121229

My weight was 169. I had a great nights sleep. My heel isn't hurting this morning. This is a very good thing. I am on day 2 or 3, or possibly more of bowel issues. I must have picked up some gluten over the holidays.
I'm working on a year in review. I have tried this in the past with no success. Maybe I'll complete it this year.
AM workout - PF rehab exercises. Pre-run: squats, reverse and lateral lunges, calf stretch and leg swings. 6 mile run with the ridge runners. Mostly pain free.

121228

I woke much too early this morning. My weight was 170.
My heel pain is no better and will prevent me from running today. From what I read the treatment for spurs is the same as for PF. I'm giving myself a few more weeks before I break down and see a doctor.
AM workout - pushups (30), ankle inversion and eversion, tennis ball, toe crunches and stretch.
Noon workout - warm up: squats, lateral and reverse lunge, pushups (60), clams and stretching.
20 minutes elliptical. 15 minutes strength - balance disk, ankle DF, leg press, pull downs, shoulder press and seated row. 10 minutes bike.
It was a good workout, my foot doesn't hurt nearly as bad as it did this morning.
PM workout - PF circuit.

121227

My weight this morning was 172. Oops, that's a lot of holiday weight. I haven't ran since last Friday. AM workout - 40 push ups and yoga.
Noon workout - Warm up: squats, lateral and reverse lunge, leg swings and pushups (60). Run: 5 x 400m, 1:30 1:29, 1:28, 1:24, 1:25. I had a bit of an anxiety attack following the third 400, but recovered to complete the set on a strong note. Cool down: stretching, clams, pushups (80), squats and reverse and lateral lunges.
I'm still having heel pain. I seriously considering making an appointment with Dr Pesut.
Massage appointment this evening was much needed, but the heel pain persists. I need to be more diligent with my rehab exercises and cross train when needed.

121226

My first post in 5 days. I haven't ran since Friday; I've only been training for my 100 per day push up challenge. I managed 70 yesterday with minimal effort.
I read something interesting this morning from @rnnr4lfe. She keeps a weekly goals or to do list on a chalk board and ticks them off as completed. I'm looking for a similar electronic solution. This fits in nicely with my goal of keeping life's pieces of pie evenly cut.

121221

AM workout: push ups x 40, yoga and clams.
3 mile TM
Friday running strength WOD:
Calf Mobility: 2 x 10 each leg
Active Hamstring Mobility: 2 x 20 each leg
Hip Flexor Stretch with Posterior Pelvic Tilt & Arm Raised: (Static: 30sec Hold / Dynamic: 20 tilts each side)

I accepted a 100 per day push up challenge beginning January 1.

121220

I slept well but woke early.

AM workout - running strength WOD:
Dynamic Calf Stretch
Clock Face Lunges: 6 times round, each leg
Medicine Ball Twist: 3 x 20 alternating sides

2 miles on the TM.

Noon workout - Pre-run: squats, lateral and reverse lunges, leg swings, active calf and adductor stretch.
3 miles on the TM.
Post-run: 3 circuits each of:
DF #10 x 20, bench #135 x 5, pull downs #120 x 7 and shoulder press #65 x 9.

I experienced some left hip and right heel pain.

121218

My extended weekend is over and I must say it took a toll on me. Justin's graduation and the festivities were awesome yet exhausting. I stayed up too late, got up too early and drank too much. My endoscopy went well but left me fatigued and generally not feeling well. I did not receive any good news, maybe some will come with the biopsy results.

I weighed 171 this morning. This is the most I've weighed since being diagnosed with CD.

Noon workout - Pre-run: squats, reverse lunge, calf and active adductor stretch and leg swings. Easy 4 mile run. Post-run: squats, reverse lunge, active adductor, plank and sit ups with a twist.

121216

I was a very bad boy yesterday. I drank too much wine which led to killer headache and an episode of vomiting. This was my first over indulgence of alcohol in a very long time, and this is the reason I stopped in the past. It has got me thinking maybe the CD and the upper intestinal issues is part of the problem. I need to research this hypothesis.

Tomorrow I have my follow up endoscopy. I had my last meal at 6. I hope this was good enough for me to have an empty gut. I'm looking forward to some good news.

I discovered Run Strength WODs this weekend. Tonight I did Saturday's wod:
Spiderman Adductor Stretch: 2 x 30sec-1min each side
Sumo Squat: 3 x 15
Mountain Climbers: 2 x 30 seconds

121214

My weight this morning was 167. My foot didn't hurt as much when I first got up, buy after my drive in to work it and my calf were fussing. AM workout - tennis ball for PF, softball for my hamstring trigger spot and foam roll for my left calf.

Noon workout - Warm up: reverse and lateral lunge, squats and leg swings. Elliptical x 15', bike x 15' and 3 circuits of push ups, rows, plank (all planes), sit ups with a twist and clams.

Massage therapy; I saw Rayleanna and she worked me over good. My right ankle had an area that felt burned while she massaged it. It's even bruised.

121213

My weight was 168. I think my left calf is becoming an issue. AM workout - foam roll, softball for trigger spots, yoga and core.

Noon workout - Pre-run: lateral and reverse lunge, squats, leg swings and jacks. 4x400m (1:30, 1:29, 1:27, 1:25). Post-run: foam roll, stretch, lateral and reverse lunge, squats and leg swings. Good workout!

My left calf held up fairly well. I had no pain, but it felt tight. Post-run my right heel really hurt, especially after sitting all afternoon.

PM - hot tub, foam roll for left calf, tennis ball for riot foot and softball for left hamstring. Why can't we run injury free?

121212

I was sore this morning from my trail run. Up early for some reason, maybe because it was cold.

Noon workout - C2 x 500m, circuit 1: hip abduction, knee extension, leg curl, ankle DF and machine dead lift. Circuit 2: bench, dumb bell press, seated row and abs.

My left calf has developed a sore spot which has me worried. I think that maybe I need to take some time off. Although, just last week I didn't run Monday through Thursday.

121211

I was up early this morning and started with some yoga, softball on my hamstring trigger spot and core. 2 miles on the TM.

Noon workout - Pre-run: lateral and reverse lunge, squats and leg swings. 4 mile greenway and trail run. Post-run: same as per. This workout wax so much fun and hard work. Probably the hardest 37 minute 4 mile run I've ever done.

I did experience some heel pain post-run.

Today I met with a nutritionist for my CD. I'm not going to say it was a waste of time, but I knew most of what she was telling me. I will read through all the handouts before passing judgement.

121210

I weighed 169 this morning. My sleep was not very good. The weather today is not good. I'll probably run indoors.

Noon workout - Pre-run: squats, lateral and reverse lunges, foam roll, clams and leg swings. TM run for 3 miles. Post-run: same as pre with the addition of dips (3 sets of 4).

Justin wanted Dead end BBQ for dinner. I'm sure it wasn't the best decision for me. When I asked for a GF menu the waitress returned with a hand written list of items containing gluten. I hope it wasn't too bad. I think I could have made a better menu choice. Lesson learned, the hard way.

PM: Hot tub and stretch.

121208

This morning was a long run with the ridge runners. We did 6-12. I did ~10.  

121207

I'm up way too early for an off from work day. It's probably a result of an argument I had with my daughter. For what it's worth, the little sleep I got was good.

I need to have a greater emphasis on core strengthening. The 2 primary exercises should be plank and clams.

I had my massage therapy appointment entered wrong in my calendar. I missed my appointment by 2 minutes.

PM workout - warm up: lunge, squats, jacks and leg swings. Easy 4.25 miles. Post run: lunge, squats, jacks and leg swings. I did pre and post core work.

121205

I haven't ran since Sunday, but that was planned. My heel was pretty sore following my last run and work is quite busy this week. I do plan to get back on the road Friday.

My weight was 169 this morning. Last night we ate at Down Gallo's. They do not have a GF menu but I ordered the chicken fajitas. I didn't eat the rice. I was afraid it might contain gluten.

Again, I was stuck at work all day. No workout.

121203

Slept great. My aches and pains from yesterday are much improved. I did a little yoga.

Noon workout - 3 circuits of: C2 x 500m, hang clean 95# x 5, bench press 115# x 8, seated row 125# x 8.

I did about 20' in the hot tub. No heel pain.

121202

I ran ~8 with the ridge runners. The pace was kinda slow but that's OK cause my left calf and right heel were hurting. I am taking tomorrow off from running. I plan to lift, but only upper body and core.

Before bed I did 30' in the hot tub and some hip and ankle strengthening and stretching.

121201

Kristen and I ran the Jingle Bell 5k this morning on the ETSU campus. It was great weather and the course was OK (probably a little short).

After the race and some shopping we went to Cootie Brown's and I had the best GF pizza I've ever had. I also had a GF beer.

121129

Slept great, maybe too good. I had a hard time getting started this morning. My was 166. I was too pressed for time to do my yoga routine.
Noon workout - active warm up, squats and leg swings. 1.25 mile warm up. 4 x 400m with 400m recovery. 94, 93, 90 and 88. 1.25 mile cool down. I finished with calf, hamstring and adductor stretching.

Before bed I spent 30" in the hot tub and used the tennis ball for my sore foot.

121128

Slept great. Weight 167. Very little right heel pain. Legs felt good overall. I did some yoga and that felt great.

