111231

I did not do my strength today due to the rib issue. It is quite a bit better today but still some pain. My calves a sore from the stadium steps.


XT 
I did 20 minutes on the TM (walking) and some core and stretching. 
I'm thinking about getting back in to Crossfit. 

111230

Track

My weight this morning was 177.4.

KHS

Active warm up, stretch and drills

1 mile in outs last 200m :32.7

I'm working through some serious pain today. I've got a rotated rib on the left. This is making breathing difficult especially during recovery. Fortunately my workout should not make it worse.

6 sets of 3 stadium stairs.

Where is the nice weather I was expecting today?

Post workout - Lots of stretching, some heat, and ice. I even got out my chair massage but still limited relief from rib pain. 

111229

XT

I weighed 177.8 this morning.

Noon -

Elliptical x 15 minutes and Bike x 15 minutes

Stretch

111228

Leg press

My weight this morning was 176.4. I am still a little sore, but my legs were not hurting like last night. I felt like a real track guy yesterday, doing work in the nasty weather. It would be awesome if I had an indoor facility to practice in. I should email UT to see what is available there.

Noon -

Sauna for 3'; Nautilus stair master 2' @65

Hip adduction, abduction 70#, and extension 115# 20 each Nautilus abs 80# x 20

BW lunges x  10,  back extension x 15, TRX push up and row x 10,  side and front plank x 20s, BW calf x 15

Stretch and active ROM

Leg press 180# 1 set of 10,  230# 3 sets of 10

BW lunges x 10,  BW calf x 15

Jammer 90# 3 sets of 5

Hammer GB row 110#, 3 sets of 8

BW lunges x 10,  BW calf x 15

Shoulder combo (shrugs, press, lateral, and front raise) 40/50#, 30/35#, 20/22.5#, 10/12.5#, 2 sets of 10; Rear delt 50# 2 sets of 10

Stretch

111227

Track

My weight this morning was 177.8. It's back to work today. I hope the weather breaks around noon for my track session.

ORHS

Active warm up, Stretch / drills

1 mile in outs last 200m :35.9

6 x 200m with 2' rest

Goal = ~35

:39.6; Miss-timed ~:38; :38.8

:38.7; :39.8; :38.6

I only got in 6 of my planned 8 due to freezing rain,  high winds, and L calf tightness.

Stretch

It's a couple hours post workout and I'm already sore.

111224

Track

My weight this morning was 179, not too bad considering its the holidays.

KHS

Active warm up, Stretch / drills

1 mile in outs last 200m :31.7

150m x 6 with 5-10' rest

:23.2; :23.8; Miss-timed

:24.2; :24.4; :23.9

111222

I weighed 178.4 this morning.

Noon -

Active warm up

BW lunges 2 sets of 10, TRX push ups and row x 10, plank 30 sec, Hip abduction and flexion 70# x 20

Subbed Nautilus dead lift 90# 1 set of 8, 140# 3 sets of 5

Push press high pull combo 65# 3 sets of 8-5

Free motion

Standing Chest 60#, 3 sets of 12 

Standing Lat 80#, 3 sets of 11

1 leg squats 3 sets of 8 with 25# kettle bell

Swiss ball core

Stretch

111221

177.2 is my weight this morning. I did some core and yoga.

I've been addressing my L calf issue by using foam roll, the stick, Voltarin gel, and compression sleeve. The issue seems to be improved.

My groin issues presents a bit differently today. There is a slight burning sensation that is new. I need to decide or differentiate this issue with something relative to the lower abdominals. I've been addressing this with hip flexibility and strengthening.

The weather pushed me inside to the TM. I was still able to get my fartlek in.

BW lunges 2 sets of 10, leg swings, stretch The TM work went as follows:

10' @6.0

2' @7.0

2' @6.0

2' @7.2

2' @6.0

2' @7.4

2' @6.0

2' @7.6

6' @6.0

Cool down x 5' with stretching

Lateral hip strengthening

111220

I weighed 178.4 this morning. It seems that without more serious diet changes 175 may be the best I can do. I've pretty much eliminated sweets and reduced alcohol intake.

Noon -

Bike x 20 minutes

Stretch

111219

177.4

BW Lunges  2 sets of 10, TRX push ups and row x 10,  front and side plank 30s

Leg swings and stretch

Box jumps 3 sets of 8, single leg hops 3 sets of 6 [ probably need to eliminate due to knee issues ]

Hip add & abd 55# x 20 each

Squats 135#, 160# 2 set of 8, 190#, 210#, 2 sets of 5 [ I had some L knee pain, not with the lift but loading the bar ]

Bench 135# 1 set of 8, 170#1 set of 5 , 180# 1 set of 3

Pulldown 150#,  3 sets of 5

Core = crunches and v-sits x 30, back extension x 15,  Nautilus abs 80# x  20

Stretch

No knee issues post workout. However, my L calf feels like its wanting to cramp.

111218

176.4 this morning. I had a pretty bad coughing attack this morning around 2. I thought I was on the mend. I should still be able to get my run in today.
I was not able to run today, I have relapsed. Maybe I should not have ran yesterday.

111217

176.2

I am feeling a bit better this morning so I'm out the door as soon as it warms up a bit. Only 37 at present.

Walk 10' TM

Leg swings

Push ups, med ball abs with leg lift, and chair dips 50 seconds each 

Run 10' TM

Hills Dyestone Gap

:42.1

:40.8

:40.9

:39.9

:40.2

:36.9 

2' rest then walk back between each

111216

My weight was 178 this morning. I'm still feeling under the weather. Pretty disappointed that I've missed 2 training days, 3 after missing today. The bright side may be that I've allowed some healing time for my strained adductor.  
At lunch today I went to the gym and did my 30 minute spa routine. 10 minutes each of hot tub, sauna, and steam room. Tomorrow I must be well enough to run. 

111215

I weighed 177.6 this morning but I'm still sick. I did some push ups and sit ups this morning. I had thought I was going to run today but decided it wasn't in my long term benefit to run through the cold.

111214

I'm sick and it sucks. I missed a run day today and I hope it is the only one I miss. I took sweets out of my diet today. 

111213

I'm not feeling too good today. I didn't go to work. My weight this morning was 178. Today was a scheduled XT or rest day. I hope to be feeling better tomorrow, I need to run.

111212

We had Justin's birthday dinner last night which means I need to tighten up a bit this week. I weighed 180 this morning. I'm also fighting off a cold.

Noon -

Hip adduction, abduction 70#, and extension 115# 20 each

Nautilus abs 80# x 20

BW lunges x  10,  back extension x 15, TRX push up and row x 10,  side plank 1 set of 10, front plank x 20s, BW calf x 15

Stretch

Leg press 180# 4 sets of 10

BW lunges x 10,  BW calf x 15

Jammer 80# 3 sets of 6

Hammer GB row 100#, 3 sets of 10

BW lunges x 10,  BW calf x 15

Shoulder combo (shrugs, press, lateral, and front raise) 40#, 30#, 20#, 10#, 2 sets of 10

Stretch

111211

Track workout


KHS track
Active warm up 
1 mile in outs last 200m :33.6 


Stretch / drills  
100m 
:15.5, :15.8, :15.7, :16.0, :15.5, :15.3, :15.3


Stretch and foam roll

111210

Leg swings and stretch

Endurance - Details

111209

I weighed 176.8 this morning.

