120131

Track

My weight this morning was 177.4.

ORHS

Active warm up, stretch / drills

BW lunge with twist x  10, mini squats x 20, rocket jumps x 5

Flying 60m with spikes on.

8.9

8.3

8.2

7.8

8.2

Starts x 2 - My left hip is still an issue.  I iced when I got back to work.

I'm already getting sore.

PM - TM (walking) x 20 minutes, ice and Epsom salt bath. Heal!

120130

I've got 3 weeks to get ready for my first indoor meet. It's time to work on speed. I hope I know what I'm doing and my body holds up.

I haven't done anything physical since last Tuesday due to a respiratory issue and I'm just getting up from a poor sleeping night. The law of attraction says to find positives, I'll keep looking.

This morning I'm weighing in at 178.8.

Noon - sauna x 3 minutes.

Bike x 15 minutes, AROM

BW lunge with twist x 10, mini squats x 20, and rocket jumps x 5

Cleans 95#, 115#, 135# 2 sets of 3 at each weight and front squat 1 set of 3 at each weight.

TRX push ups, row (sets of 10 each) and plank (30s) x 3

120129

What a way to finish up January, I've had a respiratory infection and have not been able to workout since Wednesday and that was a recovery workout. The good thing is I think I'm finally over the hump on this round of the crud. I need to put a couple weeks of good healthy training together, with a focus on speed development.

I got an email from the race director of the Fast Track Masters Challenge. I get the feeling that they may cancel if they don't get more entrants. 

120126

I've got another cold that started yesterday. I guess my symptoms actually began Tuesday, This is the second time I've been sick this season. 
Yesterday I did my recovery hot tub and therapy pool workout. Maybe a couple days of cold recovery will allow my hip to get a little better.

120124

This morning I'm weighing in at 178.6. When I think my groin issue is getting better (I don't notice it as much when I'm moving around in the bed) I get shooting pain from odd and unexpected activities. Because of our volleyball double header tonight, I will not be working out at lunch today.

I'm feeling cold symptoms coming on. I've started taking extra C and Cold-eze. I really can't afford to be sick right now.

PM - Played 6 games of volleyball (won 4), my groin injury acted up more this week. I need to make an appointment with a massage therapist or chiropractor. 

120123

I weighed 176.8 this morning.

Noon -

AROM/drills

BW lunge with twist x  10, mini squats x 20, rocket jumps x 5 TRX push ups and row x 1 3, plank 45 sec, hip abduction and flexion 70# x 20

Nautilus dead lift

90# 1 set of 8, 140# 1 set of 5, 160# 2 sets of 5

Wall ball shots 20# 3 set of 6

Push press high pull combo 75# 3 sets of 6-4

Free motion

Standing Chest 50#, 2 sets of 20

Standing Lat 70#, 2 sets of 20

I wish I could get my left hip well. I'm afraid when I really push it out to a 100% it wont be able to take it. I just don't have a good feeling about this season.

120122

My weight this morning was 178.6

ORHS

Active warm up, stretch / drills

BW lunge with twist x  10, mini squats x 20, rocket jumps x 5

1 mile in outs last 200m :34.4.

6 x 800m

3:19.7 a little too fast for the first one.

3:34.0

3:30.8

3:31.2 my left hip was a bit of an issue on the fourth.

3:43.9 I'm going to make my 6, but I don't have much left for the last one.

3:35.8 I was grinding today. This workout kicked my ass, and I'm stronger for it.


Average of 3:32.6.

120120

This morning my weight was 177.4. I went to bed earlier last night but I woke up at 4:45. I think I went back to sleep but I am tired today.

AROM, BW lunge with twist x 10, mini squats x 20, rocket jumps x 5 TRX push ups and row x 12,  front and side plank 30s

Hip adduction and abduction 85# x 20 each

Bench 135# 1 set of 10, 175# 2 set of 3

Box jumps 3 sets of 8

Thrusters 75# 3 sets of 5, Machine Squats 180#, 230#, 270#, 320# sets of 8. The thrusters irritate my groin injury a bit. But the machine squats do not.