Noon workout -
Core x 15' (hips, shoulders and abs)
Power x 10' (wall ball, squat jumps, push press, high polls and kettle bell) This circuit was beginning to tear up my hamstrings and glutes; I had to stop.
Upper body strength x 10' (chest press and fly, seated row, pulldown, shoulder press, dips and pull ups) I can't believe how weak I am at dips. I could only do 3 with good form.

121127

I slept until the alarm went off this morning. I must have been tired. My weight was 167 this morning. I did some foam roll, tennis ball (for PF) and a little stretching. I'm looking forward to knocking out this easy 4 mile run a lunch.

Lunch workout - lateral and reverse lunge, squats and leg swings. Easy 4 mile run.

121126

I'm experiencing some right heel pain but not so bad as to prevent me from running today. I weighed 168 this morning. I did some yoga, it seems I may be replacing stretching with the hot tub. I can't afford to do that.

Noon workout - My warm up included; active stretches, squats, reverse lunge, side lunge and leg swings. My run was a 4 mile tempo, close to 8 minute pace. I finished with some stretching.

121125

I've spent the last three days remodeling my bathroom and I'm kinda sore for my troubles. I did manage to get in a 5 mile run. My warm up included squats, reverse lunge and leg swings.

121124

Yesterday I didn't run; I felt like I needed another recovery day. I raced twice in a 6 day span. I do need to get in a run today; the ridge runners are not running.

"I run the 400 meters early in the season, for speed for my 800 meters," David Rudisha. Very good advice from the world's best.

121122

Hot to Trot 10k.  52:34. I finished 6th in my age group and 181st overall.

121120

I woke early feeling good. My weight was 166. I didn't have time for any yoga or stretching. I did have time to make some Bisquick GF pancakes and they're much tastier than the last pancake mix I purchased.

Noon workout - Active warm warm up with reverse lunge, lateral lunge, squats, single leg lateral step and leg swings. Easy 4 mile run. TKE 3 sets of 15, reverse lunge, squats, single leg lateral step and squats 10 reps each.

PM workout - I spent about 45 minutes in the hot tub, did some lateral hip strengthening and some yoga.

121119

My weight was 166 this morning. I slept great but had a slight tightness in my left lateral hamstring.

I had to work through lunch so my run was at 5:30. It wasn't too cold but it did get dark on me. Reverse and lateral lunges and active stretching. 4 mile tempo run  - 31:37. Everything felt great.

I've using the hot tub every day and today was no exception. I also did some yoga before bed.

121117

Race day. I slept good and I don't have any issues this morning. It will be interesting to see how my current training plan is working. It will also be interesting to see what effect my GF diet and reduced weight has on my performance. I would love to go below 6:20.

I met my goal, ran a 6:18. This is the fastest mile I've ran since my 30's. I finished 1st in my age group and 22nd overall.

121116

Today is my first travel experience since being diagnosed witb CD. I felt the need to pack my lunch and some oat meal.

121115

I'm hungry and in a meeting. What to do? I didn't get to run at lunch waiting on hot tub installation. Maybe I'll get to run after work.

121114

I weighed 167 this morning.

Noon workout - C2 x 1k, shoulder rehab exercises, 3 circuits of seated chest press, chest press, high row and 2 circuits of seated row.  20 minutes timed circuit. LQ stability exercises.

121113

I slept late this morning, worked too late last night.

Noon workout - active warm up, reverse and side lunges. Easy 4 mile run and stretching. Sometimes I find it's harder to do an easy run than a tempo or fartlek run. I am having some left knee issue.

I'm trying GF sweet and sour chicken at Pei Wei. Not too bad.

121112

I'm sore this morning. My left knee and low back are the primary culprits. I'm surprised at how well I'm handling the Saturday long runs.

It looks like today's lunch run will be a wet one.

Noon workout - active warm up and lunges. 4 mile tempo. 31:42

121110

Up and out early on a cold morning (35 degrees) for a 10 miler with the #ridgerunners. I was pretty sore from massage yesterday. I finished in 1:35. Last week talked to Tim my goal being to do 10 miles in 1:30. I didn't think I would get there so soon. Thanks to Holly for pushing the pace.

121109

My weight was 166 this morning. I did an easy 3 mile run at 9:17 pace.
I had a deep tissue massage with Rayleana. My glutes are extremely tight and she killed them. At the UT basketball game my legs killing me. I hope I'm able to complete my long run tomorrow. 

121105

My weight this morning was 166. I started the day with some yoga.

Noon workout - active warm up. 4 mile tempo run and my best 4 miler this year. I didn't set out to run a tempo today, but I noticed my time was under 8 minute at about a half mile and I was feeling good so I went for it.

5 sets of push ups x 25 and sit ups x 25, and 3 sets of pull ups x 4 and C2 x 250 meters.

121108

My weight this morning was 165. I have had some CD issues this morning. The only thing I ate yesterday that was not GF was the Ortega Taco Sauce. There was also the loaded potato skins left over from Lincoln's but I doubt it was that.

I just visited B&G foods and Ortega Taco Sauce is on their GF list.

Noon workout - active warm up and stretching. 1 mile jog, 1/2 mile - 3:22, 1/2 jog, 1/2 mile - 3:22, 1/2 mile jog, 1/2 mile - 3:26, 1/2 mile jog. Active cool down and stretch. This was good work out.

121107

It's a recovery day today. Last night's volleyball has left me kinda sore, mostly upper body though. My weight was 166 this morning.

121106

My weight this morning was 165. I woke feeling a little tired and sore. It's rainy and cool today; I hope it doesn't hamper my noon run.

Noon workout - I began with some stretching. 5 mile run in 45:55.

PM - volleyball, 2 games against number 1 team in the league. We played OK in the first and better in the second, but still lost both and was ousted from the tournament in the first round 

121104

I woke this morning with low back stiffness. I need some yoga and maybe a recovery run.

121103

8 mile run with the #ridgerunners. 10 minute miles, I want to get my 10 mile run in under 1:30.

121102

3 miles easy with Kristen and 5 sets each of pushups x 15, and sit ups x 20 and 3 sets of pull ups x 3.

121031

My weight is 166 and I'm feeling a little banged up from last nights volleyball. I got to try to eke out a working today.

Noon workout - I completed an active warmup follow by a 4 mile run. The run started as an easy run, but I felt good enough to push a little. I ran a negative split. Finished with week 2 of the Navy Seal plan. 5 sets of push ups x 15, planks x 45 seconds, 3 sets of pull ups x 3 and C2 x 250m.

121030

My weight this morning is 167 after breakfast. My weight is staying down due my CD diet or weekly long runs. I think I may be feeing better. I did some yoga his morning.

We played 6 games of volleyball and lost all. As much as I enjoy indoor, I can't bring myself to play next season. I think I will do the Tuesday night pick up games. Maybe I'll find a new team to play with.

121029

Nasty weather has reared its ugly head and has forced me to rethink my workout strategy for the week. I may have to use the dread mill.

Noon workout - active warm up and 3 miles on the TM. 5 uses each of push ups x 15, sit ups x 20, 3 sets each of pull ups x 3 and C2 x 250 meters.

PM workout - active warm up and 3 miles on the TM.

121027

I really didn't feel like it, but I ran with the RidgeRunners this morning. I only did 8 since I've been dealing with cold-like symptoms. Did some yoga post run.

121026

I did some yoga this morning and went to the gym. At the gym I did 4 sets of push ups x 15 and plank x 1 minute. I did 3 sets of pull ups x 3 and C2 x 250 meters. After that I did some wet work (hot tub, steam room, pool running and sauna). I must admit, I feel pretty relaxed right now.

121025

This morning I went to Kristen's xc regional meet. She set a 3 minute course PR. I was very proud.

Noon workout - active warm up,1.3 mile warm up, 3 x 1 mile repeats and finished with lots of stretching.

Mile 1 - 7:23
Mile 2 - 7:39 slight uphill
Mile 3 - 7:21

This was a very tough workout.

121024

Last night I made my return to volleyball. We lost the match 1-2. I wasn't too rusty but I could tell I'd missed 3 weeks.

My weight this morning was 165, I'm still dealing with some cold symptoms, my sleep was interrupted and I having a little neck soreness from volleyball.

My GF diet is going well and I think I can say I'm feeling better from it. The doctor called Monday night saying the biopsy showed a 99.98% chance of CD. I hope to show improvement by my December 19th endoscopy.

PM workout - active warmup, 4.4 mile run. Push ups 4 sets of 15, lunge 4 sets of 10, sit ups 4 sets of 20 and pull ups 3 sets of 3. This run was very hard, I felt too full from my lunch and traffic was bad. I guess some times the bad ones are the best for you.

121022

I weighed 168 this morning. I didn't sleep very good, up at 12:30 and 4:30 but I don't feel too bad. I was surprised that I wasn't sore yesterday from the long run.

Noon workout - Active warm up. Run 4.25 miles in just under 9 minute pace. Stretch.
Push ups 4 sets of 15, sit ups 4 sets of 20, pull ups 3 sets of 3 and C2 2 x 250m. This was a good workout.

121020

I did my first run with the RidgeRunners. A 10 miler, maybe my first 10 mile run ever.

121019

This is my second day of gluten free. My dinner last night was normal with the exception of no bread or desert. I can tell this will be a healthier diet than I've had before.

My weight this morning was 166.

