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