Pull ups x 15

120119

This mornings weight was 177.4. It was day 3 of getting up earlier. I think I'm going to make it.

I started my pre-run inhaler treatment today. I didn't have any significant issues so I guess it worked.

I did 6 hill repeats ~150m. Warm up was AROM and 1k. Cool down was 1k and hip core and stretch.

PM - TM x 25 minutes (19' walk, 6' run)

120118

This morning I'm weighing in at 176. My groin is still sore but maybe healing. I was able to play last pain free. It is day 2 of my trying to get to work by 8am.

Noon - My workout today was hot tub, therapy pool, and hot tub.

120117

Today I began a test to see if I could get to work by 8a.m. I got up 30 minutes early and even with bad weather I made it by 8. If this doesn't seem to be too stressful, I intend to change my schedule to 9/80. This will give me every other Friday off.

My weight this morning was 178.4. Too many sweets yesterday, need to tighten up.

Tonight we play volleyball so today's workout is to be a easy bike ride with some core work. My wish for the games tonight is to play with no notice of my left groin strain.

Noon - Bike x 20 minutes and Core

PM - 3 games of volleyball. We won 2 out of the 3. My groin strain didn't bother me much. 

120116

My weight this morning was 177.

My hips are a little sore this morning. I got my physical scheduled for Wednesday.

Noon -

BW lunge with twist x  10, mini squats x 20, rocket jumps x 5 

Hip adduction, abduction 70#, and extension 130# 20 each Nautilus abs 80# x 20

Back extension x 15, TRX push up and row x 12,  side and front plank x 30s, BW calf x 15

Leg press 90# 1 set of 15, 180# 1 set of 15,  230# 3 sets of 15

BW calf x 15

Hammer GB row 110#, 3 sets of 10

Jammer 90# 3 sets of 5

BW calf x 15

Rear delt 50# 3 sets of 10

Shoulder combo (shrugs, press, lateral, and front raise) 50#, 35#, 22.5#, 12.5#, 2 sets of 10

Stretch

Good workout, I wish I could get my left hip in order. I'm ready to be flying. 

120115

My weight this morning was 177.8. I did sign up for the Fast Track Masters Challenge last night. I'm set to run the 60m and 200m.

KHS

Active warm up, stretch / drills

1 mile in outs last 200m :32.0

2 x 450m -

1:24.1 last 200m split :36.4 
I only completed 1 of the 2 450s. My breathing was an issue following the first. I was not able to do the second because of a breathing issue. I was breathing OK, but I felt I was not getting enough air and panicked a little bit. This is not the first time for this, it happened previously on January 4th when I was doing 800s. It was cold and windy that day. Today was cold, mid to upper 30s but not windy. 
I'll be scheduling my medical physical in the morning.

120113

Friday the 13th, what's up? 
Yesterday there was a family emergency which had me upset and I just couldn't follow the plan.  So, today's plan is to do a combo/hybrid day. My running will have to be on the TM. My revised plan is to run 15 minutes(steady state) and then do a modified crossfit session. 

My weight was 177 this morning.

Noon - TM x 15 minutes (steady state - sort of) 

5 circuits of:

65# thrusters x 8, 35# kettle bell swings x 5, push ups x 10

Stretch

PM - Hip AROM and TM (19' walking, 6' running, some at mile race pace)

Stretch 

120111

Another not so good sleeping night. My NYR must been to sleep less. I have a second rest/XT day today, this was good planning on my part. No way I could run today. I'm thinking hot tub. My weight this morning was 174. What's up with that, I lost 4 pounds yesterday.

My workout today was hot tub 10 minutes, therapeutic pool 10 minutes, and hot tub 10 minutes.

