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