110331

http://www.menshealth.com/spotlight/sleep/7-steps.php
I woke up twice last night, but I did find the above article for review. Maybe I can find something that helps.

110330

I slept better last night.

PM -
Track workout
Warm up = leg swings, lunge matrix, and 800m
2 sets of 3 400m {2 minutes rest between reps, 10 minutes between sets}
89, 85, 89, 87, 87, 90
cool down = 800m and stretch

Before bed
The stick and stretch

110329

I did not sleep much last night.

Noon -
xt x 45 minutes.
foam roll and stretch, elliptical
hang clean 95, 115, 135 {sets of 6, 4, 2}
squats 135, 185, 205 (sets of 10, 8, 6}
hammer ground base {3 sets of 10}
foam roll and stretch

110328

I slept great last and my ankle and legs feel good this morning.

AM -
ankle rehab and core

PM -
warm up = lunge matrix, leg swings
3 x 6 minute at sub 8 min pace with 2 minute rest

110327

I spent most of the weekend in the car.

PM -
TM x 3 miles.

110326

Hotel workout today
AM -
TM 20 run
Dumb bell bench 50 3 x 12
Dumb bell shoulder 25 3 x 12
Bike x 10 minutes

110324

AM -
ankle rehab and core

Noon -
Track workout
warm up 800m, lunge matrix, leg swings
2 x 4 300m {69, 65, 63, 66, 63, 63, 66, 65}
stretch

110323

I slept better last night and feel much better today.

The weather was crap this evening, my legs were reeling from the ladders, and strength workouts this week. I took the day off.

110322

I slept poorly last night, I was up at 4am, I did go back to sleep, but woke very tired.

Noon -
45 minutes xt = elliptical, core
Cleans 95, 125, 135 {3 sets each of 5}
Squats 135, 185, 205 {set of 10, 8, 6}
Deadlift 180 {3 sets of 5}
Dumb bell should press 30 {3 sets of 10}
Free motion chest press {sets of 10, 8, 6}
bike

110321

Noon -
Warm up = 400m jog and leg swings
Run = ladder 30, 45, 60, 90, 60, 45, 30 x 2
My legs were done after this one,
Stretch

110320

AM -
XT x 1 hour
bike, run, med ball, core, push ups 30 (440)

110319

PM -
Evening run and i was definitely not feeling it.
Warm up = leg swings and lunge matrix
Run = 2 miles {my ankle was hurting the entire time}

110318

AM -
Ankle rehab, stretch
Warm up = leg swings, lunge matrix, 1 mile run and 3 strides.
2 x 8 minutes at 8 minute per mile pace with 3 minutes rest
Cool down = 1 mile run, stretch, and 3 strides.

110317

AM -
Another poor night of sleeping. I guess I'll go ahead and start my day, been up since 5.

110316

Noon -
Track workout
warm up = leg swings, lunge matrix, 800m
2 sets of 4 200m 40 - 41 seconds
stretch, core, push ups 20 (410)

110315

AM -
Ankle rehab, core, push ups 30 (390)

Noon -
Warm up = leg swings, elliptical x 5 minutes
Core
Power = high pulls 115# {3 sets of 5}, box jumps, jammer 70# {3 x 6 each}
Strength = squats 135, 185, 205# {3 sets of 10, 8, 6}
dumb bell shoulder press 30#, bent row 30#, leg curl 40#, knee extension 50# {2 sets of 8}
stretch

110314

AM -
Ankle rehab, core, push ups 30 (350)

Noon -
warm up = leg swings and lunge matrix
Run = TM 4 sets of 5 minutes at 8 minute pace
Stretch, core, push ups 20 (370)

110312

AM -
Warm up = Leg swings, Lunge matrix
Run = TM x 20 minutes
3 sets of 10, 8, 6
Bench 135, 155, 175
Dumb bell shoulder press 30, 40, 50
GB row 140, 160. 180
3 sets of 8
Triceps 70, Biceps 60
Leg extension 50, Leg curl 40, Unilateral leg press 140
Core and stretch

110311

AM -
Push ups 40 (320), Ankle rehab

Noon -
Warm up = Leg swings and Lunge matrix
TM = 3 sets of 5 minutes at 7 to 7.2 mph with 3 minute walk for recovery
Bike = 15 minutes
Stretch and foam roll

110309

Today is supposed to be my first track workout but the weather is pretty nasty. I hope I can get out there and put some work in.
AM -
Ankle rehab, Push ups 30 (280), Core and stretching


PM -
Th rain held off and I was able to get some work done on the track.
Warm up = 1600m
150m x 4 at 33-35, 400m x 2 at 89-93
Cool down = 800m

110308

AM -
Warm up = Leg swings
TM = 25 minute withe 6 sets of 90 seconds at 6.6 mph.
Ankle rehab, Push ups 40 (230)

Noon -
XT = Elliptical x 5 minutes, Push ups 20 (250), Lunge matrix, Core, Nautilus explode 90, 140, 160 {3 sets of 10, 8, 6}
Hammer bench 70, 90, 110, GB row 140, 160, 180 {3 sets of 10, 8, 6}
Bike x 6 minutes

110307

AM -
Ankle rehab

PM -
Warm up = Leg swings
I ran at Melton Hill lake today. This was my second outdoor run. I was able to do 12 minutes with 5 minute walk then another 12 minute run. My ankle still hurts but I am getting better.

I am making an attempt to quit eating sweets.

110305

My quads are still sore today but my ankle seems to be OK following my run yesterday. Today's schedule calls for another run, 2 days in a row.

Noon -
Warm up = Push ups 30 (190), Leg swings
TM = 40 minutes with some running {6 - 6.6 mph}

110304

AM -
I plan to attempt an outside run today at lunch.
Push ups 30 (160)

Noon -
Warm up = Lunge matrix, Leg swings
Run = I was able to run outside for the first time in 2 months. 10 minutes run with 5 minutes walk x 2 sets. My quads are very sore and I don't know from what.

110303

AM -
Push up 30 (110), Ankle rehab

Noon -
Warm up = Elliptical x 5 minutes, Push ups 20 (130)
Power = Run drills, Med ball {3 sets of 10}
Strength = Lunges 95 {3 sets of 10}, Leg curl 40. 50, 60 {3 sets of 10, 8, 6} Bench 135. 155, 175 {3 sets of 10, 8, 6}, Seated row 150, 165. 180 {3 sets of 10, 8, 6}

110302

AM -
Ankle rehab
Warm up = Lunge matrix and Leg swings
TM = 30 minutes, 1, 1.5, 2 x 2 sets 6 - 6.7 {2 sets}, 1 minute at 6.5 x 5 sets
Push ups 20 (80)

110301

AM -
Ankle rehab and Push ups 40
My ankle feels much better today, almost normal. Well at least until did my rehab exercises.

Noon -
Warm up = Lunge matrix, Push ups 20 (60), Elliptical x 5 minutes
Power = Box jumps and High pulls 95, 115 {3 sets of 5 each}
Strength = Leg press 180, 270, 360, Knee extension 35, 65, 80, Incline dumb bell 50, 60, 70 {3 sets of 10, 8, 6}
Hammer = Pull down 90, 110, 130 {3 sets of 10, 8, 6}
Push ups 20 (60), Core