awu
run x 30 minutes ~3.27 miles
med ball sit up 3 x 10, hip strength

pm -
run x 15 minutes ~2.4 miles
6 x 100m strides

100307 - week 2 of 12

am -
run x 60 minutes
~6.5 miles

noon -
bike x 10 minutes
stretch, med ball, Hoist Circuit

100306

Track workout
warm up 1 mile
awu
4 x 600 - 2:34, 2:27, 2:37, 2:31

100305

noon -
awu
run 5k at 8:05 pace

pm -
stretch

100303

noon -
awu
tm x 30 minutes ~3.5 miles
stretch
med ball sit up x 30, pull ups x 12

100302

am -
awu

noon -
awu + tm wu x 5 minutes
tm 1k x 4 at 7.5 mph
stretch

100301 - week 1 of 12

Began 12 week mile training program today
noon -
awu
run 28 minutes ~3.2 miles
stretch

pm -
warm up + awu
100m strides x 6
stretch + push ups x 20, med ball sit ups x 20

100228

am -
elliptical x 15 minutes
stretch
med ball & kettle bell
Hoist circuit x 1

100227

am -
run x 45 minutes ~5 miles

100226

noon -
tm x 37 minutes ~4 miles
med ball sit ups x 30
pull ups x 10

100225

noon -
awu
tm x 30 minutes ~3.5 miles
med ball sit ups x 40
push ups x 30

100223

noon -
awu
run x minutes ~4 miles
stretch

pm -
volleyball x 6 games

100221

am -
bike x 8 minutes
core
kettle bell 20#s x 10 x 3
med ball
shoulder press 3 x 10

run x 26 minutes ~3 miles

100220

noon -
awu
run x 48 minutes ~5.4 miles
hammer push / pull 3 x 10
core / legs

100219

noon -
run 40 minutes ~4.5 miles
core / stretch (15 x 10)

100218

noon -
awu
run x 34 minutes ~4 miles
stretch

100217

noon -
tm x 17:30 ~2 miles
hip / core
med ball

pm -
awu
volleyball

100216

noon -
awu
tm x 37 minutes ~4 miles
stretch

100214

am -
run x 36 minutes ~4.1 miles
right knee still sore - iced after run

100212

noon -
R knee too sore to run
bike x 15 minutes
squats 115 x 10 x 3
incl 95 x 10 x 3
pull downs 105 x 10 x 3

100211

noon -
tm x 37 minutes ~4 miles
stretch

100210

noon -
tm x 15 minutes ~1.6 miles
shoulder
knee extension
knee flexion

pm -
volleyball

100209

noon -
tm x 36 minutes ~4 miles
stretch

100208

noon -
Right knee too sore to run
bike x 15 minutes
core + medicine ball

pm -
core / stretch (15 x 10)
medicine ball

100207

pm -
run x 45 minutes ~5.1 miles

100206

pm -
tm 36 minutes ~4 miles
combo decline / low row 3 x 10
squat 3 x 10

100205

am -
core / stretch (15 x x10)

noon -
tm x 15 minutes ~1.8 miles
core (hip, abs, shoulder) / stretch

100204

am -
core / stretch (15 x 10)

noon -
awu
run 34 minutes ~4 miles
stretch

100203

Been sick and snowed in for 6 days.

am -
core / stretch (15 x 10):
hip 4 way, bridge, push up, standing hip flexion, extension, shoulder ER, diagonal. bicep, tricep, 3 yoga moves

pm -
Volleyball 6 games

100128

awu
Run x 31 minutes ~3.6 miles
stretch
My legs were tired today.

100127

TM Walked 10 minutes
Core and stretch

Volleyball

100126

TM x 15 minutes ~1.76 miles
pull down 3 x 10
squat 3 x 10
incl. 3 x 7
Stretch

100125

TM x 30 minutes ~3.5 miles
stretch

Run x 21 minutes ~2.4 miles
Core/stretch

100123

TM x 16 minutes ~2 miles
pull down 3 x 10
squat 3 x 10
incl 3 x 6

100122

171
Run 37 minutes ~4.6 miles Turkey Creek Greenway

100121

172
Run x 34 minutes ~3.4 miles

100120

172

TM x 30 minutes ~3.2 miles

Volleyball x 2 games

100118

run x 25 minutes ~2.8 miles
hip strengthening 2 x 10
stretch

100117

run x 58 minutes ~ 6.1 miles

100116

run x 34 minutes ~ 4 miles (reached goal of 20 miles this week)
hip strengthening

100115

173

run x 31 minutes ~3.5 miles (did not feel strong - poor sleep last night)
core
push ups 2 x 10

100114

172

100113

awu
run x 36 minutes ~4.1 miles
stretch

volleyball

100112

awu
TM x 15 minutes ~1.7 miles
MYRTL/core

100111

100111

awu
TM x 15 minutes ~1.8 miles
pull down 3 x 10
rows 3 x 8
incl 3 x 5
tricep pressdown 3 x 12

100110

Run x 45 minutes ~5 miles

100109

TM x 35 minutes ~4 miles
Chest press 3 x 10
Squat 3 x 10 stretch/core

100108

awu
TM x 40 minutes ~4.3 miles
shoulder press 3 x 10
stretch

100107

174

100105

TM x 20 minutes ~2.4 miles
pull down 3 x 8
seated row 3 x 8
press downs 3 x 10
stretch

volleyball

100104

TM x 15 minutes ~1.85 miles
Core & MYRTL

100103

TM x 30 minutes ~3.6 miles
Incline press 115 x 6 x 3
leg press 180 x 10 x 3

100102

run x 46 minutes ~5.2 miles
dyestone gap hill