Noon -

BW lunges 2 sets of 10, TRX push ups and row x 10, Nautilus abs 80# x  20, side plank 1 set of 10 + 10 sec, back extension x 15

Hip abduction and flexion 70# x 20 

Stretch and leg swing

Box jumps 36' 3 sets of 5 and single leg hops 3 sets of 6

Dead lift 135# 1 set of 3, 170# 3 sets of 3

Shoulder press 65# changed to 3 sets of 10

Free motion

Standing Chest 60#, 3 sets of 12 

Standing Lat 80#, 3 sets of 10

Stretch

111218

I weighed 177.8 this morning. My L adductor is still sore. I've increased my emphasis on stretching.

I'm working through lunch toady, I hope I can get my lifting in this afternoon.

I didn't make it to the gym--I'll need to readjust the plan. 

111207

I weighed 178.2 this morning.

Noon -

BW lunges 2 sets of  10,  TRX push up and row x 10 Stretch and leg swings

Warm up 5'

1 - @8.0

2 - @8.2 for first .1 finsished @8.0

3 - @8.0 last .1 @8.3

4 - @8.0 last .1 @8.4

3' walk recovery and L leg stretch between reps

Cool down and stretch 

111206

I weighed 177.2 this morning.

PM

TM x 25 minutes

5' walk, 15' run, 5' walk

111205

My weight this morning was 178.8.

I've been reading a document published by Clyde Hart about training for the 400m. Clyde is one of the most successful 400m coaches in the world. I would like to incorporate some of his principles into my routine.

BW Lunges  2 sets of 10, TRX push ups and row x 1 0, hip add & abd 55# x 20 each, front plank 30s,

Leg swings and stretch

Box jumps 3 sets of 6, single leg hops 3 sets of 10 this bothered my L knee on the third set

Squats 135#, 155# 2 set of 8, 190#, 210#, 2 sets of 5

Bench 135# 1 set of 8, 170#1 set of 5 , 180# 1 set of 3

Pulldown 150#,  3 sets of 5

111204

Core and stretch

I should have went to he gym today but I had home things to do. My legs have been a little tired today from yesterday's track workout. My adductor is still an issue.

111203

Track day

My weight this morning was 177.4

KHS

Active warm up

1 mile in outs

Stretch / rest x 10 minutes

1 x 450m - 1:23.7 last 200 split :37.9

Hills x 4, 100m

Stretch and core 

111201

Still bothered by my left adductor, what to do. I weighed 177 this morning.

Nautilus stair master 2' @65

BW lunges x  10,  TRX push up and row x 10,  side plank 1 set of 10, BW calf x 15

Stretch

Hip extension 115# 3 sets of 8

Alternate leg press 140# 1 set of 10, 180# 3 sets of 8

Nautilus stair master 2' @65, lunges x 10,  BW calf x 15

Jammer 80# 3 sets of 6

Hammer GB row 100#, 3 sets of 8

Stretch

111130

PM - Track day

1600m warm up

Leg swings

5 x drill + 30m fly

5 x 100m

:16.32, :16.86, :16.62, :16.30, :16.07

400m

1:16.68, (:38.93 & :37.75 negative split)

111129

I weighed 178 this morning.

Noon -

Bike x 20 minutes

Stretch

111128

My weight this morning was 177.8, not too bad considering I was not very compliant with my nutrition

.

Noon -
BW lunges 2 sets of 10, TRX push ups and row x 1 0, Nautilus abs 80#, 2 sets of 20, side plank 1 set of 10, back extension x 15
Stretch and leg swings

Dead lift 135# 1 set of 4, 160#  1 set of 3, 170# 2 sets of 3

Shoulder press 75# 1 set of 8, 100# 2 sets of 5

Step ups 24' 2 sets of 10 with 25# kettle bell

1 leg squats 2 sets of 10 with 25# kettle bell

Free motion

Standing Chest 60#, 3 sets of 10 
Standing Lat 80#, 3 sets of 10

Stretch


PM - 
Walked 20 minutes on the TM

111127

Woke up today feeling better but stiff. The weather is complete yuk which meant a TM workout. I did 30 minutes with 2 x ~1200m at 6 and 6.5 mph. I need to review other ideas  on what TM workouts to do for sprinting.

111126

Recovery with a little cross training. I got up this morning with my back hurting. I hope it doesn't keep me from hitting the track tomorrow.


I worked a lot on flexibility and core today with a walk on the TM for about 16 minutes. My left foot began to hurt so I quit.

111125

My weight is only 177 the day after Thanksgiving. Good job!


BW Lunges 20, TRX push ups and row x 10, plank 1 set of 10
Leg swings and stretch
Squats 135#, 155#, 185#, 205#, 4 sets of 5
Bench 135#, 165#, 175#, 3 sets of 5
Knee extension 50# 3 sets of 8
Back extension x 20
Pulldown 145#, 3 sets of 5
Core = crunches and v-sits x 40
Leg curls 40#, 45#, 50#, 3 sets of 8
Stretch

Contemplating the 2012 season, trying to decide if doing indoor is worth the trouble. I doubt seriously if a guy my size would have much success on the short tracks. I will continue to look, but I'm not sure if I'll follow up on anything.

My injury report is as follows; left adductor remains from 200m at Senior State, left ankle remains from January sprain, and lower back has been a slight issue for the past 2 weeks. 

111124

Hot to Trot 5k - Details

111122

My weight this morning was 179.6. Other than a couple of minor tweaks my body feels good. Yesterday's track session was just enough.

Nautilus stair master 2' @50

BW lunges x  10,  TRX push up and row x 10,  side plank 1 sets of 10

Stretch

Shoulder combo (shrugs, press, lateral, and front raise) 40#, 30#, 20#, 10#, 2 sets of 10

Alternate leg press 140# 4 sets of 10

Nautilus stair master 2' @55, lunges x 10, side plank 1 sets of 10

111121

I did not do a good job eating this weekend. My weight is at 180 this morning. My lower back issue is much better, I still have a little issue with my adductor. My goal today is to get a track workout in if weather permits.

Leg swings

400m easy

Drills with 30m fly x 4

400m 1:21.75 negative split 42 40

400m 1:20.07 negative 41.91 & 38.16 left adductor and hamstring issues. I could push through but trying to be smart.

Drills with 50m fly x 4 my ankle felt a little unstable on the last fly.

This was not the greatest workout ever, but I'll take it.

111119

My weight was just over 178 this morning. My low back pain persists and I had a lot of stiffness.