PM - TM (walking) x 20 minutes

120110

My weight this morning was 178. Unfortunately my rib pain is back, not full blown but significant. Right now I'm uncertain if I will be able to play volleyball.

We played and lost 6 games tonight. I warmed up good and was able to play with no rib pain but my right adductor is still a bit of an issue. Iced after. 

120109

This morning my weight was 176.2.

Noon - Active ROM and stretch

LM, TRX push ups and row x 12,  front and side plank 30s

Hip add and abd 85# x 20 each

Thrusters 85# 3 sets of 5

Pull ups 3 sets of 5

Squats 135# 1 set of 8, 185# 215# 2 sets of 5

Bench 135# 1 set of 8, 155#1 set of 4 , 175# 1 set of 3


PM - TM (walking) x 20 minutes 

120108

Track

My weight this morning was 176.2.

KHS

Active warm up, Stretch / drills

1 mile in outs last 200m :32.2 (timed with my iPhone)

10 x 10 second fast rope skips

2 x 40m with spikes. It felt awesome to spike up. I was quite conservative not wanting to let my exuberance get the best of me.

120107

I weighed 178.2 this morning.

PM - 

TM (19' walking and 6' running) x 25 minutes
Finished up cross training with some core. 

120106

Dead lift

I weighed 178.2 this morning.

Noon -

Active warm up LQ

LM, TRX push ups and row x 1 2, plank 40 sec, hip abduction and flexion 70# x 20

Wall ball shots 20# 3 set of 8

Box jumps 24" 3 sets of 5

Nautilus dead lift

140# 4 sets of 5

Push press high pull combo 65# 3 sets of 8-5 threw a few hang snatch in there for good measure.

Free motion

Standing Chest 60#, 2 sets of 12; Standing Lat 80#, 1 sets of 12 - Re-aggravated my rib issue on second set of chest. This is getting to be a pain in the ass.

Stretch

PM - 

TM (19' walking and 6' running) x 25 minutes

120105

Fartlek

176.2 is my weight this morning. I am having a terrible time getting back in the post-holiday work grove. My sleeping is all messed up. This is day 2 of poor sleep. I will be better tonight.

Noon - LM, active ROM

30 minute Fartlek

AIS

PM - Core and TM (walking) for 20 minutes
My left calf is up to it's old tricks again, wanting to cramp. Did some stretching and foam roll. 

120104

My weight this morning was 178.2. I had a bad sleep night on top of not going to bed early enough.
Today is a rest or cross train day. I decide not to cross train at lunch, but I did do 20 minutes on the TM (walking).

120103

Crossfit

3' sauna 

Warm up = LM, TRC pushup and row x 12, trunk rotation, hip floor circuit, plank x 40s, and active rom. 

Overhead squat 
I don't seem to have the rom to do overhead squats and my left shoulder hurts. Going back to the basics. 

Snatch balance 45# 3 sets of 5 
Snatch press 55# 3 sets of 5 

Box squats 135# 4 sets of 5 (I feel the left adductor on each rep, but no lingering pain) 

I finished with some shoulder stabilization exercises. I'm still very sore from pull ups and rib injury. Looking forward to recovery day tomorrow.

120102

TM (walking) for 20 minutes.

800s - Details

Very challenging workout considering the wind. Also, my rib injury is still an issue.

Finished with some stretching and an Epsom salt bath.

My biceps and lats are so sore from yesterday's Crossfit. I may have finally found an indoor event to run. 

120101

Happy New Year!

TM (walking) by 20 minutes 

Crossfit
5' sauna 
Warm up = LM, TRC pushup and row x 10, hip floor circuit, plank x 30s, and active rom. 
'Ricky' 
Pull ups x 6; after set 4 x 4; after set 6 x 6 jumping 
DBell dead lifts 60# x 5, after set 3 Nautilus dead lift 110#, after set 4 140# 
Push press 115# x 6; after set 3 95# 
8 circuits in 20 minutes 
Stretch and foam roll