Noon workout - Active ROM, LM and leg swings. 4 mile run even 9 minute pace. Sit ups 4 sets of 20, push ups 4 sets of 15 and pull ups 3 sets of 3. Stretch.

I am experiencing some right heel pain following my run.

121018

This is my first day with CD and I can't say that I'm doing great. All I've had to eat today is a bowl of cereal with strawberries, 4 slices of turkey, carrots and 2 apples. Needless to say, I'm hungry.

121017

I haven't been posting as much lately because I haven't been doing much. In the past 10 days I've been on a clear liquid diet for a total of 3 days, had a colonoscopy and an endoscopy and I've been anesthesized twice. Today at 10:30 I go for my second endoscopy in as many days.

My weight has dropped to 165 and I'm lying in bed too tired to get up. There is hope; I get to eat this afternoon if my throat isn't too sore. If celiacs is confirmed and there is not too much gut damage I should start feeling and running better.

121015

TM 5' walk, 15' run and 5' walk. Sit ups 4 sets of 20, push ups 4 sets of 15. I didn't do the pull ups today.

Tomorrow I've got more testing, I have an endoscopy. Dr. Lee wants to do a small intestine biopsy. I'm worried about what will be found next.

121014

My legs were tired today and my run was less than average. I was able to get in nearly 6 miles with some walking.

My doctor called tonight and scared me to death. My colonoscopy biopsy was negative but my blood returned a high antibody which is indicative of celiac disease. I have to schedule a small intestine biopsy.

121013

5 mile run today. It was a good run about 9:30 pace. Sit ups 4 sets of 20, push ups 1 set of 15 and pul ups x 3.

I'm planning to start a Navy Seal workout beginning Monday. It consists of mostly push ups, sit ups and pull ups. It also calls for 4 days of swimming which I won't be able to do, but I'll give a go.

121010

Day of my recovery from my colonoscopy. Yesterday by days end I was feeling very uncomfortable. There would have been no way I could have ran or played volleyball. It was kind of silly of me to think that I was going to be doing anything physical on Tuesday.

This time will be well spent working on core and recovery.

121009

Well, I made it through my colonoscopy. The procedure was easy, but the prep was something I don't want to do again. I was surprised that my weight didn't drop more; only down to 168. I'm not sure if I slept last night or slipped into a coma. Either way it was a very restful and much needed night of sleep. I am still feeling weak and a little tired. The doctor advised me to have no strenuous activity for 5 days. I guess I'm not running till the weekend.

121007

Yesterday morning I weighed 168 following my run. I had a good 4 mile tempo run. After the first easy mile I did the next 3 averaging sub 8:10.

This morning my weight is 169 and I'm starting the liquid diet part of my colon prep. It will be interesting to see how much weight I'll drop during the process.

121005

I slept good last night. I didn't get up at 6, but I was awake by 6:30; a little progress. My weight this morning was 167.

Noon workout - Knee extension, swiss ball abs, shoulder band exercises, hang cleans and box jumps.

121004

My legs ached last night and may have been the cause of my interrupted sleep. I really need to get back in the habit of getting up at 6. There is so much more I could be doing if I were getting up earlier.

Noon workout - LM, leg swings and stretch. 4 mile run followed by the lower body portion of the U of A workout. Lunge with row, back extension, shoulder flexion with back extension, reverse extension and glute ham raise.

121003

It seems by health issues keeps me from completing at least one scheduled run per week. I need to get this fixed. My weight this morning was 168 after eating breakfast.

Noon workout - Active ROM, LM and leg swings. 4.75 mile run, I felt good through the first half but struggled some with the last. I finished up with some stretching.

I had some post-run right heel pain. Everything else was fine.

121002

Last night I had one of the worst experiences ever. I went to sleep about 11 and by 12:30 I woke up having what I'll call a panic attack. It's hard to explain the symptoms, but I felt like I was going to die. I hope that never happens again, it was awful.

No workout today.

121001

Yesterday I was feeling better, so I decided a long run was in order. I went to the greenway at Haw Ridge and ran from there almost to the rowing center. This 8 mile run was the longest I've done in some time.

This morning I was more tired than usual, but no increased soreness. My weight is 169.

Noon workout - Today I did a modified WOD from 120930. As many sets as possible in 20 minutes of C2 x 500m and single arm dumbbell bench #15 x 15 reps. I completed 4 sets and 100m.

This was a fun workout and I just don't see the rationale for doing no cross training.

This is the craziest damn thing, while cooking I get so nauseated I have to lie down. I have took PB and some motion sickness/nausea medication that Pat bought for our cruise. I'm feeling a little better now but it's still iffy.

I another note, I received my colon prep today. I'm truly worried about this procedure.

120929

I missed a day of blogging yesterday but I didn't miss running. After Kristen's xc meet Thursday at Norris dam,  I decided to make the trip back over there Friday morning and run the Songbird Trail. I had planned to run only 4 miles, but the morning and trail were awesome so I went 3 loops. It was just under 6 miles and 9 minutes per mile.

I did some post run stretching and an ice bath. It was a great day.

This morning was the Douglas Dash 1 mile race. I woke up not feeling well and decided not to race. I've had a headache and nausea all day.  Just not feeling well.

120926

No major issues this morning.  My AM workout focused on ROM and soft tissue work. My weight was 168.

Noon workout - Today's workout was an easy (around 9:20) 4 mile run. I started with some active stretching and ROM and finished with some static stretching. 
I feel like I need to add more lateral hip strengthening to my daily routine. I also need to be more diligent with my PF exercises.

120925

I've got a little soreness from yesterday's workout, but I'm feeling good otherwise.

Today is the first day of indoor volleyball. I hope I can play well and finish the season with no injuries. I have been more excited about indoor in the past. Maybe we've been playing too long.

I received an email yesterday from Fast Track Senior meet inviting me to their 2 indoor meets. So, I now have my indoor season set. (February 3rd and March 3rd)

Noon workout - I just had an awesome lunch run. 4 x 1 mile repeats. I began with some active ROM and finished with some stretching.

It was a great night of volleyball. We played one  of the younger teams. The first game we played out of our minds and doubled them up. I had several hitting errors in game 2, and we can't win if Justin or I aren't getting sets and hitting well. It was close, but they won game 2. In game 3 we were back on top and closed them out pulling away.

Injury report: I banged my left knee and had some post game cramping in my left calf. The calf acted up a little during my lunch run.

120924

After doing some research this weekend, I believe I can go to the Senior Nationals next year and compete in the 800. This will be my goal summer 2013 event.

My weight was 170 this morning.

Noon workout -
U of A xc workout:
Swiss ball knees to chest, crunch, single leg curl and bridge, and ball pass feet to hands.
Standing hip flexion and extension.
Single arm chest press and cable row with lunge.
Back extension, shoulder flexion, hip extension, and glute ham raise.

This was a nice little workout. It felt like it all areas of my core.

120923

AM workout - LM and leg swings. 7 mile run. Today I did the xc course at Ashe park. I probably should have done more stretching.

120921

I didn't sleep to great last night, my legs were aching. Still having some issue this morning. Today is definitely a recovery day. I need to schedule an appointment with Rayleanna. My PF is beginning to act up again.

Today at 1 is my initial consultation for my colonoscopy.

120920

I slept pretty good last, but I still haven't felt like doing the morning TM run. I need more motivation. My weight is at 169. I'm having a little soreness, especially in my hips. Today's lunch run is set to be an easy one.

I decided to work through lunch and run after.

PM workout - Active warm up, 5 miles easy and stretch. 

120919

I slept much better last night even though I woke up at 5am. My weight this morning is 168. Today I plan to do some speed play.

Noon workout - Active warm up, 4 mile run (fartlek: 2 x 1/2 mile), MYRTL and stretch.

120918

I had a horrible night sleeping. It took me forever yo fall asleep and I was up before 6. My plans to run today are lost, maybe I'll be able to play volleyball tonight. That is, if the rain stops.

It's a good thing I guess, that I couldn't run today. I am quite sore from my strength session yesterday.

We played our last outdoor season tournament tonight. We dominated the first match then came flat for the second. We never really got going in the second match. Passing was definitely our downfall. I think everyone had fun.

120917

I laid in bed trying to decide if I should run today. I made the decision not to because of my long run yesterday. I decided to go to the gym at lunch for some core and upper body strengthening.

Noon workout - core, upper body, stretch, and foam roll. I did 3 sets of 8 of unweighted since leg dead lift and my hamstrings were on fire.

120916

Yesterday my left hip hurt and I was not able to run. I did walk 20 minutes and did a lot of foam roll and stretching.

This morning I did 10k at the Marina. I felt pretty strong and everything held up OK. My right hamstring acted up a little, but no big issue.

120914

6.5 mile Haw Ridge trail run / walk. This one started out as an easy 4 miler but Kristen and I got a little lost. Fun buddy run.

120913

I slept until 7 this morning. The kind of sleep that you get when you're exhausted. Being sick and increasing mileage has been a tough one. My heel hurt some, but well within my pain tolerance.

I read an article titled Hibernating Heinies. This is an excellent reference article for all masters athletes.

120912

I've got some general soreness this morning in my legs and shoulders. Probably more achy than sore, especially my led shoulder. My run yesterday was only a few seconds off my best 4 mile time this season. Today's plan is to go easy, maybe a little further. My weight was 169.8 this morning.