BW lunges 20, TRX push ups and row x 1 0, plank 25 seconds Stretch and Leg swings

Nautilus abs 80#, 2 sets of 20 back extension x 30

Dead lift 135# 1 set of 3, 155#  1 set of 3, 165# 2 sets of 3

Shoulder press 75# 1 sets of 6, 100# 3 sets of 5

Step ups 24' 2 sets of 10 last set with 25# kettle bell

1 leg squats 2 sets of 10 last set with 25# kettle bell

Free motion

Standing Chest 55#, 3 sets of 10
Standing Lat 80# 3 sets of 10

Swiss ball core

Stretch

111118

My weight was 176.6 this morning. It pays to watch. Yesterday was an unscheduled off day due to Wednesday's steroid injection to my ankle. It got pretty sore by that night, but yesterday was much improved. Today I run!

For no apparent reason I have developed lower back pain. This is unusual for me.

Noon -
BW Lunge x 20, TRX push up and row x 10.
Stretch and leg swings

2 x 1 mile interval - Details

BW Lunge x 20, TRX push up and row x 10.
Stretch

111116

In the waiting room ready to see Dr. Pesut about my MRI results. I have to say I'm worried a bit. I don't want surgery. Maybe I'll be lucky.

Still waiting and getting more anxious.

Recovery day today is a welcomed event. My weight this morming was 179.4. I plan to keep a closer eye on my weight in order to not let it creep up past 180.

Well I got good news, I guess. I do not have an OCD lesion of the Talus. I do have scar tissue from chronic ankle sprains. The treatment was a steroid injection. No run tomorrow, but I can cross train. By Friday I should be good to go. She did say that if the discomfort remains she could scope it out. No more excuses!

111115

Noon -

Lunges 2 x 10, TRX push ups and row 2 x 1 0, plank 20 seconds Leg swings and stretch

Leg curl 40#, 3 sets of 8

BW calf raise 3 sets of 20

Knee extension 50#, 3 sets of 6

Bench 135#, 160#, 175#, 3 sets of 5

Pulldown 145#,  3 sets of 5

Stretch

Left adductor issue persists. I tired cleaning up the diet a bit today, only had 3 shortbread cookies. 

111114

Noon -

Bike x 15 minutes

Stretch and foam roll

I weighed 180 this morning. Too much! I need to look at my diet and find ways to fix issues.

PM - 

Volleyball tournament and we finished second. We came in as a 4 seed and knocked off the number 1 team. It felt good to win and it seemed as though everyone was having fun. On a personal note, I was exhausted. Also, my left adductor that I injured a the state meet is acting up. Iced ad took some Advil.

111112

AM - 

Nautilus stair master 2' @50

BW squats 10,  TRX push up and row x 10,  lunges x 10, plank x 20 seconds

Stretch

Alternate leg press 90#, 110#, 130#, 150# sets of 10 

Jammer 80# 3 sets of 5 

Nautilus stair master 2' @52,  lunges x 10

Shoulder combo (shrugs, press, lateral, and front raise) 40#, 30#, 20#, 10#, 3 sets of 10 

Nautilus stair master 2' @55,  lunges x 10

Hammer GB row 90#, 3 sets of 8

Rear delt 50# 3 sets of 8

Stretch

111111

I don't know if my issues are due to my ankle, training too hard too frequently, or not adjusting my schedule for the volleyball  double header the other night. I've been hurting. I should have adjusted my schedule to account for volleyball and I should not allow what others are doing to influence my plan.
For the rest of the month I intend to run, lift, rest or cross train on consecutive days. Where as before, I was resting only 1 day per week and doing  no cross training.

Noon -

BW squats 20, TRX push ups and row x 10, plank 20 seconds 

Leg swings and stretch

Interval - Details
Stretch

111110

This week I've not made the best decisions in regard to my plan.

20 minutes walking on the TM

111109

Early Evening -

BW squats 20, TRX push ups and row x 10, plank 20 seconds 

Leg swings 

Dead lift 135# 1 set of 3, 155#, 3 sets of 3 

Shoulder press 75# 1 sets of 6, 100# 3 sets of 4 

Stretch 

Free motion Standing Chest 50#, 3 sets of 10 

Standing Lat 80# 3 sets of 8 

Step ups 24' 3 sets of 10 

Crunches and vee sits x 40 

Back extension x 15 

Stretch

111108

I am pretty sore this morning from yesterday's strength training session and the 6 games of volleyball last night. My lunch run may be a struggle today. The goal is to do 2, 1 mile intervals. I have no time goal although I would like to be under 8 for one of the two.

Noon -

BW squats 20, TRX push ups and row x 10, leg swings

Warm up - Details
Interval 1 - Details
Interval 2 - Details
Interval 3 - Details

Cool down and stretch

111107

Noon -

BW squats 20, TRX push ups and row x 1 0, plank 20 seconds Leg swings and stretch 

Squats 135#, 155#, 175#, 195#, 4 sets of 5 

Pulldown 140#,  3 sets of 5 

Bench 135#, 160#, 170#, 3 sets of 5

Core = crunches and v-sits x 40, back extension x 20 Stretch

PM -
6 games of volleyball

111106

KHS Track

Warm up Active warm up (squats x 20, leg swings)

2 x 400m
1:49.45, 1:37.89

Stretch

Drills x 5 with 30m fly

2 x 200m

0:34.27, 0:34.00

Stairs x 6 with 30 second rest between

Cool down

400m cool down 

111105

AM -

Stretch and active warm up

Intervals - Details

111103

Noon -

BW squats 20, push ups 20, plank 20 seconds, stretch and leg swings 

Dead lift 135# 1 set of 3, 150#, 3 sets of 3 

Shoulder press 75# 1 sets of 6, 95# 3 sets of 4 

Lunges walking and side 2 sets each right knee pain 

Free motion 

Standing Chest 40#, 45#, 50#, 3 sets of 10 Standing 

Lat 60#, 70#, 80# 3 sets of 10, 8, 6 

Crunches and vee sits x 36 Back extension x 15

Stretch

111102

My butt is dragging today. I had trouble getting to sleep last night. I decided last night not to run today due to a sore hamstring and poor sleeping. I need to go to bed earlier but rarely do.

111101

Noon -

BW squats 20, push ups 20, plank 20 seconds 

Leg swings and stretch 

Squats 135#, 155#, 175#, 185#, 4 sets of 5 

Bench 135#, 155#, 165#, 3 sets of 5 

Leg curl 40#, 2 sets of 8 (some hamstring tightness) 

Knee extension 50#, 3 sets of 8 

Pulldown 120#,  1 set of 5, 30#, 2 sets of 5 

Core = crunches and v-sits x 30 

Stretch

111031

Noon -

Stretch

2 miles by ken-400 at Garmin Connect - Details

Cool down

111030

Noon -

Hills 150m at the Marina - Details

111028

Noon -

BW squats 20, push ups 20, plank 20 seconds

Free motion Chest 40#, 45#, 50#, Lat 60#, 70#, 80# 3 sets of 10, 8, 6
Dead lift 135# 1 set of 3, 145#, 3 sets of 3
Shoulder press 75# 2 sets of 6, 95# 2 sets of 4

Stretch

111027

Noon -
Lunch Run 2 miles easy - Details

Starts x 8, start drill x 8
Stretch

111026

Noon -

BW squats 20,  push ups 20, plank 20 seconds 

Core = crunches and v-sits x 30, 

Stretch 

Alternate leg press Jammer 70# 3 sets of 5 

Circuit Shoulder combo 40#, 30#, 20#, 10#, sets of 8 

Nautilus stair master 2'

Circuit

Hammer GB row 115#, 3 sets of 5

Nautilus stair master 1'

Rear delt 40# 1 set of 10, 50# 2 sets of 8 Stretch

111025

I slept terribly last night and I hope it does not effect my training or volleyball too much.

