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