Noon workout - Active warm up, 4.6 mile run (easy). I was pretty tired for this one. I tried to do most of this run on grass or trail.

120911

911 it's hard to believe it's been 11 years. One day forever changed the lives of so many.

I set my alarm for 6am to get up and run, but unfortunately it was for 6am Monday. I didn't get up till 6:42. I guess it's a lunch run today. It's really too dark to run before work anyway.

My weight was 168.8 this morning.

Noon workout - Active warm up, 4 mile run (I ran this one pretty hard, 33:48. It is still a little warm for lunch runs, but it's getting closer.)
Strength: lat pulldown, low pulley row, and overhead squat 3 sets each.

A shoe note: ~170 miles on my Saucony Triumphs.

120910

I slept pretty good last night but I still woke up tired with lingering cold symptoms. My weight this morning was 167.4 maybe my lightest of the season or ever as an adult.

120909

The weather has gotten cooler today so I did a late morning long run. 7 miles; this is the furthest I've ran in some time.

120908

I put in about 5 miles this morning at Victor Ashe park. I'm still not feeling very good, but since I was there anyway for Kristen's xc meet why not?

120906

I haven't ran since Monday and I'm OK with that. I am looking forward to seeing how my running / racing changes with LSD training. I continue to feel pretty rotten with cold symptoms. I do hope to get back to training tomorrow or this weekend.

120905

I truly believe that if I can get my mind and body right I can be an elite runner.

I'm fighting off / through my cold symptoms. I'm still bowel issues and my heel still hurts in the mornings.

We had volleyball last night. We played the number one team in our league. I don't know why but I really wanted to beat these guys. We lost the first game. We are notorious slow starters, but we finally got it together and dominated the final 2 games. I had a blast.

After another bout of diarrhea this morning I've decided to see my doctor. I've got an appointment for this afternoon. According to the doctor the next step is a colonoscopy.

120903

I've got a lot to talk about today. First, today was the Half Canfield Memorial Mile. I've not been feeling well for the the past week. I've had diarrhea on 2 different occasions and yesterday I began feeling like I'm catching a cold. My confidence was not too high. I did not place in my age group (6/9, 47th overall), but I ran faster than I did at the Dogwood Mile (6:29 - 6:48). The third place age-group finisher was 6:05. I'm needing to take another 30 seconds off my time. Overall, I was very pleased.

Second, I'm changing my program again. For the rest of this year and maybe until indoor I'm going to focus on long slow distance training. Finally see if I can work my way up to 10 miles. I've read that this is a great way to remain healthy while improving race times.

Third, my health wrapup. My right heel is still sore in the mornings and hurt some during my race cool down. My left hamstring still gives me fits with extended driving. I should probably see the doctor about my bowel issues. I'm going to first try to cut back on beer and bread. See if that helps.

120831

AM workout - yoga, leg swings. 4 mile run, I didn't feel good this morning. I was lucky go finish this one.

120830

AM workout - Active warm up, 2 miles easy, hills x 3.
Today I subbed hills for track.

120829

We played volleyball last night in a downpour. We won the first set sans downpour but lost the last 2.
I felt like crap this morning, not only was I sore; I was lethargic as well. I didn't want to get out of bed. Also, I dinged my big toe and it is a little sore. I am glad today is recovery.

120828

AM workout - Active stretches, LM and leg swings. 4 mile run.

I felt pretty good about my run. I'm not racing, but I'm running hard. I may reduce my track workouts to once per week. I also may try to double once or twice per week.

120827

August is almost gone and so is some of my running enthusiasm. This weekend really challenged my resolve and I came out lacking. It did not help that I had bowel issues all weekend.

I read an article that said you may not have to train fast to run fast. It claimed that a more moderate approach with an emphasis on building stamina and endurance over an extended period of time may produce better results with less chance for injury. I am constantly sore and achy and this leads to me almost dreading my runs.

My energy level is so low today, I may still be feeling the effects of my weekend illness.

My goal for today is to complete a strength session at lunch and a TM run after work (easy, no more than 2 miles).

Noon workout - Band shoulder exercises, push press, high pull and, hang snatch #75, 3 sets of 8, 5, and 3, glute machine and hamstring curl 3 sets of 8 each, plank x 1:30.

PM workout - 2 mile run.

120825

I went to lunch with my coworkers for Mexican yesterday and boy did I pay for. Last night after the Lady Vols volleyball game my belly began to hurt and at the soccer game I spent a half a hour in the rest room. I was still not feeling well enough to run. Maybe give it another try tomorrow.

120824

I'm up and dressed but I'm not too motivated to run. My legs have been a little achy.

AM workout - I didn't want to get up and grind today but I'm glad I did. My warm up was some active stretching and leg swings. I decided not to the LM due to my leg soreness.
4 mile run followed by more stretching and foam roll.

120823

I didn't sleep too good last night. I was up a couple times. I'm surprised to feel as good as I do. Must of the soreness from yesterday is gone. I didn't have any heel pain but my left knee continues to click on the lateral side.

AM workout - LM, leg swings, 1 mile jog. 2 x 1k with 200m walk and 400m jog, 3:58 and 4:10. 1 mile jog and stretch.

Noon workout - Three sets each of wall ball, Nautilus crunch, back extension, shoulder press #65, pull ups, leg press #180.

120822

I'm feeling pretty rough this morning, sore from yesterday's activities. It's a good thing today is a rest day.

120821

I'm up early enough to run, but it is still dark out. Too dark to run safely on my road, especially since school has started back. I'll have to do a lunch run. I weighed 171 this morning.

Noon workout - Active stretches, LM, and leg swings. 4 mile run. I was a little too frisky at the beginning of the run and paid for in the end. I still finished with my fastest 4 mile since beginning this new regime.

PM volleyball - We played 3 games, the first was awful. After game one we settled down and won the match.

120820

I'm up at 5:45 this morning and feeling pretty good. I had some heel pain but minimal. My weight is 171.4.

AM workout - LM and leg swings, 1 mile jog, and drills and strides.
1 x 800m, 1 x 400m, 1 x 800m - 3:10, 1:26, 3:10
1 mile jog, stretch and foam roll.

Noon workout - Shoulder band exercises, push press #75 3 sets of 10, hang cleans #95 3 sets of 7, DF 3 sets of 20, squat machine #180 3 sets of 10, and knee extension #25 3 sets of 12.

120818

I slept in a little this morning, I'm glad it's getting cooler. My soreness from yesterday's massage is improved.

AM workout - Active stretching. 6 mile run. I had some hip pain during my run but not significant.

120817

I'm trying to get my running groove back.

AM workout - Active stretches and leg swings. 4 mile run. I didn't really think I was running well today, but I was only off by 2 seconds my last 4 mile.

Massage therapy visit went well. The focus was on my hips and hamstrings. When we finished, I was sore like I'd done a ton of lunges.

120816

I'm having trouble getting back into my running groove. I intentionally took day off last weekend. A thunder storm and work kept me from running Tuesday. I decided to not run Wednesday because it would mess up my weekend schedule and this morning I over slept because I set my alarm for 6pm.

Noon workout - LM and leg swing, 1 mile jog.
2 x 1k with 200m walk and 400m jog. 4:04 and 4:20
1 mile jog.

Lessoned learned today:
1- warm up easy, especially on hot days
2- it's still too hot for lunch runs
3- I need to hydrate better

120814

I just finished up a long and much needed weekend at the beach. This was the first beach trip in some time that I didn't run. I did do a little strength training.

This morning I woke to thunder and a flash flood advisory. I don't mind running in the rain but I'm not going out when its lightening. I'm hoping for a better forecast for lunch.

My weight was 169.8 this morning. This surprises me since I've not ran in a few days and my diet was not on my mind.

After viewing my work calendar I have to change my running plans for the day. I ended up working through lunch. Which means no running today. I think I'm going to wait to begin Thursday.

We played 3 games of volleyball, the effort level was up from last week. I did some stretching before bed, but I've still got achy legs.

120811

August 11th, where has the summer gone? Its hard to believe that the kids go back to school next week. In a sense, this summer was possibly Justin's last with us. He graduates in December and if he is blessed with employment, things will be forever different. Kristen begins her senior year Tuesday, we are growing up.

Yesterday as we (Kristen, Pat, Justin, and I) were walking to dinner I couldn't help but think how blessed I am. Our children really enjoy being with us. We've accomplished a lot in our lives but nothing as important as raising two great kids.

At some point I would like reflect on my running this year, but I don't know if I'm ready for that yet. I meant to do that last year and honestly I can't remember if I did.

120808

I got to bed a little late last night, I was up watching the Olympics. This made getting up a bit of an issue. I was up finally at 6:30. My weight was 171.6.

AM workout - LM and leg swings. 4 mile run. I keep telling myself that I'm not racing these workouts, but I'm getting fitter and faster, and my times keep coming down.

120807

My weight this morning was 170.6. I wasn't able to get my run in due to having to be at work early.

Tonight we played volleyball and before the game all of us thought the other team was much better and that we would probably get beat.

120806

I woke up at 5:30 with no alarm. I'm feeling pretty good, no serious complaints. My weight this morning was 170.8. Not too bad considering I'm eating whatever I want.