Noon -

BW squats 20, push ups 20, plank 20 seconds Leg swings and stretch

Stairs with short hills - Details

Stretch

111024

Noon -
BW squats 20, push ups 20, plank 20 seconds
Leg swings and stretch
Squats 135#, 155#, 165#, 180#, 4 sets of 5
Leg curl 40#, 3 sets of 7
Knee extension 50#, 3 sets of 7
Bench 135#, 150#, 160#, 3 sets of 5
Pulldown 120#, 3 sets of 5
Core = crunches and v-sits x 30, back extension x 15 and stretch

111023

PM -

My ankle has hurt today in ways it's not hurt for a while. I hope I'm able to train/run tomorrow.
Ride while Kristen ran - Details

111022

AM -

Warm up = leg swings and drills

Track Workout 200s - Details

Stretch

111021

Noon -
Warm up = leg swings
Easy 2 mile run
Stretch
Core = crunches and vee sits x 30, back extension x 30

111020

Noon -
Deadlift 135#, 4 sets of 3
Shoulder press 65# 2 sets of 8, 75# 2 sets of 6
Walking lunges and side lunges 2 sets of 8 each
Nautilus chest press 3 sets of 8
Triceps press-downs 3 sets
One arm row 50# 3 sets of 6

I had my MRI today and it was not much fun.

111019

AM -

Core = crunches and v-sits x 40

Noon -

Leg swings, wall sprints  3 sets of 8, starts x 8, start drill x 8

4 easy quarters on the TM

Core = crunches and v-sits x 30

Stretch

111018

Noon -
Squats 135, 155, 165, 175, 4 sets of 5
Knee extension 50#, 3 sets of 6
Bench 135#, 140#, 145#, 3 sets of 8
Leg curl 40#, 3 sets of 6
Hammer pull down 120#, 3 sets of 6
Core = crunches and v-sits x 50

111017

AM -
Leg swings and active warm up drills.
Intervals (Victor Ashe) - Details
Cool down and stretch
Volleyball, we own 2 out of 3.

111016

Noon -

Leg swings and BW squats 15, push ups 15, plank 15 seconds

HIlls x 4 - Details

BW squats 15, push ups 15, plank 15 seconds

111014

Noon -

Leg swings, BW squats 15, push ups 15, plank 15 seconds

Stairs - Details

Jammer 70, 3 sets of 5, Single leg press 90, 3 sets of 10

Stretch

111013

I had my follow up with Dr Pesut today and she ordered an MRI for possible OCD lesion of my talus. That would probably suck.
Noon -
Bike x 15 minutes
Med ball over head 12# 3 sets of 5, TRX push up and row 3 sets of 8, Squat with med ball 3 sets of 10, Crunches 3 sets of 10, Plank 3 sets of 15 seconds, Superman 3 sets of 8, Leg lifts 3 sets of 8, and Vee sit 3 sets of 8
Stretch

111012

I didn't sleep too good last night.

Noon -

Leg swings

BW squats 15, push ups 15, plank 15 seconds

Stairs - Details

BW squats 15, push ups 15, plank 15 seconds

Stretch

111011

Noon -
Elliptical x 15 minutes
Incline bench 135, 3 sets of 5
BW squats 15, push ups 15, plank 15 seconds
Seated one-arm row 40, 1 set of 8, 55, 2 sets of 5

PM -
Volleyball tonight. We won 1 of  3, but played well in 2 of the 3. I guess I had around 20 kills and 1 block.

111010

AM -
BW squats 15, push ups 15, plank 15 seconds

Noon -
Intervals - Splits
Cleans 105 x 6 sets of 1
Leg curl 30, 40, 40 sets of 6
Squat machine 180 x 10, 230 x 8, 280 x 6
Stretch

111008

AM -
Hills - Details
Push ups 3 x 10
Pull ups 3 x 4

111003

AM -
LA Run - Details
BW squats
Push ups
plank

111004

LA with Stairs - Details
BW squats
Push ups
plank

111002

AM -
BW squats
Push ups
plank

110928

PM - TM x 20 minutes 3 circuits of squat with med ball x 15, push up x 10, plank x 20 seconds,

110927

PM - Active warm up Volleyball 6 games. We finished 4 and 2 with 3 wins over a good team but due to poor officiating lost 2 games to an inferior team. I had close to 20 kills for the night.

110926

Noon - Elliptical x 20 minutes 3 sets of BW squats x 10, push ups x 10, plank x 20s, box jumps x 6 Dumb bell snatch 40# 3 sets of 4

110924

Noon -
Bike x 20 minutes
Cleans 100# 8 sets of 1, Squats 135# 2 seat of 5, 155# 1 set of 5, incline bench 115# 3 sets of 5, and single arm row 45# 3 sets of 8.

110923

Noon -

Elliptical x 20 minutes

3 circuits of TRX push up and rows, Nautilus crunch, hip flexion and abduction, and back extension

110922

I slept good last and my legs are ankle are feeling much better. Constant struggle between training hard and recovery. My schedule calls for a leg strength day today, but I need to consider it's effect on my volleyball tournament tonight. I will probably need to adjust.

Noon -

Bike x 20 minutes

Knee extension and Leg curl 3 sets of 10 each

Stretch

PM -

Warm up and volleyball 2 games, I played well and felt great tonight 1 block, 7 or 8 kills

110921

My left leg, including my ankle have been achey all day. I've worked out 6 days in a row, I'm taking today off.

110920

Noon -

Elliptical x 20 minutes

Core = 3 circuits each of TRX push up and row 8 reps, crunch 15 reps, back extension 8 reps, and BOSU single arm chop with 5# med ball 8 reps. 3 circuits each of hip abduction, flexion, and adduction.

Stretch

Volleyball, I may have got 6 or 7 kills in 2 games. We won the first but not the second.

110919

Noon -

Bike x 20 minutes

Dumbbell snatch 30#, 2 sets of 5, 35# 1 set of 5, single arm low pulley row 45#, single arm chest press 45# 3 sets of 8-10 each

Stretch

110918

PM -

TM x 20 minutes

3 circuits of pull ups x 4, push ups x 10, front and side plank, med ball chops, med ball throw, crunches, and hanging knee lifts.

110917

Noon -

Elliptical x 20 minutes

Squats 135# 2 sets 5, 155# 1 set of 5 this was my first attempt at squats in a while. My legs got sore before I finished. The rest of my workout was upper body lifts on the BOSU. Dumb bell shoulder press, curl, and triceps.

