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