111231

I did not do my strength today due to the rib issue. It is quite a bit better today but still some pain. My calves a sore from the stadium steps.


XT 
I did 20 minutes on the TM (walking) and some core and stretching. 
I'm thinking about getting back in to Crossfit. 

111230

Track

My weight this morning was 177.4.

KHS

Active warm up, stretch and drills

1 mile in outs last 200m :32.7

I'm working through some serious pain today. I've got a rotated rib on the left. This is making breathing difficult especially during recovery. Fortunately my workout should not make it worse.

6 sets of 3 stadium stairs.

Where is the nice weather I was expecting today?

Post workout - Lots of stretching, some heat, and ice. I even got out my chair massage but still limited relief from rib pain. 

111229

XT

I weighed 177.8 this morning.

Noon -

Elliptical x 15 minutes and Bike x 15 minutes

Stretch

111228

Leg press

My weight this morning was 176.4. I am still a little sore, but my legs were not hurting like last night. I felt like a real track guy yesterday, doing work in the nasty weather. It would be awesome if I had an indoor facility to practice in. I should email UT to see what is available there.

Noon -

Sauna for 3'; Nautilus stair master 2' @65

Hip adduction, abduction 70#, and extension 115# 20 each Nautilus abs 80# x 20

BW lunges x  10,  back extension x 15, TRX push up and row x 10,  side and front plank x 20s, BW calf x 15

Stretch and active ROM

Leg press 180# 1 set of 10,  230# 3 sets of 10

BW lunges x 10,  BW calf x 15

Jammer 90# 3 sets of 5

Hammer GB row 110#, 3 sets of 8

BW lunges x 10,  BW calf x 15

Shoulder combo (shrugs, press, lateral, and front raise) 40/50#, 30/35#, 20/22.5#, 10/12.5#, 2 sets of 10; Rear delt 50# 2 sets of 10

Stretch

111227

Track

My weight this morning was 177.8. It's back to work today. I hope the weather breaks around noon for my track session.

ORHS

Active warm up, Stretch / drills

1 mile in outs last 200m :35.9

6 x 200m with 2' rest

Goal = ~35

:39.6; Miss-timed ~:38; :38.8

:38.7; :39.8; :38.6

I only got in 6 of my planned 8 due to freezing rain,  high winds, and L calf tightness.

Stretch

It's a couple hours post workout and I'm already sore.

111224

Track

My weight this morning was 179, not too bad considering its the holidays.

KHS

Active warm up, Stretch / drills

1 mile in outs last 200m :31.7

150m x 6 with 5-10' rest

:23.2; :23.8; Miss-timed

:24.2; :24.4; :23.9

111222

I weighed 178.4 this morning.

Noon -

Active warm up

BW lunges 2 sets of 10, TRX push ups and row x 10, plank 30 sec, Hip abduction and flexion 70# x 20

Subbed Nautilus dead lift 90# 1 set of 8, 140# 3 sets of 5

Push press high pull combo 65# 3 sets of 8-5

Free motion

Standing Chest 60#, 3 sets of 12 

Standing Lat 80#, 3 sets of 11

1 leg squats 3 sets of 8 with 25# kettle bell

Swiss ball core

Stretch

111221

177.2 is my weight this morning. I did some core and yoga.

I've been addressing my L calf issue by using foam roll, the stick, Voltarin gel, and compression sleeve. The issue seems to be improved.

My groin issues presents a bit differently today. There is a slight burning sensation that is new. I need to decide or differentiate this issue with something relative to the lower abdominals. I've been addressing this with hip flexibility and strengthening.

The weather pushed me inside to the TM. I was still able to get my fartlek in.

BW lunges 2 sets of 10, leg swings, stretch The TM work went as follows:

10' @6.0

2' @7.0

2' @6.0

2' @7.2

2' @6.0

2' @7.4

2' @6.0

2' @7.6

6' @6.0

Cool down x 5' with stretching

Lateral hip strengthening

111220

I weighed 178.4 this morning. It seems that without more serious diet changes 175 may be the best I can do. I've pretty much eliminated sweets and reduced alcohol intake.

Noon -

Bike x 20 minutes

Stretch

111219

177.4

BW Lunges  2 sets of 10, TRX push ups and row x 10,  front and side plank 30s

Leg swings and stretch

Box jumps 3 sets of 8, single leg hops 3 sets of 6 [ probably need to eliminate due to knee issues ]

Hip add & abd 55# x 20 each

Squats 135#, 160# 2 set of 8, 190#, 210#, 2 sets of 5 [ I had some L knee pain, not with the lift but loading the bar ]

Bench 135# 1 set of 8, 170#1 set of 5 , 180# 1 set of 3

Pulldown 150#,  3 sets of 5

Core = crunches and v-sits x 30, back extension x 15,  Nautilus abs 80# x  20

Stretch

No knee issues post workout. However, my L calf feels like its wanting to cramp.

111218

176.4 this morning. I had a pretty bad coughing attack this morning around 2. I thought I was on the mend. I should still be able to get my run in today.
I was not able to run today, I have relapsed. Maybe I should not have ran yesterday.