Stretch

110916

PM -
Bike x 20 minutes
Hang Cleans 115# x 1 rep and 8 sets Hammer ground based push 80# and pull 105# 3 sets of 5 each
Stretch

110915

PM -
Active warm up then volleyball. I had an off night at the net, it was cold and wendy. I only had 2 kills, but in game 1 I had 9 service winners in a row.

110913

AM -
Squats x 15, push ups x 10, plank 20s each

Noon -
Elliptical x 20" minutes
Core - 3 sets of plank front and side, bird dog, bridge, bicycle, lateral shuffle, lateral lunge, farmers carry, and med ball chop
TRX push up and row 3 x 8 each
Stretch = hip flexors and hamstrings

110912

It's almost the middle of September and as planned, I haven't ran all month. I am working out kinda of hard, playing volleyball, and some basketball. I continue to have some of the same nagging issues that were bothering me end of season. I look forward to beginning the next phase of my training but would like to experience some pain free. I'm scheduled to see Dr. Pesut in October.

Noon -
Bike x 20 minutes
Squats x 15, push ups x 10, plank 20s each
Strength = knee extension 30# and leg curl 30#, 3 sets of 8 - 10 each
Stretch = hamstring, quad, hip flexor, calf, and adductor
Active ROM

110909

Noon -
Elliptical x 15 minutes
Core = 3 sets of 10 each for Back extension 70#, hip flexion and abduction 85#, rear delt 40#, and swiss ball crunch with sport cord.
Stretch = hip flexor, hamstring, quad, and calf

Right shoulder is sore (external rotator)

110908

I worked through lunch today and tonight at the volleyball game I had a hard time warming up. We lost all three but I played ok, 12 kills. I'm kinda sore now though. It's time to take a couple Advil and go to bed

110907

Noon -
Bike x 15 minutes
Hang clean 95# 5 sets of 4, single arm pulley row 3 sets of 6, hammer GB press 70# 3 sets of 10
Stretch hamstring, hip flexor, quad, and calf

110906

Noon -
Elliptical x 15 minutes
Core = 3 circuits of TRX push ups and rows, crunches, reverse crunches, med ball crunch, superman, side plank 25s, and v-sit
Stretch = hamstrings, hip flexors, adductors

110905

Noon -
Elliptical x 20 minutes
3 circuits of lunges 15# dumb bells, step jumps, and med ball squats
3 circuits of leg curls 40# and glutes 75#
Stretch hamstrings and hip flexors

110904

Yesterday was a huge day. Up early for Kristen's first 5k in which got a 3 minute PR. Then it was home for some breakfast and a nap. Then Justin and I were off the the UT game. Walked miles in the heat. Great day!

110902

Noon -
Bike x 15 minutes
Core - 3 sets of plank front and side, bird dog, bridge, bicycle, lateral shuffle, lateral lunge, farmers carry, and med ball
TRX push up and row 3 x 8 each
Stretch = hip flexors and hamstrings

110901

AM -
Stretch = glutes and hip flexors

Noon -
Active ROM and drills
2 mile easy run with a couple hills - details
Strength = kettle bell swings 30#, 4 sets of 5, standing cable press and pull 3 sets of 10
Stretch = hip flexor and hamstring

PM -
Warm up and volleyball

110831

AM -
Stretch hip flexor, hamstring, and adductor

Noon -
Bike x 15 minutes
Core - 3 sets of plank front and side, bird dog, lateral leg raise, bridge, farmers carry, and med ball
TRX push up and row 3 x 8 each

110830

AM -
Hip flexor and hamstring stretch

Noon -
Active ROM
2 mile run - 3 tempo sections
3 circuits of lunges 15# dumb bells, step jumps, and med ball squats
3 circuits of dead lifts 90# and back extension
Stretch hamstrings, hip flexors, calves, and adductors

PM -
Stretch Glutes

110829

Noon -
Bike x 15 minutes
Core - 3 sets of plank front and side, bird dog, lateral leg raise, bridge, farmers carry, and med ball
TRX push up and row 3 x 8 each
Stretch - hamstrings and hip flexors

PM -
Stretch - hamstrings and hip flexors

110828

Played some volleyball yesterday but I'm feeling like I have a bad case of draggin ass. I am having some fun planning for 2011 - 2012.

110825

Third night this week that I did not sleep well. This was the worse of he 3. Definitely no lunch workout and I need a nap.

PM - Volleyball

110824

Noon - I am feeling a little tired today, could be the extra work hours I've had this week. Or, it's sleep related. I had a couple not so good sleep nights in a row, but last night was good.

Leg swings and active rom
Easy 2 mile run
Chest press 3 sets of 10, dumb bell shoulder press 30#, 3 sets of 8, seated row 140#, 3 sets of 8
Stretch

110823

Noon -
Leg swings and active rom.
Run 1 mile to the park then 4 x 100m strides then run back - details.
Core - 3 circuits of Plank (front and side), bridge, farmer's carry, leg lifts, and bird dogs. 2 sets each of TRX row and push ups.
Stretch

110822

I did not get enough sleep last night, but what sleep I did get was good.

AM -
Stretch (hamstrings and hip flexors). I began taking multivitamin today, it will be interesting to see if I notice any change on how I feel or perform.

Noon -
Bike x 15 minutes, box jumps 4 sets, med ball squats 3 sets of 10, leg curl 30# 3 sets of 8, squats 210# 3 sets of 8, and stretch

110821

Noon -
walked 20 minutes on the TM
Core = plank, push ups, pull ups (4), hip abduction, leg lifts, and med ball axe chop {2 set of each}
Stretch

Basketball - 2 games full court
Stretch

110820

AM - Volleyball, my upper back was very sore this morning. Maybe playing helped loosen me up a bit.

PM - Warm up = leg swings, 3.5 mile run

110819

AM - Yoga. The craziest damn thing, got a spams in my upper back pouring milk on my cereal this morning. I'm running today at lunch. I feel like I need to so something different today.

Noon -
Lunch run to the park with 5 100m sprints with a jog back - details.
Rear delt 40# 3 x 10, chest press 70# 3 x 15, seated row 40# 3 x 12, shoulder press 50# 3 x 8
Stretch

110818

AM - Yoga

PM - Volleyball. No issues, but my ankle did hurt a little. I felt like I hit well making several kills and digs, but my ability to adjust to bad sets was lacking. Yoga

110817

I slept much better last night but woke up about an hour before the alarm clock was supposed to go off. Rise and grind.

AM - Yoga

Noon -
Leg swings and drills
Run 2 miles - Details
Core = 3 sets each of (TRX rows, push ups, plank, and bicycles)
Stretch

PM - Yoga

110816

Early AM -
Apparently no sleep for me tonight. I took 2 advil pm and nothing. I guess it'll take a few days to find this groove I need to get in.

I can't say how much sleep I got last night but it safe to say it was very little. I've been able to function pretty good so far and I do plan to get my lunch workout in.

I just said no to the lunch workout, and spent an hour in my car trying to sleep. I don't think I actually slept, but I rested. I still feel like I'm taking a cold. I'm taking vitamin c and zinc.