AM workout - LM, leg swings, and 1 mile jog.
1 x 800m 3:11
1 x 600m 2:22
1 x 400m 1:24
1 x 200m 0:42 - 200m walk and 400m jog for recovery.
1 mile jog and stretch. Details

Noon workout - DF 3 sets 10, shoulder band exercises, push press and snatch pull combo #65 15/5 15/6 15/7, squats #115 3 sets of 10, crunches and push ups 4 sets of 10 in 3:30.

120804

I was up at 4:00 this morning. Went back to sleep, which meant I didn't get out of bed till 7:00. I did get in my morning training session.

AM workout - LM and leg swings. 6 mile run. Stretching and ice.

120803

My left glute was twitching while I was in bed. Rayleana, my massage therapist must have woke something up in there.

I was out the door at 7:30 for my morning run. It was overcast, but hot and humid.

AM workout - LM and leg swings. 4 mile run. My left hamstring was a bit of an issue toward the end of the fun.

120802

Out the door by 6:17, but I was up at 5:30. At the track by 6:40. The days must be getting shorter.

AM workout - LM, leg swings, and 1 mile jog. 2 x 1k 4:10, 4:12. I had a little extra rest between reps waiting on the xc team to clear the lanes. 1 mile jog and stretch.

Noon workout -
3 circuits each of:
DF x 20, #25 plate lift shoulder x 6, tricep x 10.
Hip extension #100 x 15.
Side plank x 20s, single leg bridge x 10,
Pull down #70 x 10, chest press #70 x 15.

PM - massage therapy.

120731

I didn't sleep good last night, I think I may have been a little too concerned about work. I was able to get my 4 mile run in albeit in the rain.

AM workout - Active warm up and 4 mile run.

120730

Up and atem at 5:45, but I didn't get to the track till 6:45. I guess I need to get up 5:30 or pick my pace up on getting out the door.

AM workout - LM and leg swings, 1 mile jog, strides, and drills.
1 x 800m 3:15 - 400m jog
1 x 400m 1:28 - 400m jog
1 x 800m 3:16
1 mile jog, foam roll, and stretches. Details

Noon workout - Hot tub x 10', DF 3 sets of 25, shoulder band exercises, push press snatch pull #65 3 sets of 13/7, 14/7, 15/7, squats #115 3 sets of 8, balance disk 3 sets of 20s.

120728

This morning was the Karns 5k. My time was 24:16, that is a 1:20 PR from my March race of 25:42. I've still got a lot of work to do but I'm pleased with the direction I'm heading. If I can stay healthy I'm going below 20'.

120727

I probably was up too late again last night. I woke up at 6:15 but didn't get out the door for my run until 7:05. My heel still hurts a little in the morning but still it's an improvement.

AM workout - LM and leg swings.
4 Mile Run

120726

Up and out this morning but running late. I had some sleeping issues and struggled to get up. My foot continues to improve, I hope!

My current plan is to do 4 miles twice a week, 2k track workout 1-2 times a week, 1-2 hill workouts a month, and 1 6 mile run on the weekend. As my foot heals and my fitness improves I'll slowly pick my mileage up. I don't plan on doing any cross training unless I can't run.

AM workout - Active warm up, 1 mile jog, drills and strides.
2 x 1000m 4:13 and 4:17. 400m jog and 200m walk for recovery.
1 mile jog and stretching.

Noon workout - Ankle DF 3 sets of 20
4 circuit of:
TRX push up and row x 8 each
Plank front and side x 20s each
Single leg bridge x 8

120724

I woke up not feeling too good this morning. I didn't go to bed early enough so I was tired and having a little abdominal issue. My heel was a little sore when I first got up which nearly made me decide I forego today's run.

AM workout - I began with some stretching then a 4 Mile Run.

Noon workout - Hot tub x 10', balance disk 3 sets of 20s, ankle DF 3 sets if 20.

120723

Up at 5:30 but not out of the till 6:15. My weight is 171.2 this morning. Some heel pain but not too bad.

AM workout - Active warm up, 1 mile jog, drill and strides.
1 x 800m 3:17, 600m 2:25, 400m 1:28, 200m :40. - Details
1 mile jog and stretches.

I'm having a little post-exercise heel pain.
Noon workout - Hot tub x 10', Ankle DF 3 sets of 20, balance disk 3 sets of 15s, shoulder band exercises, push press - snatch pull combo #65 3 sets of 12 and 6.

120721

I'm up and going through the steps to get ready to run. I'm not having much heel pain, but its not well yet.

AM workout - 6 Mile Run. This one was a challenge. I had to do some walking and stopped to stretch several times.

120720

I've been trying to do exercises 2 times a day to help with my core and lower extremity issues.

AM workout - 4 Mile Run followed by stretching. When I got home I did an ice bath and more stretching. It good to get back out and run. My flexors bothered me a little but otherwise all was well. My weight after the run was 169.

I had the best nap today, at least 2 hours.

120719

It's crazy how my weight is staying down. I was only 170 this morning and I haven't ran or cross trained since Sunday. Tomorrow I run.

120718

170.6. I go to get work done on my foot today. I hope to be running again soon.

I've never had anything hurt as bad as this massage did. I had to ask her to quit at one point.

120717

This is my first post from my Nexus 7. My weight this morning was 171.2.  My heel is improving.

One game of volleyball tonight and no heel pain.

120716

171.6. I'm off my diet for a while and looking get my heel better. I am very proud of my state performances.

120715

This morning (6am) my heel pain is significant. I don't think I'll be able to run.

Update (8am): After doing my rehab exercises and being up moving around for a while, I'm feeling better. I think I'll give a shot.

I did it but it hurt. 2:40 a new PR!

120714

Morning of the 400 and I'm up early. I slept good, probably the best ever for pre-race and in a hotel. I'm feeling pretty confident in my fitness and I believe my heel will be fine. The weather is calling for high 70s. That is another good thing. My plan is just to put it out there and see what happens.

I have no heel pain this morning!

1:02.4 for the Silver. My heel hurts now.

120713

Friday the 13th and pre-state day. Am I ready? Mentally, I don't think so. Physically, probably not. If my heel holds up I might be fine. Honestly I don't know what to expect. I would love to go under 61 for the 4, and below 2:40 for the 8. My weight is good, I weighed 168 this morning. I've never raced this light. Could this give a second in the 4? Hope so!

120712

I probably did a little too much 25th anniversary celebrating last night. I'm feeling a bit rough this morning. The good thing is, my heel pain is not too bad. My weight this morning is 170.

Noon workout - hot tub x 10', bike x 20' ~5.5 miles
Stretch and foam roll
Hot tub x 10'

120711

This morning I was 169. This is where I wanted to be prior to state. My heel pain is minimal, but I haven't run as much lately. Today at lunch I plan to do some 200s which will be the final test.

Noon workout - Active warm up, multi-directional lunges, single leg hops, squat jacks, and leg swings
Drills with strides
4 x 200m with 400m recovery jog

My heel didn't bother me too much while running, but was pretty sore after.

120710

I decided to take the off, no running. I'm not tired nor is my heel hurting too bad, I'm just a little apprehensive about running 2 consecutive days. I do have volleyball tonight.

I look at some athlete's training schedules and wonder how they can go hard so often.

My weight this morning was 170.4. I should be below 170 for the state meet this weekend.

120709

171.6. I have very little heel pain this morning.

AM Workout - LM and leg swings. Easy 30 Minute Run with 4 x 60m Strides.

Noon workout - hot tub x 10', bike x 20' ~5.9 miles
Push press #65, #85, #95: 3 sets of 10, 8, 6
Cleans #115, #135, #155: 3 sets of 5, 3, 1

120708

171.4. My heel seems to be improving. There is minimal pain this morning. I don't think I'll run today just to be safe.

AM workout - TM walk x 15' .75, C2 x 5' ~1k, Helix elliptical x 5', bike x 10' ~2.5 miles, and elliptical x 10'
Bench #115, #135, #155; 3 sets of 10, 8, and 3.

120707

TZ 3k - 13:22
2nd in age group. 6th overall.

120706

My heel continues to improve but I'm still not planning to run until tomorrow at the TZ 3k. I will make my decision for the state meet after that. The level of pain and the necessary recovery from it will determine what or if I run at state.

AM workout - Hot tub x 10', bike x 20' ~5.9 miles
3 circuits of:
Pull ups x 6
Front #25 plate raise & tricep x 10
Single leg bridge x 12
Lateral leg lift x 25
Plank x 30s
Spidey crawl x 8

Lessons I hope I've learned:
1) Always take care of the small things
2) No training in spikes, not even time trials
3) Plan recovery time
4) More hot tub

120705

My heel is showing a little improvement. I was not able to wear the splint all night. I felt like it was making a sore spot on top of my foot. 171.6.

"@Hept_Chic: Sometimes in life you have to take a step back to take a better leap forward. Don't consider every fall bad, its part of GOD's plan.".

It's time for change.

AM workout - Bike x 30' ~8.4 miles. More PF rehab.

Noon workout - Hot tub x 5-10'
Bike x 20' ~5.8 miles.
3 circuits of:
Single leg squats x 10
Calf raise x 15
Push ups x 12
Dumbbell row from push up position #30 x 12
Dumbbell press #30 x 8
Stretch and foam roll.

120704

4th of July. My heel pain was significant this morning. No running today, only PF therapy exercises. I bought off-the-rack inserts and a night splint for my PF. I'm feeling a little better. I plan to hit the gym a couple times tomorrow but still no running.

