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