PM - Yoga

110815

Noon -
Leg swing and active warm up
Rush Lunch Run 2 miles
Step jumps 3 x 8, squats 180#, 3 x 8, med ball lunges and squats

110813

AM -
Warm up = leg swings and drills
Summer Bay 3 mile run
Stretch

110812

AM -
Warm up = leg swings, active rom, and form drills
2 mile run with a focus on speed. I don't know if my Garmin crapped out this morning or I ran a 6 minute mile.
Cool down and stretch
My back and hips are sore.

110811

Noon -
Bike x 15 minutes
Chest press, pull downs, and shoulder press 3 set of 15, 12, 10.

110810

AM -
Run 2 miles

3 circuits of squats, lunges, hamstring, and bridge.

110809

AM -
2 mile run
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits.

110807

I didn't do anything yesterday but a little yoga with Justin. My hamstring still is an issue.

110805

Noon -
Warm up = leg swings , drills
Run 2 miles
Strength = hammer bench 90, row 180, and shoulder press 70 {3 sets of 8 each}, foam roll and stretch, pull ups and isometrics for my neck, burpees x 5

PM -
Basketball at St. Marys - tweaked my right hamstring a little, iced afterwards.

110804

AM -
The stick and isometrics for my neck. Foam roll and stretch. Pull ups x 3.

Noon -
Warm up = drills and legs swing
Rush Lunch Run
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 8 TRX row and 3 sets of 3 pull ups.

PM -
The stick and isometrics for my neck. Foam roll and stretch.

110803

AM -
Foam roll and stretch. 5 burpees.

Noon -
2 mile run
Lunge with med ball x 10, burpees x 10, and step up x 10; 3 sets each

PM -
Pull ups x 3. The stick and isometrics for my neck, foam roll for my legs.

110802

AM -
Foam roll and stretch. 5 burpees and 3 pull ups.

Noon -
Bike x 15 minutes
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 8 TRX row and 3 sets of 3 pull ups.
Running drills and 10 burpees

PM -
Comando push ups x 10, the stick, foam roll, and stretch

I think tomorrow I will try to run an easy 2.

110801

AM -
Foam roll and stretch.

Noon -
Bike x 15 minutes
Free motion shoulder 35 x 50, bench 60 x 30, pull down 90 x 30
Pull ups 2 sets of 3
Stretch

PM -
Foam roll and stretch.

110731

Played a little volleyball. I kept my level of intensity very low. I had no pain in my hurt leg. My hamstrings are still a bit sore.

110729

Noon -
Bike x 15 minutes
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 8 TRX row and 3 sets of 2 pull ups.
Lateral steps and easy jog to test adductor. No pain.
Stretch

110728

Noon -
Bike x 15 minutes
Step ups 3 x 8, knee extension 35# 3 x 8, leg curl 30# 3 x 8, hip flexion 70# 3 x 8, hip extension 100# 3 x 8
Stretch

110727

Noon -
Bike x 15 minutes
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 10 TRX row.

110726

Noon -
Bike x 15 minutes
Free motion bench 50 x 50, pull down 80 x 50, shoulder 30 x 50
Stretch

110725

I am extremely sore from the weekend. I took an Epsom salt bath for the soreness and I've been using Voltarin. I don't think I'll be running for a while.

110724

I slept better last night, but I'm pretty sore. I got Gold in the 200 (28.04), the bad news is I strained my left adductor with 50 to go. Somehow I held on to win. I was very fortunate.

110723

Well its here, the Senior State meet. I guess I'm ready. I have done the work. The field looks challenging in all my races and I must admit to a bit of nerves. I did not sleep good at all last night.

I got another silver in the 400 (61.94) behind W. Yelverton, I think the gap between us narrowed a bit. Once the results are posted I'll check.

PM -
In the 100 (13.35) I finished second behind Yelverton again.

110721

AM -
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit
Stretch

110720

AM -
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit
Stretch

110719

AM -
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit
Stretch

PM -
Warm up = leg swings and active rom
Marina (2 miler) - Details
Leg swings and active rom
Marina (Drills) - Details
Stretch

110717

Noon -
Warm up = leg swings, 400m, and drills
Track Workout (KHS) - Details
800m of fast straights and jog turns
50m x 2 and 100m x 1 with spikes
Cool down = 2 laps around football field barefoot and stretch

Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit

110716

I still haven't run since Wednesday. I have done lots of foam roll and stretching, but I still woke up sore and stiff this morning.

I've been reading about Willie Gault's achievements as a masters sprinter and wondering how I could get a little better. Is it possible for me to run sub-11, probably not. A sub-13 would put me in out front in most of the races I get in.

110715

I'm feeling some better, still sore but more mobile. I'm still not running or lifting today. I may do some core this evening and will definitely do the foam roll and stretch. My diet continues and I'm having success.

PM -
Foam roll and stretch

110714

AM -
Foam roll and stretch
I am at the point where I'm too sore to progress much more in practice. I think I need to heal and taper prior to my next meet which is 9 days away. I've also been trying to clean up my diet for the race. Lowering my carbs for a few days.

PM -
Stretch and foam roll
My hips are sore and tight.

110713

PM -
Warm up = leg swings, 800m, active rom, and drills
Track Workout (ORHS) - Details
50m x 3, 80m x 3, 100m x 2

110712

Noon -
Warm up = MYRTL
Core = TRX row x 15, plank 30s, back extension x 15, skierg x 1 minute, and Swiss ball and x 15
Power = squat jumps 65, 85 {4 sets of 6}, jammer 70 {3 sets of 6}, push press 65, 85 {4 sets of 6}
Strength = 3 way hip 85 - 115 {2 sets of 10-12}, dead lifts 90, 110, 130, 150 {3 sets of 6}
Core = repeat of above

110711

AM -
Warm up = leg swings (I need to do a little more)
Beaver Ridge Road Run (2 mile) - Details
I felt pretty good.

8 PM -
Warm up = leg swings and 400m
Track Workout (KHS) - Details
3 laps of run straights and walk turns
400m x 2 at 1:25

110710

AM -
Warm up = leg swings
Sevierville - Details

110707

Noon -
Core = plank 30s x 2, Swiss ball x 30, back extension x 10, and MYRTL
Power = 35 {3 sets of 10}
Strength = squats 135, 155, 175 {3 sets of 6}
Chest press 60, 80, 100, 130 {4 sets of 12, 10, 8, 6}
Stretch

110706

6 PM -
Warm up = leg swings and lunge matrix + 1200m
Track Workout (ORHS) - Details
3 set of 5 100m - set 1: 17 x 3, 16 x 2
set 2: 16 x 4, 15 x 1
set 3: 15 x 4, 16 x 1
Cool down = walk and jog 1200m, stretch
Foam roll

110705

AM -
10 minutes foam roll, core, and stretch

Noon -
Core = TRX row 30, hanging knee lifts {3 sets of 8}, and planks {3 sets of 30 seconds}
Power = squat jumps 45, 65, 85, 105 {4 sets of 10], high pull 115 {3 sets of 5}
Strength = steps 20 {3 sets of 10}, leg curl 30 {3 sets of 5, 6, 7}
MYRTL

110704

AM -
Warm up = leg swings
Knox SportsPlex - Details

110703

Fireball 5k (with Kristen) - Details

110702

AM -
Warm up = leg swings and drills
Marina Run - Details
Stretch

110701

1 PM
Warm up = Leg swings, active stretch, and drills
Track Workout (ORHS) - Details
5 x 200 {35, 34, 33, 34, 33}
Stretch

110630

AM -
Beaver Ridge Road Run (with Kristen) - Details

110629

I had some interrupted sleep last night and have from time to time today felt a little nauseous.