120703

I have slept too late for my morning track workout. Now I will be forced to do my workout at lunch. I need to go to bed earlier, especially when I need to get up early. 170.4.

Noon workout - I'm outside for a track workout. The temperature is high 80s. This is a good chance to acclimate.
LM, leg swings, 1600m, and strides x 4. 2 x 400m.
Today was a test of my will. My goal was 3 x 400m at goal 800m pace. I hit my mark on the first one but had the breathing issue. On the second one my heel hurt and I was 5 seconds off goal pace. The heat was an issue but mostly it's a combination of breathing and my heel.

120702

169.8. My right heel still hurts. I am treating it as a mild case of plantar fasciitis (PF).

AM workout - PF exercises
Easy 30 Minute Run with 6 x 60m Strides.

Noon workout - Bike x 20' ~5.75 miles.
Shoulder stabilization
Push press #65, 75, 85 3 sets of 10, 8, and 6
Cleans #95, 115, 135 3 sets of 7, 5, and 3
Snatch practice

120701

170.6. I had quite a bit of heel pain this morning causing the cancellation of my morning long run.

Noon workout: TM x 15' ~1.5 miles, bike x 15' ~3.5 miles, C2 x 5' ~1k, and Helix x 5'.

120630

170.8.

AM workout - LM, leg swings, 1600m, and strides.
600m TT This 1:48 beats my previous PR by 8 seconds.

Lessens learned: I don't need to go out as hard, save something for the end. I am not training at KHS anymore, I had another episode of feeling like I could not catch my breath.

120629

171.8. It's time to tighten up my diet for the final 2 week push to the state meet. I wish I wasn't having the heel pain, but I'm sure most Master's athletes have something they're dealing with. My heel was much better yesterday. It seems that wearing my black New Balance helps with the injury.

Noon workout - bike x 20' ~5.6 miles.
3 circuits of:
Pull ups x 5
Front #25 plate raise x 8
Lateral leg lift x 20
Crunch x 10
Single leg bridge x 10

120628

173. I had a calf cramp last night on the same side as my sore heel. My calf is sore, but the heel is better than yesterday. No running this morning.

Noon workout - Bike x 20' ~5.6 miles.
3 circuits of:
Single leg squats x 10
Calf raise x 15
Push ups x 10
Dumbbell press #30 x 10
Dumbbell row from push up position #30 x 10

120627

173.2.

AM workout - LM, leg swings, and strides. 8 x 200m [average moving time :36.4] with 200 jog recovery. 800m cool down.

My heel pain is pretty bad today. It's funny how at times it is not an issue and others I can hardly stand to put my foot on the floor. Today I am wearing my Sweet Classics, it seems that the last time I wore these it hurt more.

120626

173.2. My heel pain persists. I iced last night and applied Biofreeze before bed and morning run. Also applied Voltarin gel 2 times yesterday.

AM workout - stretch, then Easy 40 Minute Run with Kristen followed by yoga and foam roll.

Noon workout - bike x 20' ~5.4 miles.
Stretch and foam roll

PM - We played and won 3 games of volleyball.

120625

174. I'm a little heavy today following the weekend in Charlotte.

AM workout -
2 x { 800 at [goal = 3:16 actual = 3:16 & 3:13] pace (400 jog walk repeat recovery), 600 at [goal = 2:15 actual = 2:23 & 2:16] pace (400 jog walk repeat recovery), 400 at [goal = 1:20 actual = 1:26 & 1:25] pace (400 jog walk repeat recovery), 200 at [goal = 40s actual = :38 & :38] pace (400 jog walk repeat recovery) }

Noon workout - Bike x 20' ~4 miles
Lateral leg lift 25, single leg bridge 12, bird dog 10, plank front/side 30s / 15s, single leg squat 15, and single leg 10.
Shoulder stabilization exercises.
Push press #65 3 sets of 8-10
Snatch practice with bar. My left shoulder does not tolerate these well.
Cleans #105 3 sets of 5

120624

I did a little run around downtown Charlotte this morning. Details.
I followed it up with some strength training in the hotel gym.

120623

Sitting in the hot tub at the hotel. My heel pain was bad last night and first thing this morning. I could hardly stand to put my foot on the floor.

120622

171.8.
AM workout - LM and 400m
4800 meter anaerobic threshold run, followed by an 800 meter jog, followed by 4 x 200 at goal 1500 pace, 200 meter jog for recovery - Details

8 minute average for the 4800m
37.8 average moving time for 200m

120621

172. I am tired, I need to get to bed earlier. There was no easy run this morning. My heel pain has reduced some but continues to be an issue.

I just reviewed the state records for the 800m for 50-54, 2:21. I don't know if that is doable for me this year.

Noon workout - I don't guess there will be a noon workout today. I forgot my shorts. Thanks goodness for Hibbets.
Bike x 20' 5.5 miles
3 circuits of:
Pull ups x 5
Single leg squats x 10
XT push ups x 10
Lateral leg lift x 15
Single leg bridge x 10
Plank x 30s
Lateral spidey walk 5-10 feet

120620

My heel pain is worse today due to stepping on a rock at volleyball last night.

My weight was 173.4 this morning. I did much better job last week of sticking to the plan.

PM workout - LM and leg swings
2 mile warm up followed by 10 x hills .16 miles each. Details

Today's workout was with the Wednesday Track group (Linda, Mark, and Tracey).

120619

172.6 this morning. My soreness is mostly gone. I am still having some right heel pain. I need to spend more time stretching my calves.

Noon workout - Bike x 20' 5.2 miles
Kettle bell circuit: 3 of 8
One-arm overhead squat #20
Swings #25
One-arm push press #30

PM workout - 3 games of volleyball

120618

This morning was one of the toughest workouts I've had in some time. My body is still sore from the volleyball tournament.

AM workout - active stretches, LM, leg swings, 1600m, and strides.
4 x 800m and 4 x 300m
jog, walk, repeat 400m recovery for 8s 100m walk, jog for 3s
(average 3:16.78 - 800m; 1:08.9 - 300m)

Noon workout - Bike x 20' ~5.6 miles
Lat leg lift x 25, single leg bridge x 10, shoulder stabilization exercises
Golfer's lift with #10 kettle bell 2 sets of 7
Precor chest #100 3 sets of 15
Atlantis torso #105 3 sets of 8

120617

My weight this morning was 173, probably because I ate so late last night. Heaven knows I did enough work yesterday (10 volleyball games) to have been in a caloric deficit.

It would be easier to say where I'm not sore today.

I had planned to race but that's out of the question. Today I rest and recover.

120616

My weight was 171 this morning. Justin and I played in the Set to Serve volleyball tournament. We finished 4th out of 5 and played 10 games. I am exhausted.

It was so much fun playing with guys that know how to play. I could learn a lot.

120615

170.8.

AM workout - LM, leg swings, 1600m, and 4 strides.
600m TT 1:56
1600m

120614

I weighed 168.2 following my run this morning.

AM workout - LM and leg swings
Easy 30 Minute Recovery Run
This was my first run in my Saucony Triumph 8.
Yoga

I have been having some right heel pain when barefoot, but today I've had some left heel pain while wearing shows.

I'm at the podiatrist having my toe looked at. I don't know if I should mention the heel pain.

PM workout - C2 1k 4:54. Bike x 20' 4.43 miles. One upper body Hoist circuit.

120613

169 this morning. This is the first time I can remember being under 170. I'm kind of sore and tired but it could be worse after 6 games of volleyball with only 5 players.

AM workout - foam roll, stretch, and bridge.

PM workout - LM and 1200m warm up
4 x 400m (1:15.8 average) jog, walk repeat 400m recovery
Easy 1600m cool down

120612

170.6. I slept good last night but didn't run this morning. I did do some stretching.

Noon workout - bike x 20' 5.75 miles
Shoulder stabilization exercises
Nautilus dead lift #110 3 sets of 5
Pull ups x 20

PM - 6 games of volleyball (4-2)

120611

I had some trouble getting to sleep last night which led to me having to cancel my group track session. However, I was able to get my workout in. It was raining again, so that makes it 2 rainy day runs in a row. This is something I would have not done in the past.

AM workout - active rom, LM, leg swings, 1600m, and strides x 3
3 x 1600m (7:16 average) jog, walk repeat 400m recovery

Noon workout - Bike x 20' 3.26 miles
Post-run exercises
Shoulder press #75 3 sets of 8
Hang cleans #115 3 sets of 4
Glute ham raise 3 sets of 5
Single leg squats 3 sets of 10

120610

Feeling much better today, decided to go to the marina for a run in the rain.
LM and leg swings
2 Mile - 4 x Hills

120609

My scheduled hour run is cancelled today due to GI issues. I really need to get my diet in order. I can't afford to feel this way and miss runs.

120608

AM workout - Haw Ridge Run

120607

171.

Noon workout - bike x 20' 4.04 miles.
Post-run exercises
3 circuits of:
XT push up x 10
TRX row x 10
Single leg squat x 10
Plank x 30s

120606

No early run this morning. Weight was 172. I felt tired this morning but plan to be ready for hard track workout this evening. AM workout - toe crunches, ankle circles, yoga, and foam roll.

