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.

110418

Noon -
xt 45 minutes
Bike x 20 minutes
Cleans 95, 115, 135 {5, 3, 2}
Squats 135, 185, 215 {10, 8, 6}
{3 sets of 8 each}
Knee extension, leg curl, pull down, chest press
Core hip machine abduction and flexion

110417

AM -
Warm up leg swings plus active rom.
Run 4.5 miles easy.
Cool down leg swings plus active rom.
My ankle bothered me early and at the end.

110416

Nothing going on today, recovering from yesterday's meet.

110415

100m - :13.9
800m - 3:06
200m - :39
400m - 1:11
1500m - 6:34

110414

Noon -
Warm up included leg swings, lunge matrix, and active rom
Shake out included 20 minutes easy plus 5 x 50m strides.

PM -
Volleyball tonight and ankle felt much better.

110413

I have woke up this morning with a pain in my left hip. This is new and will hopefully go away before this evening's track practice.

PM -
My best track workout post injury. I warmed up with leg swings, active rom exercises, an 800 then 5 x 30m flies.
2 x 200m 39, 35 - 200m recovery jog
2 x 300m 57, 55 - 300m recovery jog
2 x 400m 82, 77 - 400m recovery jog
4.6k total

110412

Noon -
Bike x 20 minutes, Core x 10 minutes, Strength and Power x 15 minutes
High pulls and Push press
Free motion Chest press and row

PM -
TM x 20 minutes

110411

Noon -
Warm up was leg swings and lunge matrix.
3 mile run at an easy effort.

PM -
Track workout: I started with 30m strides x 4 then 30m flies x 5, and finished with 200m x 4 {38, 37, 37, 36}, Cool down included leg swings and active stretching.

110410

AM -
Leg swings and lunge matrix for warm up. I did an easy run, around 3.25 miles.
Today was strength training day. Leg press, dead lift, core, Knee extension, leg curl, chest press, and row.

110409

Noon -
Leg swings and lunge matrix
4 mile run
Iced ankle, foam roll and stretch

110408

AM -
Volleyball last night and this morning I'm a little sore and moving gingerly. Today I have 20 minute tempo run at 7:30 pace. This will most definitely be my biggest run challenge since the ankle injury.

Noon -
I didn't hit my mark of 7:30, I only got 7:44. My ankle was pretty sore, especially during warn up. My ankle hindered me but I don't think it kept me from my mark.
I may have to skip next week's volleyball game.

110407

AM -
Up before the alarm and feeling good. I wish I could become aa AM trainer.

Noon -
I have been scheduled to do a Lunch and Learn today and will miss my noon workout.

PM -
Volleyball

110406

AM -
Push ups 20 (90)

PM -
Track workout
Warm up = leg swings, 1200m
5 x 20m flies
6 x 400m with 2 minutes rest {90, 87, 87, 87, 88, 88}
cool down 400m

110405

AM -
The stick and stretch.
Push ups 20 (60)

Noon-
xt x 45 minutes
Bike x 10
Core x 10 - push ups 10 (70)
Strength x 20 - cleans 100, 120, 140 {3 sets of 6, 4, 2}, squats 140, 205, 215 {3 sets of 8, 6, 4}, dumbbell shoulder press 40 {3 sets of 6}, chest press and pull downs {3 sets of 20, 15, 10}
Bike x 5 minutes

110404

Slept well last night.

Noon -
Fartlek on the road today, maybe my best run back. 2 minutes hard 2 minutes easy x 6. I ran about 4+ miles.
Foam roll and stretch.
I had some ankle pain but it's ok now.
Tomorrow I get my swell on.

PM -
The stick and stretch.

110402

AM -
30 minute run at the Marina. My ankle hurts some and my fitness is slowly coming back.
Strength training = push ups 40 (), row 40, core
Single leg press 35 {3 sets of 10}, kettle bell 20 {3 sets of 6},

110401

AM -
ankle rehab, the stick and stretch

Noon -
warm up and 1600m leg swings
10 x 1 minutes / rest 1 minute
foam roll and stretch