111217

176.2

I am feeling a bit better this morning so I'm out the door as soon as it warms up a bit. Only 37 at present.

Walk 10' TM

Leg swings

Push ups, med ball abs with leg lift, and chair dips 50 seconds each 

Run 10' TM

Hills Dyestone Gap

:42.1

:40.8

:40.9

:39.9

:40.2

:36.9 

2' rest then walk back between each

111216

My weight was 178 this morning. I'm still feeling under the weather. Pretty disappointed that I've missed 2 training days, 3 after missing today. The bright side may be that I've allowed some healing time for my strained adductor.  
At lunch today I went to the gym and did my 30 minute spa routine. 10 minutes each of hot tub, sauna, and steam room. Tomorrow I must be well enough to run. 

111215

I weighed 177.6 this morning but I'm still sick. I did some push ups and sit ups this morning. I had thought I was going to run today but decided it wasn't in my long term benefit to run through the cold.

111214

I'm sick and it sucks. I missed a run day today and I hope it is the only one I miss. I took sweets out of my diet today. 

111213

I'm not feeling too good today. I didn't go to work. My weight this morning was 178. Today was a scheduled XT or rest day. I hope to be feeling better tomorrow, I need to run.

111212

We had Justin's birthday dinner last night which means I need to tighten up a bit this week. I weighed 180 this morning. I'm also fighting off a cold.

Noon -

Hip adduction, abduction 70#, and extension 115# 20 each

Nautilus abs 80# x 20

BW lunges x  10,  back extension x 15, TRX push up and row x 10,  side plank 1 set of 10, front plank x 20s, BW calf x 15

Stretch

Leg press 180# 4 sets of 10

BW lunges x 10,  BW calf x 15

Jammer 80# 3 sets of 6

Hammer GB row 100#, 3 sets of 10

BW lunges x 10,  BW calf x 15

Shoulder combo (shrugs, press, lateral, and front raise) 40#, 30#, 20#, 10#, 2 sets of 10

Stretch

111211

Track workout


KHS track
Active warm up 
1 mile in outs last 200m :33.6 


Stretch / drills  
100m 
:15.5, :15.8, :15.7, :16.0, :15.5, :15.3, :15.3


Stretch and foam roll

111210

Leg swings and stretch

Endurance - Details

111209

I weighed 176.8 this morning.

Noon -

BW lunges 2 sets of 10, TRX push ups and row x 10, Nautilus abs 80# x  20, side plank 1 set of 10 + 10 sec, back extension x 15

Hip abduction and flexion 70# x 20 

Stretch and leg swing

Box jumps 36' 3 sets of 5 and single leg hops 3 sets of 6

Dead lift 135# 1 set of 3, 170# 3 sets of 3

Shoulder press 65# changed to 3 sets of 10

Free motion

Standing Chest 60#, 3 sets of 12 

Standing Lat 80#, 3 sets of 10

Stretch

111218

I weighed 177.8 this morning. My L adductor is still sore. I've increased my emphasis on stretching.

I'm working through lunch toady, I hope I can get my lifting in this afternoon.

I didn't make it to the gym--I'll need to readjust the plan. 

111207

I weighed 178.2 this morning.

Noon -

BW lunges 2 sets of  10,  TRX push up and row x 10 Stretch and leg swings

Warm up 5'

1 - @8.0

2 - @8.2 for first .1 finsished @8.0

3 - @8.0 last .1 @8.3

4 - @8.0 last .1 @8.4

3' walk recovery and L leg stretch between reps

Cool down and stretch 

111206

I weighed 177.2 this morning.

PM

TM x 25 minutes

5' walk, 15' run, 5' walk

111205

My weight this morning was 178.8.

I've been reading a document published by Clyde Hart about training for the 400m. Clyde is one of the most successful 400m coaches in the world. I would like to incorporate some of his principles into my routine.

BW Lunges  2 sets of 10, TRX push ups and row x 1 0, hip add & abd 55# x 20 each, front plank 30s,

Leg swings and stretch

Box jumps 3 sets of 6, single leg hops 3 sets of 10 this bothered my L knee on the third set

Squats 135#, 155# 2 set of 8, 190#, 210#, 2 sets of 5

Bench 135# 1 set of 8, 170#1 set of 5 , 180# 1 set of 3

Pulldown 150#,  3 sets of 5

111204

Core and stretch

I should have went to he gym today but I had home things to do. My legs have been a little tired today from yesterday's track workout. My adductor is still an issue.

111203

Track day

My weight this morning was 177.4

KHS

Active warm up

1 mile in outs

Stretch / rest x 10 minutes

1 x 450m - 1:23.7 last 200 split :37.9

Hills x 4, 100m

Stretch and core 

111201

Still bothered by my left adductor, what to do. I weighed 177 this morning.

Nautilus stair master 2' @65

BW lunges x  10,  TRX push up and row x 10,  side plank 1 set of 10, BW calf x 15

Stretch

Hip extension 115# 3 sets of 8

Alternate leg press 140# 1 set of 10, 180# 3 sets of 8

Nautilus stair master 2' @65, lunges x 10,  BW calf x 15

Jammer 80# 3 sets of 6

Hammer GB row 100#, 3 sets of 8

Stretch