Evening workout - LM, leg swings, 1600m, and drills.
4 x 600m and 2 x 200m - (2:13.2 average)

PM - Man, my legs are achey. No running for me tomorrow.

120605

This was morning 2 of running before work. It went well. I slept great. I do have a little lower back issue and my cold symptoms persist. Weight 173.

AM workout - LM and leg swings
Easy 30 Minute Run
Post-run exercises

Noon workout - Bike x 20' ~3.6 miles
Nautilus dead lift #90 3 sets of 7
Pull ups x 15

PM - 3 games of volleyball

120604

173. After sleeping like a champion for a week and a half, the thought of going back to work kept me up most of the night. I was still able to get up and do my track workout.

AM workout - LM, leg swings, and 800m.
4 x 1200m.

Noon workout - Post-run exercises.
Shoulder stabilization.
Shoulder press #65 3 sets of 10.
Hang cleans #115 3 sets of 3.
Single leg squats 2 sets of 15.
Leg curl #30 3 set of 8.

120603

Pre run LM. Ran about 30 minutes, did some trail running and really enjoyed it.

120601

Edisto Run - 4

Edisto Bike - 4

120531

I'm feeling pretty shitty this morning but I'm still going to try to carry on as if I'm not.

Edisto Run - 3

Edisto Bike - 3

120530

My first post in about a week. I'm at Edisto Beach. Somehow I caught a cold while on the cruise. My plan is to continue to run through it.

Recap of past workouts - I did 2 cruise ship runs, lifted once and did push ups, bridge, single leg squat, and plank.

Cruise Run - 1
Cruise Run - 2

Last night I did a little run around the complex. It didn't go well at all.

Edisto Run - 1

Edisto Run - 2

Edisto Bike - 1

Edisto Bike - 2

120524

It's cruise day! AM workout - toe crunches, bridges, single leg squats, and clams 20 each.

120523

Travel day, heading to Charleston SC. Cruising tomorrow.

Dinner at Hyman's legendary!

120522

Morning weight - 174.4. Up a bit today possibly due to the Chinese take out and ice cream cake consumed yesterday. #pullupTuesday.

AM workout - toe crunches and ankle circles, foam roll, 20 each of groiners bridges, clams, and single leg squats.

Noon workout - LM and pull ups x 20.
30 Minute Easy Run
Post-run exercises and balance.

120521

Morning weight - 173.8.
AM workout - toe crunches and ankle circles, bridges, groiners, and single leg squat x 20 each. My left hip and hamstring are still an issue, even a little more since my district meet.

PM workout -
LM and drills, 600m jog.
6 x 1000m
400m walk for recovery.
Average 4:23.

120520

AM workout - yoga
Easy Run ~2 miles / Push up x 65 / Plank circuit x 2.5 minutes.

120519

AM workout - LM and leg swings.
Relaxed Aerobic Run
Post-run exercises and yoga.
My post-run weight was 170.

120518

My weight was 172 this morning. AM workout - toe crunches and ankle circles, bridges, clams, and straight leg raise.

Noon workout - LM and leg swings
4 mile run
Post run exercises.

120517

I finally broke the 172 barrier this morning weighing 171.4. AM workout - toe crunches and ankle circles, yoga, foam roll, shoulder band exercises, and #pushupThursday x 30.

Noon workout - elliptical x 20', push ups x 40, single leg squat #20 3 sets of 8, stretch, balance exercises. I think I am finally getting my legs back.

120516

I was still too sore to run yesterday and my back is still a bit of an issue. My weight this morning was 173.4, I have fallen off my no dessert regimen, although I am taking smaller portions. AM workout - toe crunches and ankle circles, yoga, and #plankWednesday x 2'.

Noon workout - C2 x 1k, wall ball #20 3 sets of 6, plank x 1', seated row #100 3 sets of 8, plank x 1', shoulder press #65 3 sets of 8, plank x 1', free motion single arm push #32.5 3 sets of 8, and stretch.

PM workout - I'm still sore but completed my track work. It was a very low level workout and still my hamstrings felt like they were on the brink.
Run the Straights, Walk the Turns

120515

Awesome sleep last night. My soreness is finally subsiding enough to possibly try an easy run this evening. I weighed 172.6 this morning. AM workout - toe crunches, ankle circles, yoga, shoulder band exercises, and #pullupTuesday x 14.

120514

My weight this morning was 175. I am still very sore form Saturdays track meet. I am thankful for no injuries.
AM workout - toe crunches and ankle circles, shoulder band exercises, and foam roll.

Noon workout - bike x 10', shoulder press 65# 3 sets of 10, cleans 115# 3 sets of 3, incline bench 115# 3 sets of 5, free motion lat 90# 3 sets of 5, and balance disk. I've not been this sore for some time. I tweaked my back just a little.

120513

My district senior meet was yesterday and I'm very sore today. I was running on a poor nights sleep, but managed to run and win all my events. I only have couple regrets, I misjudged the finish line on the 100 and slowed the last 10 meters of the 200.

120510

I had another great nights sleep and I'm feeling very rested. My legs are feeling a little wear from training but other than volleyball tonight, I resting until Saturdays district meet.

My weight this morning was 172.4. AM workout - toe crunches, ankle circles, shoulder band exercises, clams, bridges, and #pushupThursday 40.

PM workout - 3 games of volleyball. I felt a twinge in my adductor during warm ups but it was ok during the game.

120509

My weight this morning was 172.4. AM workout - toe crunches and ankle circles, shoulder band exercises, and plank x 45s.

I worked through lunch again.

PM workout - LM, leg swings, and 800m.
3 x 600m

120508

My weight this morning was 172.8. I slept great last night. AM workout - ankle circles x 10 and toe crunches. 20. Today is #pullupTuesday.

Noon workout - C2 x 1k, pull ups x 30, back extension x 30, wall ball 12# x 24, and balance disk 6 x 10s.

PM workout - LM and leg swings, 800m jog, 2 strides.
4 x 1000m
Recovery 3', 4', and 5' walk and jog.

120507

My weight this morning was 174. AM workout - calf raise and single leg squat 20 each, ankle circles, and single leg stand.

Working though lunch again, I'll be glad when this project is finished.

PM workout - I had to change my plan for this evening, there was a soccer game at the high school.
Easy Run 30 Minutes
Post run exercises.

120506

AM workout. LM and leg swings for warm up.
Easy Run 35 Minutes
Post run exercises.
Give me 15 minutes

120505

Cinco de Mayo!

I weighed 174 this morning. I slept great last night and it was much needed.

AM workout. ORHS for a 800m time trial. Warm up was a 1600m followed with drill and strides.
800m 2:45
800m 3:48
Details
Weights - shoulder press 75# 3 sets of 8, cleans 115# 3 sets of 4, squats 135, 155, and 175# 3 sets if 8.

120503

My weight this morning was 173. I had some right heal pain, I hope it's not early symptoms of plantar fasciitis.
Today is #pushupThursday. AM workout - push ups 30.

Drank way too much.

120502

My weight was 173 this morning. I had a poor nights sleep, too many work pressures.

Today is #plankWednesday! (2.5'). AM workout - plank, shoulder and neck stabilization exercises and some yoga.

PM workout - 1600m easy, active stretches, and 2 strides.
4 x 400m
The average for the 400m was 84s.

120501

My weight is 172.6. AM workout - calf raise and squats x 20, single leg squat x 10. #pullupTuesday 8. Things I've learned: 1) warm up before doing pull ups.

Noon workout - C2 x 5' 990m, rope climber x 1', shoulder press 65# 3 sets of 8, hang clean 105# 3 sets of 5, half squats 135# 3 sets of 8, pull ups 15. Cool down with foam roll.

PM workout
Easy Run 30 Minutes

120430

My morning weight was 173 even after being over indulgent this weekend. Less than 2 weeks until district. I'm scheduled to run 4 events, but I may only focus on the 4 and 8. Plenty of time to change my mind.

I'm working through lunch again today.

Worked till 6 but still got my track workout in.
3 x 1600m this was definitely a tough one.

120429

My weight this morning was 172.8.

AM workout - active warm up
Easy Run 20 Minutes
Single leg squat x 40
Calf raise x 60

120428

I slept with no Advil PM last night and did not sleep well. Thank god it was the weekend and I was able to sleep in. My weight this morning was 173.

Noon workout - active warm up.
Relaxed Aerobic Run
Stretch

120427

It's race day. I slept good but should have gotten bed earlier. I've woke up hungry, this must mean I didn't over eat yesterday. I feel a bit of a lower back twinge and my groin injury. A nap and loads of stretching and foam roll are on my to do list for today.
My weight this morning was 172.4. I believe this may be the lightest I've been in years.

I took 2 naps today in preparation for the race tonight.
Dogwood Mile 6:48, 3rd Age group, 39th Overall. It was a good race but I could have run faster. I had a lot left in the tank at the end.

120426

Another night of interrupted sleep. WTF! I broke my run streak yesterday, probably a good thing because my hip was beginning to hurt again. My weight this morning was 175.

Today is #pushupThursday. 3 x 10 + 2 x 10 (50)

PM - volleyball. We lost all 3 and it seems we're getting worse. I felt my groin injury in the beginning but it was not too serious.

120425

After Monday night's awesome sleep, I had issues last night. I woke the first time at 2:30 and it was on and off the rest of the night. The problem may be eating dinner too late. My weight this morning was 174.2.