Noon -
Core = side plank, crunches, back extension, TRX supine row, BOSU pushup, and shoulder.
Strength = chest press #50, pull down #80, and shoulder press #45, 3 sets of 10

6:15 -
Track Workout (ORHS) - Details
500m ~1:30
400m ~ 1:11.52
300m ~ 52.07

110628

Pretty sore today from running or lifting yesterday. Got up to run and the radar map looked like bad weather enough reason to put it off.

110627

AM -
Warm up = leg swings and lunge matrix
Beaver Ridge Road (with Kristen) - Details

Noon -
Core - abs and hips
Strength - squats 115, 135, 155, 175, 4 sets of 6
Step ups 3 sets 8
Cleans 95, 115, 135, 3 sets of 3, 2, 1

110626

2 PM -
Warm up leg swings
Dyestone Gap Hill - Details
Yoga

Pushups 50, shoulder stabilization, and sport cord pull downs 50.

110625

AM -
Warm up = leg swings, lunge matrix, and active stretch
Beaver Ridge Road Run (5 miles) - Details
Cool down = Leg swings and yoga

10:30 -
Volleyball 5 games

Ice bath

110624

It was a rough night with storms and tornado warnings.
PM -
Warm up = active and static stretch
Marina Run - Details
Cool down = static and active stretch
Iced my hamstring post run

110623

AM -
Walked 12 minutes on the TM and did some stretching.

Noon -
Warm up = elliptical x 3 minutes
Hip flexion and abduction 3 x 10 at 85#
Chest press and pull down 3 x 10
Core abs
Foam roll and stretch

PM -
Epsom salt bath and stretch

110622

AM -
In an attempt to train myself to get up and workout in the morning, I walked 10 minutes on the TM. My goal is to do at least an AM walk on Tuesday, Wednesday, and Thursday.

6 PM -
Track workout
110m x 4 ~18s
200m x 3 ~33s
400m x 1 ~82s

110621

Noon -
Warm up = bike x 10 and leg swings
Box jumps and BOSU plyo push ups 3 x 5 each
Push press and high pulls 95# sets of 3, 4, and 5
Squats 180#, 270#, 360# 3 sets of 10, 8, and 6
Deadlift 90# 3 sets of 6
Foam roll and stretch

110620

5 PM -
Warm up = leg swings and active rom
Beaver Ridge Road Run - Details
Cool down = the stick and stretch

110619

AM -
Upper back core with push ups x 30
Stretch and yoga
KHS XC Course - Details

110618

AM -
Warm up = yoga and leg swings
Beaver Ridge Road Run - Details.
My hamstring held up pretty good, iced after.

10:30
Volleyball about 2 hours
Ice and nap after

110617

Noon -
Warm up = elliptical x 3 minutes
Leg circuit = knee extension 35#, squat 180#, leg curl 30# 3 sets of 10 each
Bench 135# 3 sets of 8
Foam roll and stretch

My left hamstring is still hurting

110616

2 PM -
Track workout
Warm up = 800m followed by drills and strides
100m turns x 8
stairs x 6
Cool down = 400m, foam roll, and stretch

6 PM -
My left hamstring got pretty sore at work, iced when I got home.

110615

Noon -
Active ROM for hamstrings and ankles
Strength = AF circuit x 3 35# no snatch, clam shell, or lateral leg lifts. Added leg swings and hip rotations.
Core for shoulders

It stormed this evening which kept me from my track workout.

110614

I need to get faster. Faster 100s, 200s, and 400s. Maybe it's racing more, hills, stairs, or weights.

Noon -
Warm up = leg swings, lunge matrix, and drills
Box jumps x 10, step ups x 20
Hip abduction, flexion, and extension 80# 2 sets of 10
Leg curl 30# 2 sets of 10
Squat machine 180#, 270#, 360#, 360# sets of 10, 8, and 2 x 6
Push press, high pull, and clean 90#, 105#, 115# sets of 3, 2 x 2
Foam roll and stretch

110613

Yesterday my ankle hurt with weight bearing. Concerned that there may be a bone issue. The pain is gone today, I will be running at lunch today. I guess I'll see how it goes.

Noon -
Warm up = leg swings and lunge matrix
Run = 3.5 miles
Cool down = foam roll and stretch

I had no ankle pain, good run.

110611

Southeastern Regional Track Meet
Bronze at :61 flat (nearly a 2 second pr)

110609

Noon -
Bike x 20 minutes
Core and stretch

110608

Noon -
Bike x 20 minutes
AF circuit x 2, 30# added hanging leg raise, hip flexor and abductor
Stretch

PM -
Warm up = Leg swings, 2k easy, drills, and strides
500m 1:33
300m :50
2 x 200m :33.82, :33.07
Cool down = 800m easy and stretch

110607

Noon -
Bike x 20 minutes
Squat machine 180, 270, 360 x 10, 8, 6
Cleans 95, 115, 135 x 5, 5, 3
Leg curl 30 x 8, 8, 8
Stretch

110606

I slept good last night which is surprising. I usually sleep horribly the night before return to work following vacation.

AM -
Warm up = leg swings and active stretches
Run = 3 miles easy, near 90 temps
Post run = active stretch, push ups 20, plank, and static stretch

110605

AM -
Warm up = leg swings
Run = 10 easy, 6 x 300 54-58 seconds
Stretch and ice multiple times

110603

AM -
Warm up = leg swings
Run 10 minutes easy, 8 x 1 minute hard 1 minute easy, 10 minutes easy
Cool down = stretch and yoga

110602

AM -
1 mile run and walk with Kristen
Bike x 10 minutes
Strength training = AF circuit 40# added bw squats 45 and calf raise 30.

110601

AM -
Warm up = leg swings and lunge matrix
Run 3 miles
Cool down = stretch and yoga

110531

My ankle and hamstrings were hurting this morning. I decided to take today as an off day.

110530

AM -
1 mile easy, 10 x 100 on the beach, 1 mile easy on the beach.

Noon -
AF circuit - sub seated row for dumb bell row and leg press for clam shells and lateral leg raises.

PM -
I was on my feet alot today playing on the beach and I did a lot of walking at Broadway on the Beach.

110529

Yesterday was travel day to MB.

AM -
6 mile run in ~57 minutes. Active stretch and yoga.

110527

Noon -
1 mile warm up with active stretching.
Goal 2 x 1 mile at 7:30 pace
Mile 1 - 7:11.54
Mile 2 - 7:26.54
1 mile cool down with active stretching and static stretching.
Ice
Hamstrings are sore.

110526

Noon -
Bike x 30 minutes, then 3 sets of 8-10 of knee extension, hip flexion, and hanging knees to chest.

