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