Today is #plankWednesday. 3 x 30s.

I worked through lunch again today.

120424

I had the best sleep ever last night. I woke up feeling better than I have in months. My weight this morning was 174. Today is #pullupTuesday.

AM workout - pull ups x 6, foam roll and hurdler stretch.

Noon workout - Active warm up
Easy Run 30 Minutes
Pull ups 4 x 6, MYRTL, and stretch

120423

I was tired when I got up this morning. I woke up at 5:30 but went back to sleep. My weight was a little high 175.6.

I worked through lunch.

PM workout -
4 x 1200 Meters

120422

My weight this morning was 173.4.
Noon workout -
Easy Run - 20 minutes
Active and static stretches.

120421

AM workout - 60 minute
Relaxed Aerobic Run
Cool down - active stretch

120420

My weight this morning was 174. I soreness from volleyball, but I am tired. AM workout - calf raise x 30, bridge x 10, single leg bridge x 10, foam roll, and hurdler and calf stretches.

Noon workout - active warm up.
Anaerobic Threshold
Shoulder press 65# 3 sets of 10
Hang clean 95# 3 sets of 5
Cool down - leg swings and stretches

120419

My weight this morning was 175. I'm not too sore from yesterday's workout but I'm a little tired.

PM workout - Volleyball: pre-game warm was .8 mile jog, low intensity drills, and active stretches. We were down a man again and lost the first game badly. We came back with much effort and won game 2. We lost game 3 22-25, I think we just ran out of gas.

120418

My weight this morning was 175.8. I woke up pretty tired. AM workout - single leg squats x 20.

PM workout -active stretches, drill, and 1600m
1600m 7:26 rest 5:00
800m 3:32 rest 3:00
800m 3:28 rest 3:00
400m 1:32 rest 2:00
400m 1:31 rest 2:00
200m 0:40 rest 1:00
200m 0:40
Cool down - walk 400m,

120417

This is day 3 of no sweets. I weighed 175.4 the morning. AM workout - foam roll, squats x 25, clams x 20, bridge x 20, and single leg bridge x 10.

Noon workout - active warm up, 30 minute easy run, MYRTL, and stretches.

120416

I took the weekend off. I did do some work around the house Saturday, but nothing yesterday. I am swearing off sweets again. This is day 2.
My weight this morning was 177. I did 40 calf raises, foam roll, 20 each of clams and single leg bridge, and hurdlers stretch.

Noon - Elliptical x 20', 3 sets each of JGXT push up(10), row(10), and front and side plank(20s).
Leg swings and hurdler stretch.

PM -
Warm up - active stretches, 800m, and drills.
1000m 4:20 (hit my marks)
400m jog
1000m 4:40 (off by 20s and it hurt bad)
400m jog
400m 1:50 (damn I'm out of shape)
400m jog
800m cool down

120413

Friday the 13... I'm expecting a great day. This morning I weighed 176.6 and I feel pretty good.

5 mile run on the Neyland greenway.
Finished with active stretches, leg swings, foam roll and hurdlers stretch.

My groin was a little irritated during my run.

120412

My weight was 177 this morning I don't know why I'm so heavy.

AM - single leg squats x 20, foam roll, and stretching.

I worked through lunch again today. That's probably ok I do have volleyball tonight.

PM - It was so cold my feet hurt, we won 2 out of 3. I played with no groin pain. That is a very good sign.

Before bed I did some foam roll and hurdlers stretch. That stretch feels like it opens up my hips.

120411

I slept much better last night. My hip is a little sore this morning, but better than yesterday.

Things I've learned: My Monday run after a hard Sunday run should be easier than the one I did this week.

My weight this morning was 176. I did 20 reps each of squats, clams, superman, and 10 reps of single leg bridge. I also did some foam roll, easy stretching, and leg swings.

Noon - bike x 20', plank 3 x 45s, JGXT push up and row 3 sets of 10 each.

PM - warm up: active stretch, 1200m, drills and strides.
1600m 7:35
1200m 5:21
800m 3:26
400m 1:23
Cool down: 800m and leg swings

120410

I slept poorly last night. I worked at home today and put in about 11 hours. I took an Epsom salt bath then some serious relaxing.

120409

My weight this morning was 176.6.
AM workout: Foam roll, 20 reps each of clams, single leg bridge, lateral and prone leg lifts, calf raise, and leg swings.

PM - 4.7 mile run. I went out too fast not knowing that I would be facing a pretty strong head wind on the return trip.

120408

KHS track workout.
Active ROM, 1200m, and drills
6 x 150m hills
800m 2:52.9
Splits :43.0, :43.6, :43.9, :42.3 I'm very pleased with those marks.

PM - stretch, foam roll, and 20 each of clams and bridges.

120407

At the Rush this morning for some strength training.
Warm up = single leg bridge 10 each leg, clams and superman x 20 each, active stretches and plank x 45s.
Jammer 70# 3 sets of 8
Wall ball 20# 3 sets of 8
Squats 135# 3 sets of 10

Jungle xt push ups & rows 2 sets of 10

Plank x 45s

D.Bell incline 40# x 30

Low pulley row 100# x 30

Calf raise x 30

Balance disk x 15s 3 sets each leg

120406

174.8 was my weight this morning. I did 20 reps each of single leg squats, clams, bridges, and prone leg lifts. I did plank x 45s and leg swings.

I'm not feeling too rough this morning. The neck pain I experienced during volleyball is not present. My adductor is a little irritated but I don't believe it's a set back.

Noon - I warmed up with some active stretches.
Tuskegee Dr. run  - Details
MYRTL and stretches for my cool down.

120405

I was awake much too early this morning, 3:30. Today is day 5 of no breads or sweets. My weight this morning was 173. I'm down 3.2 pounds since eliminating breads and sweets. This works!

PM - 3 games of volleyball with the Sand Tigers. We lost all 3.

120404

This is day 4 of no bread or sweets and day 3 of my low rbc supplements. I don't know if there is any connection, but I slept great and I'm feeling better.

174 was my weight this morning. I did 20 reps each of squats, clams, bridges, and prone leg lifts. I did plank x 40s then some light stretches and leg swings.

PM - ORHS track session
Warm up was active stretches, 1200m, and drills with strides.

400m :34.0 and :34.2 - 1:08.2
Negative splits with full recovery was my goal. I ran even splits.
3 x 200m
:34.2, :34.2, :34.5
2 x 100m strides barefoot in the grass.
Active stretches.

I did a little yoga and the foam roll before bed. Today was a quality workout, but I need to be fitter or faster. Or, just have fun running!

120403

This is day 3 of no bread or sweets and day 2 of iron and B12 supplementation. It's probably to soon to tell, but I'm feeling better.

175 was my weight this morning. I did 20 reps each of calf raise, clams, bridges, and prone leg lifts. I did plank x 40s then some light stretches.

Noon -
C2 x 5' 1032m
Bike 5'
Push press 105#, 3 sets of 5
Leg curl 30#, 2 sets of 8
Single leg squat BW, 2 sets of 8
Pull ups 3 sets of 5
Chest press 70, 80 and 90#, x 25, 20, and 15

120402

176.4 was my weight this morning. I successfully managed to not have sweets yesterday. One down and 6 to go. I will treat myself next weekend.

I feel pretty encouraged after this weekend's training. I have decided to not go to the Southeastern Masters event, I'm going to the First district senior meet in Johnson City instead. I believe my primary focus for that race will be the 800.

I just got some interesting health news. My red blood cell count is low. This could explain why I have been struggling with my run recovery. It's time to start Iron supplements. Running Times say the ferrous forms are better, (ferrous sulfate, ferrous gluconate, and ferrous fumarate) are more readily absorbed. It is suggested for runners to take 30 - 60 mg per day to help increase iron stores.

Noon -
Active ROM
30' easy run
MYRTL and foam roll

I started my iron and b12 supplemental program today.

Before bed - foam roll

120401

176.2 this morning. I plan to attempt to eliminate sweets and bread from my diet this week.

ORHS -
Warm up = Active stretching, 800m easy, and drills.

1 x 600m 2:04.9. My goal was 2:00. I forgot to get my splits, but I believe the last 200 was the fastest. I'm pleased with the effort. Full recovery.

1 x 400m 1:12.2. My goal was 1:15, 40s first 200 and 35s for the last. I did :37.1 and :35.1. Full recovery.

3 x 50m with spikes.

It was a good day.

120331

I'm kinda sore from yesterday's workout. I had thought about doing an easy 30' run this morning, but I've changed my mind. We are traveling to Johnson City to Kristen's track meet. I full day of track spectating will be enough of a challenge for me today.

120330

I woke up feeling kinda rough but it's getting better. My goal today is to do 2 x 10' at just under my last 5k pace of 8:18 with a 3 minute rest between sets.

Noon -
I got 7:58 for the first 10 and 8:08 for the second 10.
2 x 10 minutes - Details

Gym for:
Cleans 105# 4 sets of 5
Wall ball 18# 4 sets of 5
One legged press 3 sets of 10
Glute machine 3 sets of 10
Bench press 135# x 30
Pull ups assisted x 30

120329

I'm up again before the alarm and feeling yesterday's track workout. My weight is 174.4.

AM - This morning I only did the foam roll, the stick, some easy stretching, and a few leg swings. Today is definitely a recovery day.