110525

Noon -
Elliptical x 10 minutes, AF-circuit no yoga

PM -
Track workout: 1 mile easy
100-15.10, 200-~32.00, 300-53.16, 400-1:16.46, 300-~53.00, 200-32.22, 100-14.53

I got diagnosed with shingles today. This probably explains why I've felt so bad the past couple of weeks.

110524

Noon -
Bike x 30 minutes
Strength training: Leg curl 30#, Glute machine 70#, and Squat machine 180# 250# {3 sets of 8 each}

PM -
I went for a walk/jog with Kristen this evening.

110523

Noon -
Warm up = leg swings
Run = 30 minutes easy - I felt pretty good today.
Finished with hip flexor 3 sets of 8 at 70#, foam roll, and stretch.

PM -
Dumb bell Circuit (AF-Circuit) =
Chest press with leg lift, Crunch with leg lift, Clam shell and lateral leg lift, Yoga, Shoulder press, Hanging knee ups, Row, and Snatch

110522

AM -
2 miles easy. I was scheduled to do some speed work this morning but I was just not feeling it.

110521

AM -
5 miles easy
Lift, core, and stretch

110520

Noon -
10 minutes easy, Warm up drills
8 x 100m under 17
10 minutes easy, stretch

110519

I'm still not 100% recuperated but I did go back to work today.

Noon -
Bike x 30 minutes, squat machine 180, 230, 250 {10, 8, 6}, dead lift 90, 140, 160 {8, 6, 4}, core - hanging leg raise 3 sets of 7. It was good to get back to training. I think I passed this test fine, the next will be tonight at volleyball.

PM -
We put on a great effort but lost to the number 2 seed from the other division 28-30. I wish we had been feeling better.

110514

It's not a good weekend, I'm sick. I made it all winter now I have a cold.

110512

PM -
Volleyball

110511

Noon -
Bike x 30 minutes followed by chest press 180 x 8 x 3, body weight rows 10 x 3, and shoulder laterals 10 x 8 x 2.

PM -
Track workout - warm up 1600m
3 x 30m starts, 3 x 30m flies, 3 x 100m
3 x 40m starts, 3 x 40m flies, 3 x 200m {32, 33, 33}
Stretch
Today was not my best, but I was pleased with the 200s. My ankle hurt and my right hamstring seemed to be a little tender.

110510

I slept great last night. This morning I did core and stretched.

Noon -
4.75 mile run at 8:21 pace. Finished with foam roll, stretch, and core abs.

110509

My ankle was pretty sore this morning.

Noon -
Bike x 30 minutes
Machine squats 180 230 250 270 sets of 10 8 6 6
Stretch

110508

I got up this morning thinking that maybe I should forgo the 6 mile run I had originally planned for some speed work. We'll see.

Noon -
I went to Victor Ashe and did sprints on the soccer field. 5 x 130s, 4 x 30 flies, and, I finished up with walking lunges.

110507

AM -
Warm up: leg swings and stretch
5 miles, Stretch

110506

PM -
Warm up: 1 mile, active stretch, and leg swings.
20 minutes at 7:43
Cool down: 1 mile and stretch

110505

Noon -
Bike x 30 minutes
Squat machine 180 230 250 270 sets of 10 8 6 6
Core - abs and shoulder

PM -
Volleyball

110504

I slept better last night. I am trying to train myself to get up at 6am so I can start morning workouts.

Noon -
Bike x 15 minutes
Bench 135 155 175 - 8 5 3
pull down 100 120 140 - 8 5 3
Core - abs and shoulders
Shoulder press

PM -
Track workout
Warm up - 800, lunges, 4 x 30 flies, active stretch, and drills.
4 x 150 - 27 28 24 25
5 x 300 - 57 54 55 55 58
4 x 100 - 15.6-16.8

Ice - left ankle and both calves

110503

My goal was to get up early and run, but everytime I try I can't sleep.

Noon -
Bike x 30 minutes
I need to get in a 30 minute run this evening, but I'm sleepy and my legs are tired. I got to do the work. A guy in CA raised the bar the weekend.
"In other events at the meet Michael Sullivan, M50, had an excellent double running 11.61 in the 100 meter dash and 51.73 in the 400. "

PM -
30 minutes on the TM followed by the stick, foam roll, and stretch.
Need to ice!

110502

Noon -
Bike x 30 minutes, foam roll stretch, and core.

PM -
push ups 45, plank, sport cord pull downs, TM x 1 minute x 6 at 6.5 mph.

110501

Noon -
5.5 mile run
Stretch and core

110430

AM -
Stretch and core abs
Run, about 4 miles

110429

The Green mile:
I ran a 6:30 and was a bit disappointed. My fittness needs to be much better. I also ran the anchor leg of the relay (Peter, Bianka, and Brian) which we won. The relay was definitely a gut check.

110428

Volleyball tonight I got very little work done.

110427

Track workout today if the weather allows.
Tornado warnings all evening and night very bad night thankful we were all ok.

110426

Recovery day. Rest and more rest.

110425

I slept good last night and was up by 6. My ankle is a little sore but nothing that a couple advil won't cure. I plan to do my run after work today, see how it goes.

AM -
Core abs and stretch

PM -
Warm up = 1 mile jog, leg swings, and lunge matrix
The goal was 3 mile run with first and second miles at 8:00 pace and the third mile at 7:15 pace.
Splits 1:56, 2:04, 2:00, 2:01, 2:02, 2:00, 2:03, 2:04, 1:50, 1:51 {30 second recovery}, 1:56, 1:45
Cool down = Stretch and active rom

110424

I'm up at 6 this morning and running by 8:30.
AM -
Pre-run = stretch and active rom
I ran 5 mile and my pace was just over 9 minutes per mile.
Post-run stretch and active rom

More stretch and core

110423

AM -
Warm up = leg swings, lunge matrix, 30m strides and active rom.
4 mile run - my legs hurt for most of the run.
Cool down = stretch

110422

Noon -
Goal today was 3 sets of 5 minutes at 7 minute pace.
My warm up was 400m jog, leg swings, lunge matrix, and active rom.
I hit my mark on the first set but slightly missed the last 2. Averaged around 1100m per.
2 minute recovery between sets.
Cool down was leg swings, active rom, foam roll, and stretch.

110421

Noon -
Bike x 15 minutes
{3 sets of 10 each}
Dumb bell shoulder press, Squat machine, chest press, standing row
{1 set of 13}
curls and triceps
core - abs and hips

PM -
volleyball

110420

PM -
Warm up - leg swings, 800m, 5 x 30m flies
3 x 100m strides
4 x 600m {2:13, 2:10, 2:12, 2:09}
2 x 100m strides
leg swings
This is the first Wednesday track workout I've had that I didn't think about my ankle.

110419

I slept good last night and I am up early this morning. I need to do something good with this day. My schedule today calls for a 30 minute easy run. I'll add some core abs to that.

Noon -
Warm up including leg swings, lunge matrix, and active ROM.
I ran 3.5 easy today and felt pretty good about.
Core abs, foam roll, and stretch.